The Bella Complex Challenge

Challenge/Scoring

Find your heaviest load for the following unbroken complex:

• 1 Clean
• 1 Shoulder to Overhead
• 1 Front Squat
• 1 Shoulder to Overhead

Time Cap: 5 minutes to complete the complex.

Athletes with the heaviest successful barbell load in each weight division will win. Athletes may perform multiple attempts at different weights within the 5-minute time cap.

Tie Breaker 1: Body Weight - The athlete with the lighter body weight wins the tie.

Deadlines and Submissions

Challenge Start Date & Time: July 17, 9 AM EST

Challenge Close Date & Time: July 27, 8 PM EST

* Scores cannot be updated or added to the leaderboard after the competition close date and time. Please allow ample time for completing and submitting your score and video in advance.

Eligibility Standards and Divisions/Age Groups

Competitive RX Division

Male (Ages 14+):

• Light: Up to 147.99 lbs (up to 67.13 kg)
• Middle: 148 lbs - 211.99 lbs (67.14 - 96.16 kg)
• Heavy: 212 lbs and up (96.17 kg and up)

Female (Ages 14+):

• Light: Up to 120.99 lbs (up to 54.88 kg)
• Middle: 121 lbs - 167.99 lbs (54.89 - 76.20 kg)
• Heavy: 168 lbs and up (76.21 kg and up)

Community RX Division

Male (Ages 14+):

• Light: Up to 147.99 lbs (67.13 kg)
• Middle: 148 lbs - 211.99 lbs (67.14-96.16 kg)
• Heavy: 212 lbs and up (96.17 kg and above)

Female (Ages 14+):

• Light: Up to 120.99 lbs (up to 54.88 kg)
• Middle: 121 lbs - 167.99 lbs (54.89 - 76.20 kg)
• Heavy: 168 lbs and above (76.21 kg and above)

Your weight class is determined by your body weight while wearing all competition clothing and gear, including shoes.

Competitive Division: Athlete scores contribute to the 'Overall Challenge' and require performance of the workout RX, adhering to all outlined rules and video requirements.

For the overall leaderboard, Competitive Division athletes' final loads will be converted using the Sinclair Calculator for ranking.

Community RX Division: Athletes perform the workout RX. Scores do not count towards the 'Overall Challenge' and are not eligible for official records or prizes. Video submissions are not required. Participants may receive t-shirts (if purchased), and registrations contribute to a gym's total signup count.

To compete, register at roguefitness.com/challenges and follow all workout and video guidelines.

Equipment Needed to Qualify

• Visible Timer: A gym timer, phone with timer, or stopwatch must be visible in the frame.
• Digital Weight Scale: Required to confirm athlete's bodyweight and equipment weight. Analog scales are not permitted.
• Dumbbell or Kettlebell: To verify the digital scale's accuracy.
• Barbell: Standard 15kg (35lb) or 20kg (45lb).
• Weight Plates: Must have weights clearly marked.
• Plate Diameter: Maximum 18 inches.
• Plate Increments: Minimum 1lb or 0.5kg per side.
• Barbell Collars: Required.
• Lifting Area: A recommended 10' x 10' clear, unobstructed space is required, containing only the barbell and plates for the athlete's attempts.
• Rogue Brand Gear: Not required.
• Footwear: Shoes must be worn.

Permitted and Not Permitted Equipment

Permitted Equipment:

• Gym Chalk (magnesium carbonate)
• Weightlifting Belt
• Thumb/Finger Tape
• Knee/Elbow Sleeves (single or pairs)
• Visibility: Knees and elbows must be visible to the camera and not covered by long shorts or sleeves during attempts.
• Wrist Supports/Wraps
• Olympic Lifting Singlet
• Nose Strips
• Mouth Guards

Not Permitted Equipment:

• Tacky (any kind)
• Hand Grips (including liquid grip)
• Gloves or any hand, forearm, or bicep coverings
• Sticky Adhesives or grip adhesives (anywhere on clothing, body, or bar, including sprays).
• Multiple layers of sleeves/wraps stacked.
• Lifting Straps (any kind).
• Knee Wraps or Elbow Wraps.
• Multi-ply suits (including deadlift or powerlifting suits).
• Long sleeve pants/shorts covering knees/elbows.

Athletes altering equipment or movements to gain an unfair advantage may be disqualified.

Movements

Clean

The barbell starts on the floor. A muscle clean, power clean, split clean, or squat clean is permitted. The barbell is brought to the shoulder rack position with elbows clearly in front of the bar. Feet are in line. Hips and knees are fully extended. If any part of the athlete, other than the feet, touches the floor, the complex must be restarted. An athlete may perform a thruster movement here and proceed directly into the first shoulder to overhead.

First Shoulder to Overhead

Athletes may perform a strict press, push press, push jerk, split jerk, or go directly into a thruster from the clean. The overhead position requires: Bar overhead with arms fully extended, full extension of the knees and hips, and feet in line under the hips. Upon completion of the shoulder to overhead or thruster, a successful lift concludes with the athlete standing with the barbell overhead. A moment of control must be demonstrated before proceeding.

