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Valkyrie Society Gym – Women’s Competition Format8 teams (pairs of 2)
$50 entry fee
Must be Wear matching Color tops or shirts.
Events & Scoring
Bench Press
Weight: 35% of individual body weight
After 20 reps add 20lbs total (10 on each side of bar) 40 reps then at another 20lbs
Objective: Maximum repetitions
Notes: Each partner completes their own reps; total reps can be used for team score if desired.
Back Squat
Weight: 50% of individual body weight
After 25 reps add 25lbs on each side of bar
Objective: Maximum repetitions
Deadlift
Weight: 60% of individual body weight
After 25 reps add 35lbs to each side of the bar.
Objective: Maximum repetitions
Cardio Relay – 6 Laps Around the Building
Total: 6 laps per team
Strategy: Can be run by one partner, split evenly, or any combination
Objective: Fastest total time
Sled Pulls- Sled can not be lifted off the ground at any point
Starting weight: 90 lbs
Weight increases: 25 two cones, 15 five cones 10 remaining cones
Objective: Pull 50+ft
scoring will be distance × weight pulled
Scoring Suggestions
Each event can be scored individually and converted to points for overall ranking
For lifts: reps × percentage of body weight lifted
For cardio: time converted to points (faster = more points)
For sled: distance × weight pulled
Additional Notes
All lifts will be judged for proper form
Partners should communicate strategies for the relay
Safety equipment (belts, wrist wraps, knee sleeves) can be allowed if specified
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Event Venue
1510 S Ankeny Blvd, Ankeny, IA, United States, Iowa
Tickets
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