📋 总览 / OVERVIEW

• 总用时 / Total Time：每组约 75 分钟 / ~75 minutes per group

• 形式 / Format：5 个计分项目，按表现排名 / 5 scored events, ranked by performance

• 组别 / Divisions：
  Men U70
  Men U80
  Men U90
  Men U105
  Men U120
  Men 120+
  Women U53
  Women U64
  Women U73
  Women U82
  Women 82+

• 计分 / Scoring：每个项目均计算分数，最终综合排名Score per event and rank based on overall performance

⏱️ 时间线与项目 / TIMELINE & EVENTS

项目1. 传统硬拉 – 3RM

Event 1 Conventional Deadlift – 3RM (18 min)

• 连续完成 3 次最大重量硬拉 / 3-rep max deadlift (consecutive reps)

• 需在 30 秒内完成所有动作，动作间休息超 10 秒视为无效 / Must be completed within 30s, over 10s rest invalidates attempt

• 不可中途将杠铃落地 / No dropping the bar

• 可触地即拉 / Touch and go allowed

• 允许 hitching，但每次动作需：完全锁定、控制下放 / Hitching allowed but reps must lock out and lower with control

• 任何类型杠铃皆可，象杠除外 / Any bar allowed except elephant bars

• 禁止穿硬拉服、No deadlift suits or briefs

• 自行装载杠铃 / Athletes load own bar

• 裁判确认动作与锁定 / Judges confirm reps and lockouts

• 线上需清晰录制动作过程 / Online: reps must be clearly controlled on video

项目2. 翻举过顶 – 2RM

Event 2 Overhead Clean & Press – 2RM (15 min)

• 任意清推动作完成连续 2 次最大重量 / Any clean & press for 2-rep max

• 允许 Power/Squat/Belt/Log 清举 / Power, squat, belt, log cleans allowed

• 允许 Push Press/Jerk/Split Jerk / Push press, push jerk, split jerk allowed

• 每次需从地面清举 / Each rep cleaned from the floor

• 锁定需手臂、髋、膝伸直，双脚对齐 / Full lockout with aligned feet

• 支撑装备允许 / All supportive gear allowed

• 超过 10 秒休息视为无效 / Rest >10s = no lift

• 线上请确保动作受控 / Online: controlled reps required

项目3. 负重沙袋疾走 – 计时

Event 3 Sandbag Carry – For Speed

• 前抱沙袋完成 6 组 6 米往返 / Front carry for 6 laps of 6m each way

• 必须每隔 6 米丢下沙袋并捡起 / Must drop the sandbag and pick it back up every 6 meters

• 沙袋必须越过6米线 / Sandbag must cross the 6 meter line

• 完成 36 米（6m x 6 次）为止 / Total 36m (6 reps)

• 线上需录制时间显示及距离测量 / Online: time and distance must be on camera

• 男子重量 / Men：青少年  Youth 150lbs，成人Standard  200lbs

• 女子重量 / Women：青少年 Youth 75lbs，成人Standard 125lbs

项目4. 绝对握力悬垂 – 计时

Event 4 Dead Hang – Max Time

• 手臂伸直悬挂，尽量坚持时间 / Hang with arms fully extended, max time

• 不可荡动、借力，脚不能触地 / No kipping/swinging, feet off ground

• 重新抓握可，但身体不可接触地面 / Regripping allowed if not touching

• 失去接触或脚落地即终止计时 / Time ends when feet touch the floor

• 线上需显示计时 / Online: timer must be visible

项目5. 风阻单车冲刺测试 – 45秒最大卡路里

Event 5 Assault Bike – Max Calories in 45s

• 全力输出 45 秒 / Max effort for 45 seconds

• 不允许提前热身 / No warm-up meters allowed

• 卡路里以显示屏最终数字为准 / Calories based on display at end

• 部分卡路里不计入 / Partial calories not counted

• 线上需完整录制 / Online: full clear video required