Front Squat

The athlete begins by returning the barbell to the front rack position on the shoulders. With the bar in the front rack, the athlete performs the squat: The athlete must reach a depth where the hip crease is clearly below the top of the knee. After reaching depth, the athlete may either stand back up, maintaining the bar in the front rack position, or proceed directly into the final Shoulder to Overhead movement via a thruster.

Second Shoulder to Overhead

Athletes may perform a strict press, push press, push jerk, split jerk, or thruster. A successful lift concludes with the athlete standing with the barbell overhead. The overhead position requires: Bar overhead, arms fully extended. Full extension of the knees and hips, with feet directly under the hips. A moment of control with the barbell in the overhead position must be demonstrated.

Refer to the instructional video at www.roguefitness.com/challenges for a visual example of the permitted complex.

Athletes altering equipment or movements as described or shown in video standards may be disqualified by head judges for gaining an unfair advantage.

Flow

The complex starts with the athlete standing in front of the barbell on the ground. The barbell should be loaded with the starting weight.

When ready, the athlete may verbally declare their initial weight. The timer can then start. Once the timer is running, the athlete may begin their first movement.

After cleaning the barbell to the front rack, the athlete proceeds directly to the first Shoulder to Overhead (standards as listed above).

Upon reaching the approved overhead position with the barbell, the athlete moves directly into the Front Squat (standards as listed above).

After reaching the approved depth for the Front Squat, the athlete moves directly into their final Shoulder to Overhead (standards as listed above).

Athletes may adjust weight on the barbell to work towards their maximum load and repeat the flow. Multiple attempts within the 5-minute window are permitted.

If changing weight, the athlete must verbally state the new/adjusted weight before starting the complex.

The athlete and all gear must remain in camera view for the full 5 minutes.

An attempt is counted if the barbell is in motion before the 5-minute time cap is reached.

Additional personnel may assist with adding/deducting weight from the barbell.

The complex is complete after the second shoulder to overhead for the athlete's final load attempt.

Video Submission Standards

All video submissions must be uncut and unedited to accurately display performance. Videos shot with fisheye or similar distorting lenses may be rejected. Sound must be ON during filming. Ensure adequate space for safe movement and clear the area of obstructions for video clarity.

Videos should be shot at a 45-degree angle to clearly show the athlete's entire body. Critical items to be clearly visible:

1. All equipment to be used.
2. Digital scale verification (using dumbbell or kettlebell).
3. Athlete's bodyweight (wearing all competition gear; refer to equipment list).
4. Weighing of all equipment (barbell and plates) for the entire challenge, regardless of brand.
5. Clearly show weight changes on the barbell and verify total load for each lift.
6. Clearly show the complex to verify movement standards, capturing the athlete from feet to full lockout. This includes controlled overhead lockout and clear depth in the front squat.

Video Submission Steps:

1. Start video with the athlete in frame, stating their name and the challenge name.
2. Clearly show all equipment to be used during the attempt:
   • Barbell (including end caps).
   • All weight plates for the attempt.
   • Both sides of the plates.
   • Plates must clearly show printed weights on both sides.
3. Verify scale accuracy by placing a dumbbell/kettlebell on it and showing the reading. Verbally state the weight as shown on the scale.
4. Step onto the scale to confirm weight group. Zoom in to clearly show the scale reading. This must be done while wearing all competition clothing, supportive gear, and shoes.
5. Weigh each piece of equipment used. All must be shown:
   • Show all weight plates on the scale with their readings; the entire scale must be visible. This includes plates added to the bar at any time.
   • Show the barbell on the scale with its reading.
   • Required regardless of brand.
   • A coach or helper may assist.
6. Return camera to the 45-degree filming angle for the attempt. The final shot should capture the barbell from ground to overhead, plus the timer.
7. Show all supportive equipment being worn to confirm it matches the rules.
8. Once ready, start the 5-minute timer and begin the complex attempt. If changing barbell load: All weight changes must be clearly shown to the camera. Verbally confirm the load before any attempt.
9. If the barbell is off the floor before the 5-minute time cap, the athlete may attempt the complex.
10. At the conclusion of the attempt or 5-minute time cap: Show the final barbell weight to the camera. The video may conclude.

* All steps must be performed with the camera continuously running for video acceptance.

* Failure to show required steps/items may lead to rejection at the judge's discretion.

* Refer to the Rogue website demo video for visual guidance on workout and video flow.

Athlete Scorecard

Video Submission Checklist:

Confirm your video clearly shows the following items as per submission standards.

Your submission must show:

1. All equipment to be used.
2. Digital scale verification using a dumbbell or kettlebell.
3. Athlete's bodyweight, wearing all equipment they will be wearing for the challenge. Refer to permitted/non-permitted equipment list.
4. Weighing of all equipment to be used for the entire challenge, barbell and all plates, required regardless of brand.
5. Clearly show all weights being added/removed from the barbell and verify to total load on the bar for each lift.
6. Clearly show the complex so that all movement standards can be verified, video must capture the athlete from the feet to the full lockout position.

Failure to show these items may disqualify your submission. Keep all photos/videos until winners are announced, as they may be requested. Shooting from multiple angles is a good safeguard.

Scorecard Entry

Final Weight: _________________________

I confirm the information above accurately represents the athlete's performance.

Date: _________________________

Athlete Copy

Final Weight: _________________________

I confirm the information above accurately represents the athlete's performance.

Date: _________________________