CODE Strong Movement Standards
🖤 CODE GYM — STRENGTH WORKOUT 🖤
Official Movement & Judging Standards
Movements: 🏋️ Strict Press 🏋️ Back Squat 🏋️ Deadlift
Goal: Record a 3 REP MAX for each lift
GENERAL RULES
Every athlete will have one judge.
The judge is responsible for counting valid repetitions/lifts.
A repetition that does not meet the standard will be called NO REP and will not count.
Athletes must complete the movement to the required standard before the weight/repetition is recorded.
The judge's decision during the event is final.
Safety takes priority over speed or score.
Any deliberate attempt to shorten the required range of motion will result in a no-rep.
Belt, wrist wraps and deadlift straps can be used.
1️⃣ STRICT PRESS
START
Barbell starts in the front-rack position.
Athlete must be standing tall.
Hips and knees fully extended.
Feet remain flat on the floor.
MOVEMENT
Barbell is pressed from the shoulders directly overhead.
No movement of the hips or knees is permitted.
No dip and drive.
No push press.
No jerk.
No bouncing the bar from the shoulders.
REP COUNTS WHEN:
✅ Arms are fully extended overhead. ✅ Hips and knees remain extended. ✅ Bar is over or slightly behind the centre of the body when viewed from the side.
NO REP: Any knee bend, hip dip, leg drive or use of momentum to initiate the press.
These requirements are consistent with current competition standards for a strict press.
2️⃣ BACK SQUAT
START
Barbell positioned securely across the upper back.
Athlete stands fully upright before starting.
Hips and knees fully extended.
MOVEMENT
Athlete descends into the squat.
Hip crease must pass below the top of the knee.
Heels must remain in contact with the floor.
Knees may travel naturally over the toes.
REP COUNTS WHEN:
✅ Required squat depth is achieved. ✅ Athlete returns to standing. ✅ Hips and knees reach full extension.
NO REP: Squat is above the required depth or athlete fails to reach full extension at the top.
The hip-crease-below-knee standard is widely used in functional-fitness competition.
3️⃣ DEADLIFT
START
Barbell begins on the floor.
Both plates must be in contact with the floor.
Conventional or sumo stance: choose one and state it in the event briefing.
Hands remain on the bar.
MOVEMENT
Athlete lifts the bar from the floor.
Athlete must maintain control of the bar throughout the lift.
REP COUNTS WHEN:
✅ Hips are fully extended. ✅ Knees are fully extended. ✅ Athlete is standing tall. ✅ Shoulders are behind the vertical plane of the bar.
The recognised deadlift lockout standard requires full hip/knee extension and the shoulders behind the bar.
NO REP: Incomplete lockout, bent knees at the finish, or failure to reach the required standing position.
🖤 CODE GYM — PARTNER ERG WORKOUT
15-MINUTE PAIRS WORKOUT
Format: Pairs Time Cap: 15 minutes Score: Total BikeErg metres completed
WORKOUT
WOMEN
1,000m SkiErg — shared between partners
1,000m RowErg — shared between partners
Max BikeErg metres with remaining time
MEN
1,500m SkiErg — shared between partners
1,500m RowErg — shared between partners
Max BikeErg metres with remaining time
MIXED
1,500m SkiErg — shared between partners
1,500m RowErg — shared between partners
Max BikeErg metres with remaining time
🔄 PARTNER WORK
Both athletes must complete the workout as a team.
Partners may split the Ski and Row metres however they choose.
Only one athlete works at a time on the SkiErg and RowErg.
Partners may change over as often as they wish.
The non-working athlete must remain within the designated competition area.
Once the required Ski distance is completed, the team moves immediately to the Row.
Once the required Row distance is completed, the team moves immediately to the BikeErg.
🚴 BikeErg
Once the Row distance has been completed:
The remaining time is used to accumulate as many BikeErg metres as possible.
Only one athlete may ride at a time.
Partners may swap as often as they wish.
The BikeErg monitor must remain running throughout.
🖤 CODE GYM - METCON WORKOUT
Format: Pairs Time Cap: 15 minutes Score: Total Burpees on to Plate completed in remaining time
WORKOUT
Complete, in order:
50 DB Snatches 50 DB Squats 50 Ground-to-Overhead 50 DB Overhead Lunges
Then: 🔥 MAX BURPEES ONTO PLATE with the remaining time.
🏋️ WEIGHTS

👥 PAIRS
All 50 repetitions at each movement are shared between the two athletes.
Athletes may split the repetitions however they choose.
Only one athlete works at a time.
Partners may change over as often as required.
The workout must be completed in the order shown.
The pair cannot move to the next movement until all 50 repetitions have been completed.
1️⃣ DB SNATCH — 50 REPS
Dumbbell starts on the floor.
Athlete lifts the dumbbell from the floor to overhead in one continuous movement.
Arm must be fully extended at the top.
Knees and hips fully extended.
Dumbbell must finish clearly overhead.
Only one side of the dumbbell needs to tap the floor to begin the next rep.
NO REP: Failure to reach full extension or failure to control the dumbbell overhead.
Alternating arms: Reps can be performed with either arm, with athletes free to change arms as required.
2️⃣ DB SQUAT — 50 REPS
Dumbbell must be held securely in the designated position.
Athlete descends until the required squat depth is reached.
Hip crease must pass below the top of the knee.
Athlete returns to full standing extension.
NO REP: Insufficient depth or failure to reach full extension.
3️⃣ GROUND-TO-OVERHEAD — 50 REPS
Plate starts on the floor.
Athlete moves the plate from the floor to a locked-out overhead position.
Arm must be fully extended overhead.
Only one edge of the plate needs to tap the floor to begin the next rep.
NO REP: Plate does not reach full lockout or athlete fails to achieve full extension.
4️⃣ PLATE OVERHEAD LUNGES — 50 REPS
Plate must remain overhead throughout the repetition.
Arm must remain fully extended.
Athlete steps forward into a lunge.
Rear knee must make contact with the floor.
Athlete returns to a fully standing position before the next repetition.
NO REP: Rear knee does not touch the floor, plate drops from the overhead position, or athlete fails to reach full standing extension.
Athletes may perform forward or reverse lunges, provided the required standard is met.
🔥 BURPEES ON TO PLATE
Once all 200 prescribed repetitions have been completed, the pair moves to the plate.
Movement Standard
Plate is placed flat on the floor.
Chest must make contact with the plate
Athlete gets back to their feet.
Athlete jumps onto plate.
Both feet must leave the floor.
Athletes feet land on plate.
Athlete must then jump back off the plate and perform the next burpee
🔄 PARTNER WORK
Burpees are shared between the pair.
Only one athlete works at a time.
Partners may swap whenever they wish.
There is no minimum or maximum number of burpees per athlete.
⏱️ AT 15:00 MINS
STOP.
The judge records the total number of valid burpees onto the plate completed by the pair.