IFBB

SPEEDFIT
FITNESS CHALLENGE
RULES. May 2024.
Introduction

• The IFBB Fitness Challenge (Speedfit) is a dynamic

sport that involves a circuit with six stations of strength
exercises. Athletes aim to achieve the highest number
of repetitions within a two-minute timeframe.

• Categories are established to allow athletes to

compete against one another, showcasing their
maximum physical performance.

• This sport is dedicated to athletes who prioritize

muscle performance rather than focusing solely on
muscle size or body fat percentage.
• Key factors emphasized in the IFBB Fitness Challenge
(Speedfit) include
• promoting a healthy lifestyle,
• encouraging outstanding physical performance,
• providing opportunities for participants of various
age groups,
• fostering personal satisfaction,
• and harnessing the energy of a balanced body
Categories
• Individual Categories by Age and Gender:
• Men's Fitness Challenge (athletes between the age of 24 and
40)
• Women's Fitness Challenge (athletes between the age of 24
and 35)
• Junior Men's Fitness Challenge (athletes under 23 years old)
• Junior Women's Fitness Challenge
• Master Men's Fitness Challenge (athletes +40 years)
• Master Women's Fitness Challenge (athletes + 35 years)
• Categories of couples and teams.
• Couples Fitness Challenge (same-sex M/F couples and mixed
couples)
• Team Fitness Challenge (team of 6 athletes of the same sex or
mixed)
• Categories by execution and performance levels:
• Gold Level
• Silver Level
• Bronze Level
• Speed Fitness Challenge
• In the Individual, Couples, and Teams categories, competitions
may be organized into Gold and Silver circuits, depending on the
offerings of the event organizer. The choice of circuits provided by
the organizer will be determined based on the competition's level.
OUTFIT AND SKIN

• Fitness Challenge does not include a physique

presentation. Athletes participating in the Fitness
Challenge are not judged based on their muscular
appearance. Therefore, they are permitted to wear
sportswear that covers the torso and legs during the
competition.
• Athletes have the freedom to choose their attire, which
can include tracksuits, T-shirts with shorts, or any
suitable combination. It is mandatory for athletes to
wear sports shoes during the competition. However,
wristbands are not allowed, and knee bands should
have a thickness similar to regular fabric (around 5 mm).
• In general, athletes are allowed to use gear that
enhances safety and comfort but does not provide a
competitive advantage. It is important to note that
athletes must not wear, use, or display any apparel,
equipment, accessories, symbols, art, graphics, or other
items that have not been pre-approved by the Head
Judge.
• The use of bronze cream for tanning and oils is not
permitted in the Fitness Challenge.
METHODOLOGY and
CRITERIA OF ARBITRATION
AND SCORING
• The FITNESS CHALLENGE competition is conducted as follows:
• INDIVIDUAL COMPETITION:
• 1) The competition consists of a line with six stations, where each station
involves a different exercise.
• 2) Within each station, athletes aim to complete as many repetitions as
possible within a time frame of 2 minutes. Athletes have the option to
pause and resume the exercise within this time limit.
• 3) Athletes begin at station number 1 and sequentially progress to the
next station, following a numerical order until all six exercises in the circuit
are completed.
• 4) All athletes transition to the next station simultaneously, with a 2-
minute rest period allocated for station changes and preparation for the
upcoming exercise.
• 5) Up to six athletes compete simultaneously, each assigned to a
specific station. A judge supervises and ensures the correct execution of
the exercise, while also recording the number of repetitions performed.
• 6) At the next station, a judge awaits the athlete, monitoring proper
execution and recording repetitions on a control sheet carried by the
athlete.
• 7) The time allotted for each station is 2 minutes for exercise
performance and 2 minutes for station changes. All athletes commence the
next exercise simultaneously.
• 8) Athletes complete all six exercises and must perform them accurately,
adhering to the specified regulations.
• 9) The total duration of the competition is 22 minutes for each athlete (2
minutes for exercise performance + 2 minutes for station changes and
recovery, multiplied by six stations).
• 10) Once an athlete completes all six exercises, they finish and exit the
line.
• 11) Athletes are ranked based on the sum of repetitions achieved across
the six exercises in the circuit.
• In the INDIVIDUAL COMPETITION, athletes' rankings are determined by
the total number of repetitions completed throughout the circuit.
ATHLETE'S ROLE

