Competition Corner

30:30 Challenge

30 seconds on, 30 seconds off
Ascending Barbell Weight X 3 rounds
Each round consists of 30 seconds followed by a 30-second rest period. Athletes will perform shoulder to overhead reps, aiming to complete as many reps as possible within the 30-second time frame. The weight increases with each round.
Prescribed Weights
Scaled
Advanced
Male
Female
Male
Female
1st Round
40kg
30kg
60kg
40kg
2nd Round
50kg
35kg
80kg
55kg
3rd Round
60kg
40kg
100kg
70kg
Movement Standards:
- Any attempt to deliberately alter the movements or the desired intent of the challenge, including the use of specialist equipment to receive an advantage will void the attempt.
- Weightlifting shoes, wrist wraps, belts, arm or knee sleeves are allowed. Knee wraps, powerlifting suits or straps are not.
- Athlete has to take the bar from a rack.
- Athlete has to change own weights during the 30 second break, any combination of bumper plates or fractional plates is permitted.
- Athlete has to use collars.
- The movement starts with the bar in the front rack at the shoulder with the hips and knees fully extended.
- The movement finishes with the bar in the overhead position, any part of the bar over any part of the head, with the knees, hips and arms fully extended.
- The athlete may move the bar from the start position to the finish position in whatever fashion they wish: strict press, push press, push jerk, power jerk, squat jerk, split jerk are all permitted. If the athlete chooses to split jerk they must return the feet to centre underneath the bar in order to make the finish position and receive credit for the attempt.
Video Standards:
- Video must be unedited.
- Athlete must stay present in the video throughout the challenge.
- A timer clock must be visible throughout the challenge.
- Athlete must show clearly the weights used and the barbell used prior to event.
- The video must clearly show the entire athlete (& equipment) performing the movement to the standards below, a 45 degree angle from profile view is recommended.
- Athlete can pre-load the bar before the time starts
- Any attempts started prior to the 30s scoring period commencing will not be counted.
- Any attempts started prior to the 30s scoring time ending will only be counted if they are completed within the 30s scoring period.