Iron Reps Contest – Official Rules
Overview
Test your true grit in this full body lifting contest. Competitors will perform three classic lifts; Deadlift, Bench Press, and Squats, for maximum repetitions in a single continuous set for a minute. The total number of valid reps across all three lifts will determine the winners.
Divisions
• Women’s Division (9am-12pm)
• Men’s Division (1pm-4pm)
Challenge Weights
Exercise Men’s Weight Women’s Weight
Deadlift 100 kg 60 kg
Bench Press 70 kg 40 kg
Squat 80 kg 50 kg
Note: Standard Olympic barbells and calibrated plates will be used.
Event Format
1. Deadlift
• One continuous set – no more than 3 seconds rest at the top.
• Each rep must finish with knees and hips fully locked out.
• No bouncing or hitching allowed.
2. Bench Press
• One unbroken set.
• Bar must touch the chest and be pressed to full lockout.
• No excessive bridging or lifting off the bench.
3. Squat
• One continuous set.
• Hips must clearly drop below parallel (below knee line).
• Full extension of knees and hips required at the top of each rep.
Scoring
• Total Reps = Deadlift + Bench Press + Squat
• Top 3 competitors with the highest combined rep total win.
Prizes
• 1st Place: £300
• 2nd Place: £200
• 3rd Place: £100
Tiebreak Rules
In the event of a tie, winners will be decided by:
1. Most reps in the Squat challenge
2. Fastest time to complete final lift (if still tied)
General Guidelines
• Only one attempt per lift – no reracks or retries.
• A panel of judges will count and validate all reps.
• Chalk and belts are allowed. No lifting straps, wraps, or suits.
• Any rep not meeting form standards will not count.
• All three lifts must be completed to qualify for a prize.
To participate get your ticket now:
https://fatso.ma/1K8r
Also check out other Meetups in Hemel Hempstead.