• The athlete will always follow the technical

indications of the judge arbitrator
• The athlete will perform as many repetitions of the
exercise as possible at each station.
• The athlete will accept any repetitions that the
judge/arbitrator deems valid.
• The athlete must respect the start of each exercise
and interrupt it within 2 You can discontinue replays,
but you won't do any beyond this time
• The athlete will move to the next station at the end of
the 2. It will be positioned to start the next exercise
when directed by the Center Judge or the Judge /
Timekeeper.
• At the end of the six stations, the athlete will leave
the competition venue.
Yellow or red card

• If a competitor engages in any form of insult, complaint, or immoral

behavior during a competition, the head judge has the authority to issue
penalties in the form of yellow cards or red cards. These cards serve as
warnings or disciplinary actions to maintain fair play and sportsmanship.
Here's an explanation of how the yellow and red card system typically
works:
• Yellow Card: A yellow card is a cautionary measure given to a competitor
as a warning for their inappropriate behavior. It indicates that the
competitor has violated the rules or displayed unsportsmanlike conduct.
The yellow card serves as a reminder to the competitor that their behavior
is unacceptable, and if it continues, further penalties may be imposed.
• Red Card: A red card is a more severe penalty compared to a yellow card.
It is issued when a competitor's behavior persists or escalates despite
receiving a yellow card. The red card signifies a significant violation of the
rules or an act of extreme misconduct. It results in immediate
disqualification from the competition and may carry additional
consequences, such as suspension or banning from future events.
• The decision to issue a yellow or red card lies with the head judge or the
competition officials who have the authority to enforce the rules and
maintain fairness and integrity. The purpose of these penalties is to ensure
that competitors adhere to a code of conduct that promotes respect,
ethical behavior, and a positive competitive environment.
• It's important for competitors to understand and abide by the rules and
regulations of the competition, as well as demonstrate good
sportsmanship throughout their participation.
JUDGE'S ROLE

• In each circuit, there will be six judges/arbitrators, one assigned to each

station
• It is equipped with a board and forms and a pen to write.
• The judge counts the valid repetitions each athlete performs with a loud
voice for the athlete to hear at their station during counting.
• Valid repetitions are those that the judge considers; those that it
invalidates are null, and only valid repetitions are added.
• The judge/arbitrator controls the start and end of the exercise by
following the orders of the central judge or judge/ timekeeper marking
the time intervals.
• The judge waits for the next athlete to arrive at his/her station and
accompanies during the 2-min break and position for the start of the
exercise.

UNIFORM
Role of the head
judge
• The head judge manages the competition,
managing the timer and instructing the judges, and
collaborating with them on technical matters
• He may delegate a judge to control the partial and
total timings
• The central judge (or someone appointed by him)
collects the control sheet from each athlete at the
end of the 6. He signs the control sheets for each
athlete, couple, or team and sends them to record.
• Central Judge must appoint a person to collect
sheets of athletes after every station finishes and
bring them to a statistician for recording.
• THE ROLES OF ATHLETE, JUDGE, AND
CENTRAL JUDGE WILL BE THE SAME IN THE
DIFFERENT MODALITIES OF INDIVIDUAL
COMPETITION-COUPLES OR TEAMS OF 6.
Individual Fitness Challenge rounds

• 1) If there are more than 150 competitors:

