GAINSGIVING 2025

See "Feast or Famine" event for heat schedule and workout description. 

The score posted in "Feast or Famine" will be your score for the 3RM back squat calculated using the Wilks Coefficient. It WILL NOT count towards your final standings.

The score posted here will be your official combined score for the "Feast or Famine" AND "Extra Slice of Pie" events. This WILL count towards your final standings.

Bench Bounty

Athletes will have 3 minutes to complete as many bench press reps as possible at their assigned division weight.

• At the top of every minute (including 0:00), athletes MUST perform 5 hand-release push-ups before resuming the bench press.

• Reps only count once the push-ups reps are completed and the athlete returns to the bench.

• Score: Total number of successful bench press + hand release push up reps within the 3:00 time cap.

Division Standards

• Men’s Rx: Bodyweight

• Men’s Intermediate: 75% of bodyweight

• Men’s Scaled: 60% of bodyweight

• Women’s Rx: 75% of bodyweight

• Women’s Intermediate: 60% of bodyweight

• Women’s Scaled: 50% of bodyweight

Weight will be rounded up to the nearest pound.

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Bench Press Standards

• The bar must start at full lockout with elbows extended and feet must be in contact with the ground.

• Each rep requires the bar to touch the chest and then be pressed back to full lockout.

• Spotters may assist with unracking of the bar.  

• Athlete must begin each rep in full lockout position above the chest, with both elbows fully extended.  —Any assistance on the press by the spotter invalidates the rep.

Hand-Release Push-Up Standards

• The athlete starts in a plank with arms fully extended and body in a straight line (shoulders–hips–ankles).

• At the bottom, chest and thighs must touch the floor, and hands must be lifted off the ground momentarily.

• The rep finishes with arms fully extended back to a locked-out plank position.

• Hips and chest must rise together.

**NOTE:  To achieve firm footing on the bench press, athlete may request plates for their feet. Please make this request at check-in.

🍂 Feast or Famine (Back Squat Event)

Time Cap: 5:00 + 2:00 

Event Description

Athletes will have 5 minutes to establish a 3-rep max back squat. All three repetitions must be completed within the time cap for the lift to count. Once the 3-rep max attempt is complete, athletes will rest for 1:30, during which time they are responsible for lowering the barbell to 50% of their heaviest successful 3-rep max.

Immediately following the rest, athletes will perform 0:30 of max back squat repetitions at the prescribed 50% load. This bonus portion is known as “An Extra Slice of Pie.”

🍂 Feast or Famine — Quick Reference

Total Time: 7:00
• 5:00 → Establish 3RM Back Squat
• 1:30 → Lower bar to 50% of best 3RM
• 0:30 → “Extra Slice of Pie” (max reps @ 50%)

NOTE: If an athlete will require more than 455# for their lift, please make that declaration at check in. 

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✅ Standards

Back Squat
• Hip crease below knee each rep.
• Full hip & knee lockout at top.

3RM Attempt:
• Must be 3 unbroken reps.
• Set must finish within 5:00 cap.

Extra Slice of Pie:
• Weight = 50% of heaviest valid 3RM rounded up to the nearest 5lbs. Quick reference guide will be provided.
• Athletes strip weight during 1:30 rest.
• Athletes must handle their own weights.
• Bar may be unracked early, but squats begin only at the 0:30 start.
• Only reps within 0:30 count.

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📝 Scoring
• Primary Score: 3RM Back Squat → Wilkes coefficient.
• Bonus: +1 point per valid “Slice of Pie” rep.
• Final Score = Wilkes + Bonus Reps.

🌾 Harvest Complex (Snatch Event)

Rx & Intermediate Divisions

Athletes will have 8 minutes to establish their heaviest successful completion of the following complex:

• 1 Snatch (from the ground)
• 1 Hang Snatch
• 1 Overhead Squat

Scaled Division

Athletes will have 8 minutes to establish their heaviest successful completion of the following complex:

• 1 Snatch (from the ground)
• 2 Hang Snatch

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Movement Standards:

Snatch (Power or Squat)

• Barbell starts from the ground.
• Athletes may perform either a power snatch or squat snatch.
• The bar must be lifted in one continuous motion from the ground to overhead.
• Rep is complete when athlete shows control with:
  • Arms locked out fully overhead.
  • Hips and knees fully extended.
  • Feet in line under the body.

Hang Snatch (Power or Squat)

• The bar must be brought to the hang position (above the knee), with arms extended and elbows locked out.
• Athletes may use power or squat variations.
• The required number of hang snatches (1 for Rx/Int, 2 for Scaled) must be completed without the bar touching the ground.
• Same lockout and extension standards as the snatch apply.

