Rules

ORKA Strength Triathlon is a structured strength competition designed to measure total-body power, balance across lifts, and relative strength. Athletes perform three core lifts—Bench Press, Squat, and Deadlift—under standardized conditions, with all performances verified for fair and competitive ranking.

COMPETITION FORMAT

Three-Lift Format:

• Bench Press
• Squat
• Deadlift

Each athlete performs all three lifts in a single session.

ATTEMPTS

• Maximum 3 attempts per lift
• Best successful attempt for each lift will be counted
• Failed attempts will not be considered

EQUIPMENT STANDARDS

• Standard Olympic barbell (20 kg)
• Calibrated weight plates (clearly visible)
• Flat bench for bench press
• Squat rack with safety supports
• Stable lifting surface

SETUP REQUIREMENTS

• Clear lifting area
• Full body and barbell must be visible in video
• Plates must be clearly identifiable
• Spotter recommended for safety

VIDEO SUBMISSION RULES

• Single-take video per lift (no cuts or edits)
• Full range of motion must be visible
• Weight plates clearly shown
• Timer or attempt sequence visible

Only verified videos will be accepted for ranking

VALID LIFT RULES

Bench Press:

• Bar must touch chest
• Full lockout at top
• Controlled movement

Squat:

• Hip crease must go below knee level
• Full standing lockout at top
• Controlled descent and ascent

Deadlift:

• Bar lifted from ground to full lockout
• Shoulders back, knees locked
• Controlled finish

NO LIFT (INVALID ATTEMPT)

A lift will NOT count if:

• Incomplete range of motion
• Lack of control or unsafe execution
• Assistance from spotter during lift
• Improper technique or setup

SCORING SYSTEM

Strength Score = (Bench Press + Squat + Deadlift) ÷ Bodyweight

• Only best valid lift from each category is counted
• Bodyweight must be verified before attempt

CATEGORIES

The ORKA Strength Triathlon competition is divided into the following categories:

Gender Categories:

• Male
• Female

IMPORTANT NOTE

• Rankings are maintained separately for Male and Female categories
• All athletes compete under the same scoring formula:

(Bench Press + Squat + Deadlift) ÷ Bodyweight

WHY NO WEIGHT CLASSES?

ORKA uses a bodyweight-based scoring system, which ensures:

• Fair competition across different body sizes
• Equal opportunity for all athletes
• Focus on relative strength, not just body mass

TRAINING PARTNER RESPONSIBILITY

• Provide standard equipment
• Ensure safety and proper form
• Record and upload attempts
• Maintain fair competition conditions

DISTRICT AMBASSADOR RESPONSIBILITY

Verify:

• Lift validity
• Proper form
• Equipment compliance

Final authority on approval

SAFETY GUIDELINES

• Warm-up before lifts
• Use proper technique
• Spotter required for heavy lifts
• Stop immediately if unsafe

COMPETITION LEVELS

• District Ranking
• State Ranking
• National Ranking
• International Ranking

Top performers qualify for higher-level competitions

DISQUALIFICATION

Participants may be disqualified for:

• Edited or manipulated videos
• Incorrect weight declaration
• Unsafe or improper lifting
• Violation of rules

FINAL NOTE

The ORKA Strength Triathlon is built on:

• Fairness
• Performance integrity
• Standardized competition

Only verified and rule-compliant performances will be ranked.