• a. Round 1 (Preliminary): Conducted with 3 stations and separate lines,
involving exercises like pull-ups, walking lunges, and sit-ups. This initial
round helps filter and select the best 50 competitors for the semifinals.
• b. Round 2 (Semifinal): Involves 4 stations, including exercises like pull-
ups, KB squat and pull, toes to bar, and devil press. The top 12 competitors
from this round advance to the finals.
• c. Round 3 (Final): Features all 6 stations, with exercises like pull-ups, KB
squat and pull, dips, walking lunges, toes to bar, and devil press. This
round determines the ultimate winner.
• 2) If there are less than 150 competitors:
• a. Round 1 (Preliminary): Not applicable.
• b. Round 2 (Semifinal): Conducted with 4 stations, including exercises
like pull-ups, KB squat and pull, toes to bar, and devil press. Competitors
compete in 2-3 different lines, and the top 12 move on to the finals.
• c. Round 3 (Final): Consists of all 6 stations, similar to the previous case,
determining the winner.
• 3) If there are less than 20 competitors:
• a. Round 1 (Preliminary): Not applicable.
• b. Round 2 (Semifinal): Not applicable.
• c. Round 3 (Final): Conducted with all 6 stations, including exercises like
pull-ups, KB squat and pull, dips, walking lunges, toes to bar, and devil
press. The winner is determined in this round.
Speed Fitness
Challenge individual
• Preliminary rounds
• IFBB SpeedFIT
1. Preliminary Round:
• Athletes compete in four separate lines, with each line
having four stations.
• The goal is to complete 30 repetitions correctly and in the
shortest time at each station.
• Athletes who successfully complete all stations in the
shortest time progress to the final round.
• The required repetition count of 30 for each station
ensures consistency and challenges athletes equally.
2. Final Round:
• The top 12 athletes from the preliminary round advance to
the final.
• The final round follows the same procedure but in reverse
ranking order from the preliminary round.
• Athletes compete again in all six stations, aiming to
achieve the best overall time.
• This format ensures a fair and competitive environment for
determining the ultimate winner.
3. Scheduling:
• The preliminary round and final round can be conducted
on different days or at different times (e.g., morning and
afternoon) with at least a 4-hour break.
• This allows sufficient time for recovery and ensures athletes are
well-rested for each round.
SPEEDFIT Team Competition Overview:

• The SPEEDFIT team competition offers an electrifying platform for athletes seeking a
dynamic and strategic test of their strength, endurance, and teamwork. Teams of
four participants engage in a series of exercise stations in a fast-paced and
synchronized manner, aiming to complete a predetermined number of repetitions at
each station collectively within the shortest possible time.
• Format:
• Teams: Composed of four participants each.
• Stations: Six-item competition in station format.
• Exercises for Men: Challenging exercises including Devil Press (pair of 10 kilos
for men), pull-ups, KB squat and pull, dips, toes to bar, and walking lunges,
among others.
• Exercises for Women: Stations are tailored with weights and setups suitable for
female athletes. These include Devil Press with 5 kg weights, floor-based pull-
ups, KB squat and pull, dips between benches, toes to bar, and walking lunges.
• Unique Aspects:
• Synchronization: Each team member must wait for their teammate to complete
the designated number of repetitions at a station before proceeding to the next
one.
• Strategic Planning: Requires strategic planning and coordination among team
members to optimize performance and minimize transition times between
stations.
• Collective Effort: Success is determined by the total time it takes for all
members to complete the entire lineup of stations.
• Execution:
• Entry Order: Participants enter the field based on the decision of their coaching
staff.
• Station Rotation: The first team member initiates the first station and performs
the desired number of repetitions. Subsequent members enter the station as
the preceding member moves to the next station.
• Continuation: The third and fourth members enter the line in the same order
and continue the competition until the fourth member completes 120
repetitions of the last station.
• At least 1 repetition in each station is mandatory.
• Emphasis:
• Teamwork: Collaboration and support among team members are paramount.
• Strategy: Strategic allocation of repetitions and adherence to predetermined
plans.
• Endurance: Crucial for sustained performance throughout the competition.
• Precision: Accurate execution of exercises and counting of repetitions.
Couples Fitness
Challenge
1. The competition takes place in
pairs, with each pair performing the
circuit in its six stations, following
the same order as the individual
competition.
2. Couples can consist of either MEN
only, WOMEN only, or a MIXED
pair.
3. Both athletes in the pair perform
the same exercise at each station,
taking turns to achieve the highest
number of repetitions within the
given 2-minute time limit.
4. Both athletes in the pair take a 2-
minute pause together between
stations.
5. Up to 6 couples can participate
simultaneously, with each couple
assigned to a specific station. They
start at station one and progress
through the remaining exercises in
sequential order.
6. When the first couple completes
the first station, the next couple
joins in and starts their circuit.
7. In the couple competition, the
ranking is determined by the sum
of repetitions performed by both
members across all six exercises.
8. In a mixed couple, the weight used
at each station must be the same
for both male and female
participants, except for walking
lunges, where the couple must use
a 30 kg weight.
Mixed Team Fitness
Challenge
1. Teams consist of 4 competitors, with a combination of 2
+ 2 athletes of each gender or 3 + 1. Each team
member performs exclusive stations simultaneously.
2. The team’s four members distribute themselves across
the stations as desired, but they must complete the
entire circuit in an orderly manner.
3. The next team will start when the previous team has
finished all the stations. Only one team competes on
the circuit at a time.
4. A judge at each station will record the correct
repetitions of each team member on their control sheet,
similar to individual competition.
5. The central judge collects the sheets from all team
members and adds up the repetitions.
6. Teams are ranked based on the total repetitions of all
six members across the six stations in the team
competition.
GOLD level

