Fitness Challenge
Rules
BRONZE LEVEL
Chin ups (supine grip, feet on the ground)
START :
SUPINE grip to shoulder width—suspended body with full extension of elbows. Stop and count 2″ in the starting position.
EXECUTION :
Chest touches the bar. The body will always be straight: trunk, hips, and knees.
• Swinging is not allowed. The heels are in contact with the ground.
FINAL :
return to the starting position.
Kettlebell SQUAT
START :
Straddle stance with the feet slightly wider than the shoulders and the toes pointing outward. Hold a single kettlebell with both hands in front of the body, using a pronated grip (palms facing the body).
EXECUTION :
flex the hips and knees until KB touches the ground.
FINAL :
Return to the starting position.
WEIGHT :
Kettlebell with 24 kg for women and 32 kg for men
PUSH-UPS (elbows flare)
START :
above, full extension of elbows. Separation of hands-off shoulders.
• The trunk, hips, and knees are extended.
EXECUTION :
Go down to a position of elbows at 90°. A handball is used as a reference to chest touching.
FINAL :
Return to the starting position. Stop and count 2″ in the starting position.
Dumbbell Reverse Lunge
START :
Stand with feet together, holding two dumbbells in any of the following permitted positions:
• At the sides (arms fully extended)
• On the shoulders (resting on the deltoids)
• In a front rack position (close to the chest)
All positions are allowed as long as the dumbbells remain off the floor and under control throughout the exercise.
EXECUTION :
Perform alternating reverse lunges, stepping backward with a 90° angle in both the front and back knees. The back knee must touch the ground for each repetition to count.
FINAL :
A repetition is counted for each step taken, provided the athlete reaches full extension of hips, knees, and trunk at the top of the movement.
WEIGHT :
• Men: 2 dumbbells of 12.5 kg each (12 kg minimum permitted)
• Women: 2 dumbbells of 7.5 kg each (8 kg maximum permitted)
SIT UPS
START :
lying down, knees and hips at 90°. Shoulders flexed in prolongation. Hips in slight external rotation.
EXECUTION :
incorporate until we touch our feet. Arms drive.
FINAL :
trunk perpendicular to the ground. We touched our feet with both hands.
Kettlebell SWING (complete raise)
START :
standing, trunk extended, kettlebell grabbed by 2 hands.
EXECUTION :
bend to pass KB between the legs and swing it until you have your arms fully outstretched over your head. We stopped at the vertical.
FINAL :
return to the starting position.
WEIGHT :
kettlebell of 12 kg for men and 8 kg for women.
SILVER LEVEL
PULL-UPS (lying position)
Start position :
Take a pronated (overhand), shoulder-width grip on the bar.
Arms fully extended, body in a straight line beneath the bar.
Feet, ankles, or calves may rest on a bench or box for support—angle is up to the athlete.
Pull phase :
Row until the chest clearly touches the bar.
A relaxed kip or slight hip drive is allowed (the movement is non-strict)
Reset :
Lower under control to full arm extension before beginning the next rep.
Faults (rep = invalid)
Chest fails to make contact with the bar.
Hips drop to the floor or support is lost before full extension.
Hex-Bar Deadlift – Technical Standard
Start position :
Stand inside the trap bar, feet shoulder-width, arms straight.
Execution :
Lower under control until the weight plates touch the floor, then drive up.
Finish/lock-out:
Stand fully tall—hips and knees straight—before starting the next rep.
Faults (rep = invalid)
• Plates don’t touch the floor.
• Athlete fails to reach full extension at the top.
Weights :
Men: Use two plates, each weighing 20 kg.
Women: Use two plates, 10 kg each.
DIPS on a bench (feet forward)
Start position :
Hands grip the edge of the bench, elbows locked.
Legs straight with heels on a second bench/box at the same height as the hands.
Down phase :
Lower until the elbows reach about 90 degrees — hips travel straight down.
Up phase/lock-out:
Press back to full elbow extension and pause briefly to show control before the next rep.
Faults (rep = invalid)
• Elbows don’t hit 90 degrees.
• Elbows fail to lock out at the top or no pause is shown.
