3 RM Bench Press

Competitors will have a single 7-minute period to set their 3-rep max bench press. Athletes will have three weight change attempts to compete the max bench press. The third and final attempt must be lifted off the rack at least 15 seconds before the 7-minute clock runs out.

Workout Rules

To be considered for the podium and cash prizes, all competitors in the 3 RM Bench Press 2025 Open must adhere to the following rules for the workout:

• There is a seven (7) minute cap for completion of three attempts for the workout
• All bench repetitions must demonstrate a full range of motion in which the barbell must touch the athlete’s chest and a full extension and lockout at the elbow must occur at the top of the movement.
• An athlete may not use a bounce from the barbell off of the chest.
• The athlete’s glutes must touch the bench for the entirety of the exercise sequence.
• Feet must remain on the floor. Shorter athletes may put plates under their feet.
• Athletes may have a spotter present while performing the bench press.
  • The spotter cannot assist with a lift-off and the spotter’s hands must remain clear from the barbell while the competitor is performing the movement.
  • The only assistance that the spotter can provide is lifting the bar if an athlete fails on their final repetition.
• Athletes are responsible for recording and documenting weights for all plates and bar after their final attempt is completed.
• Athletes are responsible for self-timing their workout, either with an app (i.e., WOD Tracker, SmartWOD Timer, WETime) or by having a gym clock or iPad with a timer clearly in view throughout the workout. Links to timing apps can be found on our website.

*If you are unsure of your camera angle, you are welcome to submit a short sample video via the Donor Games app up to one week before the competition opens. Judges will review your video and either approve your camera angle or provide guidance on how to correct it.