TECHNICAL REGULATION OF THE

EXERCISES
 PULL UPS (prone & strict)

• Start: Begin with full extension of the elbows, maintaining a

shoulder-width pronated grip.
• Execution: Ascend until the chin surpasses the bar.
• Final: Return to the starting position, ensuring that the elbows are
fully extended.
• A brief pause in the starting position is necessary to demonstrate
complete arm extension.
• Rolling or swinging is strictly prohibited throughout the exercise.
Failure to comply will result in the repetition being invalidated.

• it is recommended to
mark a width of 75 cm
using color or tape. This
marking will provide a
visual reference, making
it easier for individuals to
gauge the appropriate
hand placement.
KB squat and pull

• Start Position:
• The athlete begins by standing in a neutral position. They should be
upright with their feet positioned shoulder-width apart or slightly
wider. The athlete grasps the kettlebell securely with both hands in
front of their body.
• Execution:
• The athlete initiates the exercise by lowering the kettlebell towards
the floor, ensuring the bottom of the kettlebell touches the ground.
They then perform an upright row, pulling the kettlebell upward
toward their midchest or upper chest. Emphasize proper form and
control throughout the movement to maintain stability and prevent
injury.
• End Position:
• Upon completing the upright row, the athlete returns the kettlebell to
the starting position.

KB weight 32 kg for men and 24 kg for

women
DIPS (feet forward)

• START: Begin with full extension of the elbows, positioned on the parallel
bars. EXECUTION: Lower the body to an elbow position at a 90-degree
angle.
• FINAL: Return to the starting position. •
• The entire body must move up and down as a whole unit ( not just the
upper body).
• A brief pause at the top position, with elbows fully extended and a visible
extension of the elbow, is mandatory. Legs must be positioned in front of
the handrest.
• No momentum or swinging is permitted. Failure to comply will result in
the repetition being invalidated.
Walking LUNGES (with a barbell)

• Start: Stand with feet together, barbell resting over the shoulders. Judges
may assist in raising the barbell if needed. Execution: Perform walking
lunges with a 90-degree flexion in both knees.
• Final: Complete the repetition when the knees, hips, and trunk are fully
extended.
• Execution: The exercise must be performed with the barbell remaining
over the athlete's shoulders for a duration of 2 minutes. If the barbell is
dropped or not maintained on the shoulders, the exercise is considered
finished. The rear knee must touch the floor.
• Weight: Use a barbell weighing 30 kg for women and 50 kg for men. Note:
In order for each repetition to be counted as valid, the knee of the back
leg must touch the ground.
• The Barbell Walking Lunge exercise challenges lower body strength and
stability. Ensure proper form and control throughout the exercise. Focus
on maintaining the barbell on the shoulders and achieving the required
depth for each lunge repetition.
Toes to bar

• Start Position:
• Hang in a neutral position with joints extended in a vertical line.
• Grip the pull-up bar with arms fully extended and shoulders engaged.
• Execution:
• Initiate the movement by bringing the legs up until both toes touch the
bar simultaneously.
• Maintain control and stability throughout the movement, focusing on
engaging the core muscles.
• End Position:
• Return to the starting position by lowering the legs back down,
ensuring they are fully extended and hanging freely.
• Arms should remain extended, and the body should return to a neutral
hanging position.
Burpees & “Devil PRESS”

• START: Standing, with the trunk extended, dumbbells on the sides.