Overhead Squat (Rx/Intermediate only)

• Bar must start in the locked-out overhead position.
• Athlete must descend until the hip crease passes clearly below the top of the knees.
• Rep is complete when an athlete shows control with:
  • Arms locked out fully overhead.
  • Hips and knees fully extended at the top.

•Incomplete depth, loss of control, or dropping the bar early will result in a no-rep.

Additional Standards

• The entire complex must be completed unbroken once the bar is lifted from the ground.
• If the barbell touches the ground before finishing the complex, the attempt is invalid.
• Any body part other than the feet touching the ground (e.g., knees) will result in a no-rep.
• The barbell making contact with the head, will result in a no rep.
• Final rep must be completed before the time cap.

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Scoring

• Athlete's score will be the heaviest successfully completed complex.
• Sinclair coefficient will be applied for normalized scoring across bodyweights.

Event 5 — Heavy Harvest

Athletes will have 1:00 to move as much weight as possible from the starting box into the target box.
Score is total weight moved.

Flow of the Workout
• Athlete begins with all objects inside the designated starting box.
• At the call of “3, 2, 1… go!”, the athlete may begin transferring items in any order or combination.
• Athlete continues moving objects until the 1:00 time cap expires.

Movement Standards
• Control:
• Athlete must maintain control of each item with their hands at all times.
• No tossing, dropping, or throwing objects. Any uncontrolled movement results in a no rep for that item.
• Placement:
• Each item must be placed fully inside the target box to count.
• Any item hanging over outside the box will not count.
• Time:
• At the call of time, any item completely inside the target box will count toward total weight.
• Items in the athlete’s hands or in transit will not be counted.

Score

Total weight successfully moved into the target box within the 1:00 cap.

Athletes will complete the following rep scheme for Clean & Jerks:

•5 – 4 – 3 – 2 – 1

• Each set must be completed unbroken. Barbell may not come to a rest on the floor.
• Each clean must be followed by a jerk to complete the rep.
• Any style of clean (power or squat) and any kind of jerk (push, power, or split) are allowed.
• Athlete may not skip sets.
• If a jerk attempt is failed, the athlete may reattempt the jerk provided the barbell has not touched the ground.

Time Cap:  8:00

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Movement Standards

Clean

•Barbell must start on the ground.

•Athlete must bring the barbell from ground to the front rack position in one motion.

•Power or squat cleans are permitted.

•Rep is complete when the athlete shows control with elbows in front of the bar.

Jerk (Push, or Split)

•Starting from the front rack, the athlete must drive the bar overhead to full lockout.

•A rep is complete when the athlete demonstrates control with:

•Arms fully extended fully overhead.

•Hips and knees locked out.

•Feet brought back in line under the body.

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Additional Standards

•Each set must be completed unbroken. If the bar comes to a rest on the ground during a set, the set is invalid and must be repeated.

•If an athlete fails a rep (for example, missing a jerk), they may attempt that rep again as long as they maintain control of the barbell and do not let it rest on the ground.

•Bar may be rested in the front rack, overhead, or hang position between reps.

•Athletes may increase or adjust weight between sets.

•Sets must be completed in order (5, 4, 3, 2, 1). Skipping around the sequence is not permitted.

•If time allows after an athlete has successfully completed 5-4-3-2-1, athlete may redo ANY set for a heavier attempt.

• Athlete MUST declare the number set they will attempt again to their judge before beginning the set.
• If they fail to complete that set in it's entirety, the set is invalid.
• They may not attempt more or less than what is declared.

•The set MUST be completed before the 8:00 cap to be valid.

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Scoring

•Athlete’s score will be the highest total weight lifted across all 5 sets divided by 15.

•Weight for each set = load on the bar × number of reps in that set.

•Score = (Sum of all reps across the 5 sets) ÷ 15.

•The Sinclair coefficient will be applied to the athlete’s average to normalize scores across bodyweights.

Example

Athlete performs the following weights:

•Set of 5 @ 100 lb = 500

•Set of 4 @ 110 lb = 440

•Set of 3 @ 120 lb = 360

•Set of 2 @ 130 lb = 260

•Set of 1 @ 140 lb = 140

Total weight = 1,700 lb

Score = 1,700 ÷ 15 = 113.3

If the athlete successfully repeats the set of 1 at 150 lb within the time cap, the updated total is:

•500 + 440 + 360 + 260 + 150 = 1,710 lb

•Score = 1,710 ÷ 15 = 114.0

That final score would then be adjusted using the Sinclair coefficient.