LUNGES (non-walking, with dumbbells)
Start position :
Stand tall, feet together, holding dumbbells at your sides (10 kg per hand for women, 15 kg per hand for men).
Execution :
Step forward into an alternating lunge: both front and back knees reach roughly 90 degrees.
Drive up and bring the back foot forward to stand fully upright.
Counting / finish :
Each step = one repetition.
Continue for the full 2-minute window.
If the dumbbells leave your hands at any time, the set is over.
SIT UPS (weight on chest)
START :
Begin by lying down with your knees and hips at a 90-degree angle, holding a weight plate on your chest.
EXECUTION :
Perform a sit-up motion, keeping the weight plate parallel to your chest. It is not necessary to touch the weight plate to your chest. Keep your arms semi-flexed during the exercise.
FINAL :
Reach a position where your trunk is perpendicular to the ground. Ensure that your lumbar and dorsal spine are supported when descending back to the lying position. The weight plate should pass your knees during the movement.
WEIGHT :
Use a 10 kg weight plate for all participants.
SNATCHES (with kettlebell)
START :
standing, trunk extended, kettlebell in one hand.
EXECUTION :
bend down until you touch the ground with the kettlebell and lift it until your arm is extended over your head. It is not valid to raise KB to the front; always on top.
FINAL :
return to the starting position. The KB touches the ground. You can switch hands.
WEIGHT :
8 kg kettlebell for women and 12 kg for men.
GOLD LEVEL
Strict Pull-Up – Technical Standard
Start position :
• Hang with arms fully extended, elbows locked.
• Shoulder-width, pronated (overhand) grip.
• Body idle—no swing, kip, or hip drive.
Upward phase :
Pull in a straight line until the entire chin clears the top edge of the bar.
Finish / lock-out :
• Lower under control to the full-extension start position.
• Pause momentarily to show elbows are locked before the next rep.
Faults (rep = invalid) :
• Any flex at the elbows before the judge’s “Go.”
• Chin fails to break the horizontal plane of the bar.
• Elbows not fully extended at the bottom.
• Visible swing, kip, or leg drive.
*note* It is recommended to mark a width of 75 cm using color or tape. This marking will provide a visual reference, making it easier for individuals to gauge the appropriate hand placement.
Kettlebell squat and pull
Start position :
• Stand tall, feet shoulder-width (or slightly wider).
• Arms straight, kettlebell hanging between the legs, handle facing you.
• Torso upright; no pre-swing.
Down phase :
Squat/hinge until the bottom of the bell clearly touches the floor.
Upward pull :
• Drive up to full hip and knee extension.
• Without leaning back, row the bell straight up so the handle stays in front of the torso, finishing around mid-chest.
Reset :
Lower the bell under control to full arm extension and guide it straight back down to the floor touch before the next rep.
Faults (rep = invalid)
• Bell does not touch the floor.
• Handle drifts behind the body or fails to reach chest zone.
• Hips or knees remain bent at the top.
Weight :
32 kg for men and 24 kg for women.
DIPS (feet forward)
Start position :
• Support yourself on the bars with elbows locked and arms vertical.
• Legs extend slightly in front of the hands, body steady—no swing or kip.
Down phase :
Lower under control until the elbows reach a true 90-degree bend (upper arms roughly parallel to the floor).
Finish / lock-out
• Press back up to the same full-extension start position.
• Pause briefly to show straight elbows before beginning the next rep.
Faults (rep = invalid)
• Elbows not at 90° depth.
• Elbows not fully locked at the top or no visible pause.
• Legs drift behind the hands, or any swing/momentum is used.
The entire body must move up and down as a whole unit (❌ not just the upper body)
Walking LUNGES (with a barbell)
Start :
Stand with feet together, barbell resting over the shoulders. Judges may assist in raising the barbell if needed.
Execution :
Perform walking lunges. Only alternating lunges are allowed. The rear knee must touch the floor in each repetition.
Final :
Complete the repetition when the knees, hips, and trunk are fully extended.