• EXECUTION: Burpee with the bottom on the dumbbells up to 90º, the
athlete can touch the ground with the chest. Return to standing upright
position; curl and press the dumbbells until arms extend overhead. They
are not accepting a snatch of the dumbbells.
• FINAL: return to the starting position.

WEIGHT:
dumbbells are pairs
of 10/15 kg for
Not counting a push-up that involves females/males.
taking two steps:
TECHNICAL REGULATION
OF THE EXERCISES
SILVER LEVEL
 PULL-UPS (lying
position)

• START: Grasp the bar with a supine grip, placing your hands
shoulder-width apart. Suspend your body with full elbow
extension.
• EXECUTION: Lower your body until your chest touches the
bar, ensuring that your body remains straight throughout the
movement. Avoid any rocking or pulsing motions. You may
choose to rest your feet, ankles, or calves on a bench or box
if needed.
• FINAL: Raise your body back up to the starting position,
completing one repetition of the exercise.
BOTH LIFTING MODES ARE
ACCEPTABLE (SQUAT AND
DEADLIFT):

feet width 75 cm at maximum

Jefferson
• START: Position your feet at shoulder width, ensuring that your trunk, hips,
and knees are fully extended. Place the barbell diagonally between your
legs. Maintain a wide stance with your feet.
• EXECUTION: Lower the barbell down until the weight plates touch the
ground, keeping your form intact.
• FINAL: Lift the barbell back up to the starting position, ensuring that your
shoulders are set and your spine, hips, and knees are fully extended. Failing
to fully extend any joint will render the repetition invalid.
• This exercise can be performed in both deadlift or squat form, depending
on your preference.
• WEIGHT: Women should use a barbell with 40 kg, while men should use a
barbell with 60 kg. Adjust the weight accordingly based on your strength and
capabilities.
 DIPS on a bench
(feet forward)

• START: Position your hands on the edge of the bench with

your elbows fully extended. Ensure that your legs are at the
same height as the hand support, and place your feet on a
bench or a box. Keep your knees straight throughout the
exercise.
• EXECUTION: Lower your body down to an elbow position,
bending your elbows to a 90-degree angle. Avoid using any
momentum or sudden movements.
• FINAL: Push yourself back up to the starting position, fully
extending your elbows. Pause briefly at the top position to
emphasize the extension of your elbows.
 LUNGES (non-walking,
with dumbbells)
• START: Stand with your feet together, holding dumbbells in
your hands.
• EXECUTION: Perform lunges by taking steps with a 90-
degree bend in the front and back knee. Return to an upright
position with your trunk, hips, and knees fully extended.
• FINAL: Count one repetition for each step taken. Ensure
that you hold the dumbbells in your hands throughout the
entire 2-minute duration. If you release the dumbbells, the
exercise is considered complete.
• WEIGHT: Use 10 kg dumbbells for women and 15 kg for
men.

Dumbbells can be left on the floor

during exercise.
 SIT UPS (weight on
chest)

• START: Begin by lying down with your knees and hips at a 90-
degree angle, holding a weight plate on your chest.
• EXECUTION: Perform a sit-up motion, keeping the weight plate
parallel to your chest. It is not necessary to touch the weight
plate to your chest. Keep your arms semi-flexed during the
exercise.
• FINAL: Reach a position where your trunk is perpendicular to
the ground. Ensure that your lumbar and dorsal spine are
supported when descending back to the lying position. The
weight plate should pass your knees during the movement.
• WEIGHT: Use a 10 kg weight plate for all participants.
Alternatively, you can replace this exercise with a Kettlebell
Russian twist with one foot on the bench. Please refer to the
fifth exercise of the Silver Army Fitness Challenge for details.
 SNATCHES (with
kettlebell)

• START: standing, trunk extended, kettlebell in one hand.

