Official Rules & Guidelines

The ORKA Plank Challenge is a time-based international endurance competition designed to test core strength, stability, and mental discipline under strict verification standards. All participants must follow the official rules below to ensure fair play, accurate ranking, and eligibility for medals and prize money.

1. Eligibility & Categories

Participants must register under the correct division:

• Age Categories: U14, U18, Open, 35+
• Gender Categories: Male & Female in each age group

Incorrect age or gender information may result in disqualification.

2. Equipment & Setup Requirements

To maintain uniform global standards:

• Flat, stable surface required
• Exercise mat allowed
• Standard athletic attire required
• No supportive devices (belts, braces, props) allowed
• A clearly visible timer must appear in the video
• Full body must remain visible throughout the attempt

No external assistance is permitted.

3. Official Plank Position (Strict Standard)

For a valid plank hold:

• Elbows directly under shoulders
• Forearms flat on the ground
• Body in a straight line from head to heels
• Hips level (not raised or sagging)
• Legs extended and feet stable
• No resting knees on the ground

The body must remain aligned at all times.

4. Start & End of Timing

Start:

Timer begins once athlete achieves correct plank position.

End:

Time stops when:

• Hips rise significantly above shoulder line
• Hips drop below proper alignment
• Knees touch the ground
• Hands or body shift into unsupported position
• Athlete voluntarily stops

Judges may end the attempt if posture breaks.

5. Video Submission Guidelines

To qualify for ranking:

• Full body must remain clearly visible
• Timer must be visible throughout
• Video must be continuous (no edits or cuts)
• Camera angle must clearly show body alignment
• Proper lighting required

Edited or unclear videos will be rejected.

6. Attempts Policy

• Multiple attempts allowed during competition window
• Only best verified time will appear on leaderboard
• Weekly progress tracking available for registered athletes

7. Verification & Ranking System

After verification, performance updates automatically across:

• Age Category Ranking
• Gender Ranking
• National Ranking
• World Ranking

Only verified times are eligible for medals and prize distribution.

8. Disqualification Rules

Participants may be disqualified for:

• Edited or manipulated videos
• False age or gender declaration
• Improper plank alignment
• External physical support
• Unsportsmanlike conduct

ORKA enforces strict fair-play policies to maintain international standards.

Awards & Recognition

• Top 3 athletes in each division receive official medals
• Prize money awarded according to official structure
• All verified participants receive digital participation certificates

Final Statement

The ORKA Plank Challenge rewards discipline, control, and endurance. Every second must be earned with proper alignment and mental focus. Follow the rules carefully, submit your strongest performance, and climb the live national and world rankings with pride.

In ORKA, endurance defines champions.