The exercise must be performed with the barbell remaining over the athlete’s shoulders for a duration of 2 minutes. If the barbell is dropped or not maintained on the shoulders, the exercise is considered finished.
Weight :
Use a barbell weighing 30 kg for women and 50 kg for men.
*note* For each repetition to be counted as valid, the knee of the back leg must touch the ground.
The Barbell Walking Lunge exercise challenges lower body strength and stability. Ensure proper form and control throughout the exercise. Focus on maintaining the barbell on the shoulders and achieving the required depth for each lunge repetition.
Toes to bar
Start position :
• Hang from the bar in any comfortable grip.
• A gentle swing or kip is allowed.
Upward phase :
Raise the legs until both toes touch the bar at the same time.
Reset:
Lower until the heels (or knees) clearly pass behind the vertical line of the bar, then begin the next rep.
Faults (rep = invalid)
• Toes miss the bar or touch separately.
• Heels / knees do not pass behind the bar on the descent.
DEVIL PRESS
Start position :
• Stand tall, feet hip- to shoulder-width.
• Dumbbells rest on the floor just outside the feet, handles parallel.
Rep :
• Push-up and Burpee – Place hands on the dumbbells and kick the feet back, lowering the chest to the floor (full contact allowed).
• Rise – Jump or step the feet back under the hips and stand up.
• Curl-and-press – With a controlled swing or clean, bring the dumbbells to shoulder level, then press until the arms are fully locked out overhead and the body is upright.
• A single-motion snatch from floor to overhead is not permitted.
Reset :
Lower the dumbbells under control to the floor beside the feet to begin the next rep.
Faults (rep = invalid)
• Not counting a push-up that involves taking two steps.
• Dumbbells fail to return to the floor between reps.
• Any snatch-style lift (floor-to-overhead in one motion).
• Elbows not fully extended or body not fully upright at the top.
Weights :
Men: Use a pair of dumbbells, approximately 10 kg each.
Women: Use a pair of dumbbells, approximately 5 kg each.
IFBB Fitness Challenge – Category Overview
1. Individual Categories (by Age and Gender)
Senior Category
The Senior Men’s Fitness Challenge and Senior Women’s Fitness Challenge have no age restrictions and are considered open categories.
Junior Category
The Junior Men’s Fitness Challenge and Junior Women’s Fitness Challenge are designated for athletes under 23 years of age.
Master Category
Master Men’s Fitness Challenge: Ages 40 and above
Master Women’s Fitness Challenge: Ages 35 and above
2. Paired and Team Categories
*Paired Fitness Challenge*
Teams consist of two athletes, either:
Men only
Women only
Mixed pair (Male/Female)
Competition Format
The event is conducted in pairs, with each pair completing all six exercise stations following the same sequence as the individual competition.
Both athletes perform the same exercise at each station, taking turns to achieve the highest possible total number of repetitions within a 2-minute time limit.
A 2-minute rest period is given between stations.
Up to six pairs may compete simultaneously, each starting at a different station and rotating through the remaining stations in order.
When the first pair completes the first station, the next pair enters and begins their circuit.
Ranking is determined by the combined total repetitions performed by both athletes across all six stations.
For mixed pairs, the equipment weight used at each station must be the same for both athletes, except for Walking Lunges, where a 30 kg dumbbell is mandatory for the pair.
*Team Fitness Challenge*
Teams consist of four athletes, either:
Same-sex teams, or
Mixed teams
Mixed Team Fitness Challenge
Team Composition and Format
Each team is composed of four competitors, typically in a 2 + 2 mixed format (two men and two women), unless otherwise specified.
All four athletes perform their assigned exercises simultaneously, each at an exclusive station.
Team members may distribute themselves across the stations as they choose, but the team must complete the entire circuit in the required sequence.
Only one team competes on the circuit at a time. The next team may begin only after the previous team has completed all stations.
Judging and Scoring
A judge at each station will record the accurate number of repetitions performed by each team member, similar to individual competition scoring.
A central judge will collect all score sheets and calculate the total number of repetitions for the team.
Team rankings are determined by the combined total repetitions of all four team members across all six stations.
Official IFBB representative in Thailand (TIFBB)