• EXECUTION: bend down until you touch the ground with
the kettlebell and lift it until your arm is extended over your
head. It is not valid to raise KB to the front; always on top.
• FINAL: return to the starting position. The KB touches the
ground. You can switch hands.
• WEIGHT: 8 kg kettlebell for women and 12 kg for men
TECHNICAL REGULATION
OF THE EXERCISES
Bronze LEVEL
Chin ups (supine grip, feet on the
ground)

• START: SUPINE grip to shoulder width—suspended body

with full extension of elbows. Stop and count 2" in the
starting position.
• EXECUTION: Chest touches the bar. The body will always be
straight: trunk, hips, and knees.
• Swinging is not allowed. The heels are in contact with the
ground.
• FINAL: return to the starting position.
Kettlebell SQUAT

• START: Straddle stance with the feet slightly wider than the
shoulders and the toes pointing outward. Hold a single kettlebell
with both hands in front of the body, using a pronated grip
(palms facing the body).
• EXECUTION: We flex the hips and knees until KB touches the
ground.
• FINAL: Return to the starting position.
• WEIGHT: Kettlebell with 24 kg for women and 32 kg for men.
PUSH-UPS (elbows flare)

• START: above, full extension of elbows. Separation of

hands-off shoulders.
• The trunk, hips, and knees are extended.
• EXECUTION: Go down to a position of elbows at 90º. A
handball is used as a reference to chest touching.
• FINAL: Return to the starting position. Stop and count 2" in
the starting position.
LUNGES (backward, on-site)

• START: feet together, one single dumbbell held to the chest.

• EXECUTION: lunges backward, with steps of 90º in knee
front and back. The back knee touches the ground.
• FINAL: A repetition is counted for each step taken. Full
extension of hips, knees, and trunk
• WEIGHT: 1 dumbbell of 12.5 kg for men and 7.5 kg for
women.
SIT UPS

• START: lying down, knees and hips at 90º. Shoulders flexed

in prolongation. Hips in slight external rotation.
• EXECUTION: we incorporate until we touch our feet. Arms
drive.
• FINAL: trunk perpendicular to the ground. We touched our
feet with both hands.
 Kettlebell SWING
(complete raise)

• START: standing, trunk extended, kettlebell grabbed by 2

hands.
• EXECUTION: bend to pass KB between the legs and swing it
until you have your arms fully outstretched over your head.
We stopped at the vertical.
• FINAL: return to the starting position.
• WEIGHT: kettlebell of 12kg for men and 8kg for women.
 exercises VarIations for Army
fitness challenge
Army fitness challenge exercises can be done in the Army fitness
challenge competition instead of the main stations.
Gold LEVEL

Leg Tuck

• Beginning position: full extension of the elbows; dead hang position with
straight arms and an alternated grip on the bar (Figure 1).
• Execution: bend arms at the elbows, chin exceeds the bar, and bring knees
or thighs up make 90 degrees to the trunk.
• Final position: return to the beginning position. Elbows must be fully
extended.
• A stop of 1 second will be made in the starting position, whole extended
elbows. Swinging is not allowed at any time during the execution. Failure to
do so marks repetition null.
Jump box with a sandbag (up to 16" box)

START: Two feet together on the ground, extended trunk, hips,

and knees with a 10 kg sandbag on the back (Figure 3).
Execution: Jump two feet together on the box, trunk, hip, and
knees joints will be extended.
Final position: return to the starting position. The athlete CANNOT
bounce. He must stop and extend without taking advantage of the
fall from the previous jump(Figure 4).
Both feet are supported up and down simultaneously. Repetition
is marked when returning to the ground. The box has a height of
16" (women-men)
Plyo Step push-up

• Beginning position: Move into a prone position on the floor,

supporting your weight on your hands and toes.
• Your arms should be fully extended with the hands around
shoulder width. Keep your body straight throughout the
movement.
• Execution: Descend by flexing at the elbow, lowering your chest
towards the ground. At the bottom, reverse the motion by pushing
yourself up through elbow extension as quickly as possible.
• Final position: Attempt to push your upper body up until your
hands leave the ground, rapidly place hands-on platforms to
sides. The lower body again.
Walking LUNGES (with a sandbag)

• START: Wear a military backpack (15 kg) and hold a

sandbag (20 kg) in Zercher position, with feet together.
• Execution: walk by lunges with 90o flexion in both knees.
• Final position: repetition is completed when knees, hips,
and trunk are fully extended.
• The sandbag and backpack must remain over the
athlete's shoulders for the whole 2 minutes. If not, exercise
is over. WEIGHT: total weight 35 kg.
• *The knee of the back leg touches the ground at each
repetition to be counted valid.
Lever Power Twist (plate loaded)

• Beginning position: Stand completely straight, near the loaded

end of the barbell, opposite of landmine lever—thumbs facing
back (toward the nearest end of the barbell). And the end barbell
should be at the height of the athlete clavicle.
• Execution: Move the end of the barbell across and downward to
both sides of the body, alternatively to touch the ground.
• Final Position: Immediately return to the beginning position and
then opposite side in the same pattern and repeat.
• *The plate should touch the ground to be counted valid.
Burpee and devil press with Sandbag

• Beginning position: Stand, with the trunk extended,

sandbag must be in front of the body.
• Execution: With hands-on sandbag, jump or step back
into push up position and do a push-up, then jump or
step feet back in and do a curl and press with sandbag
• Final position: completely straight body with sandbag
overhead.
• WEIGHT: Sandbag is 10/20 kg for females/males.
• Failure to follow any indications marks repetition null.
variation of Silver LEVEL
exercises

CHIN UPS (prone & strict)

• START: full extension of the elbows; supinated grip to

shoulder width.
• Execution: climb until the chin exceeds the bar.
• Final position: return to the starting position. Elbows
must be fully extended.
• A stop of 1 second will be made in the starting
position, whole extended elbows. Rolling or swinging is
not allowed at any time during the tour. Failure to do so
marks repetition null.
DROP JUMP TO ANOTHER BOX

• Beginning position: Athlete begins with arms at the sides,

shoulder-width stance, and knees slightly bent on top of a box
(with toes near or hanging over the edge of the box). Box heights
vary between 20 and 24".
• Execution: The athlete steps off the box, lands on the ground,
and explosively jumps vertically (with double-arm action).
• Final position: the athlete must locate on the second box by
jumping and be completely straight. In this situation, one
repetition is counted by the referee, then the athlete returns and
repeats.
• The distance between boxes and the height of the boxes must
be 80-100 meters.
Hand Release Push-Up–Arm Extension

• Beginning position: prone position with your chest, hips, and

thighs (but not head) in contact with the ground and index fingers
inside the broadest part of your shoulder prone position with your
chest, hips, and thighs (but not head) in contact with the ground
and index fingers inside the broadest part of your shoulders
• Execution: Maintaining a fairly straight line from the head to the
heel and the feet no more than a boot's width apart, push yourself
up until your arms are fully extended
• Final position: Once back in the prone position, extend your
arms directly out to your sides, forming a T.
• One repetition counts when a final position is done.
Half squat lunge

• Beginning position: put a sandbag on the back and stand

completely straight.
• Execution: lunge forwards then put forward together in a half-
squat position.
• Final position: repetition is completed when the athlete is in a
half-squat position.
• The sandbag must remain over the athlete's shoulders for the
whole 2 minutes. If not, exercise is over.
• WEIGHT: sandbag with 10 kg for female/men.
• *The knee of the back leg touches the ground at each repetition
to be counted valid.
Kettlebell twist

• Beginning position: athlete Lie down on the floor,

placing feet straight together. Elevate the upper body so
that it creates 90 degrees with thighs. Arms should be
bent in front of the torso and with the hands clasped.
• Execution: Twist torso to the right side until arms get
parallel with the floor and kettlebell touch the ground.
• Final position: kettlebell touches the ground
• Kettlebell weight: 12 kg
Kettlebell Getup

• Beginning position: Lie supine on the floor with a

kettlebell positioned next to the right upper arm. Grasp
handle with bent right arm.
• Execution: Lift the hip off the floor and pull the left leg
underbody—position forefoot and knee on the floor
behind the right foot and left hand. Position the torso
upright. Reposition legs in a lunging position.
• Final position: the athlete must stand up by extending
legs and placing the rear foot next to the forwarding foot
Penalties / Protests

• Competitors and team officials are obliged to know and

obey the IFBB rules. Competitors never have the right to
object directly to the referee, and if they do, they will first
receive a yellow card and then a red card.
• Protest Procedure:
• The protest must be made by the delegate or team
officials no later than 5 minutes after the previous station.
• A fee of 100 euros must be paid upon submission of the
complaint.
• If the complaint is accepted, the fee will be refunded; if
the complaint is rejected, the fee will result in a penalty.
• Judging and Penalties:
• Organizers are responsible for providing qualified judges
for the various events.
• The judge is responsible for enforcing the competition
rules.
• If a judge makes a mistake of less or more than 10
repetitions, they will be immediately removed from
judging and must await the decision of the disciplinary
committee.
• Escalation Process:
• If the team delegate or the athlete believes the judge's
decision is incorrect, they may escalate the matter first to
the Organizer.
• The Officer in Charge of the Event (Central Judge) must
then either confirm or reverse the judge's decision.
• The Central Judge will only accept a protest if it is
delivered to a member of the Jury within 5 minutes of the
violation.
 Appendix

Extra explanation for new exercises

squat kettlebell and
upright row exercise with
• Positioning: Stand in a position where you have a clear view of the
athlete performing the combined exercise.
• Observation: Pay close attention to the movement of the athlete's
body throughout the exercise.
• Starting Position: Ensure that the athlete begins the exercise with
proper form, holding the kettlebell securely in front of the chest with
both hands, elbows slightly bent, and feet shoulder-width apart or
slightly wider.
• Squat Execution: As the athlete performs the squat, ensure they lower
their body by bending at the hips and knees, maintaining a straight
back and proper kettlebell control. Emphasize the importance of
control and stability during the descent.
• Kettlebell Position: Confirm that the bottom of the kettlebell touches
the floor in the bottom position. However, emphasize that a deep
squat is not mandatory.
• Ascent: Ensure that the athlete ascends from the squat by driving
through the heels and returning to a standing position, fully extending
the hips and knees.
• Upright Row: As the athlete returns to the standing position, ensure
they perform the upright row by pulling the kettlebell upward
towards the chest, leading with the elbows and keeping the kettlebell
in front of the chest.
• Top Position: Verify that the kettlebell is positioned in front of the
chest at the top of the upright row, with elbows lifted higher than the
kettlebell.
• Repetitions: Count each repetition audibly and promptly as the
athlete completes the combined movement with proper form.
instructions for referees on
how to count.
toes to bar
• Positioning: Stand in a position where you have a clear view of the athlete
performing the toes to bar exercise.
• Observation: Pay close attention to the movement of the athlete's body
throughout the exercise.
• Criteria for a Repetition: A repetition is counted when the athlete starts
from a hanging position on the pull-up bar, brings their feet up to touch
the bar with both toes simultaneously, and then returns to a full hanging
position with arms fully extended.
• Clear Communication: Clearly communicate with the athlete before the
exercise begins, informing them of the standards they must meet for each
repetition to count.
• Consistency: Maintain consistent judgment throughout the athlete's
performance, ensuring each repetition meets the established criteria.
• Prompt Counting: Count repetitions audibly and promptly as the athlete
completes each successful repetition.
• Awareness: Be vigilant for any deviations from the standard form, such as
incomplete extensions or failure to touch the bar with both toes
simultaneously.
• Error Correction: If you notice any errors or discrepancies during the
exercise, promptly communicate them to the athlete for correction.

• Using Straps:
• Approval: Ensure that the use of straps is permitted according to the
competition rules or guidelines.
• Quality Control: Verify that the straps used by the athlete meet the safety
standards set by the competition organizers.
• Proper Application: Instruct athletes on the correct way to apply and
secure the straps to their wrists or hands.
• Safety Considerations: Emphasize the importance of using straps safely to
prevent injury, including proper adjustment and maintenance.
• Fairness: Ensure that the use of straps does not provide an unfair
advantage to the athlete and that it is allowed for all competitors under
the same conditions.
• Monitoring: Keep a watchful eye on athletes using straps during the
exercise to ensure compliance with the rules and guidelines.
• Enforcement: Enforce any restrictions or regulations regarding the use of
straps consistently and fairly throughout the competition.