Deadlift + 5K Hybrid Competition

Official Rules & Scoring System

Event Overview

Competitors will complete two scored events:

1. Deficit Deadlift (with DefiPlate™ + stiff bar)

2. 5K Run (USATF-measured course at Hudson Mills Metropark)

Final placement is determined by combined scoring.

1. Deficit Deadlift Rules

• Equipment: Stiff power bar (29 mm), collars required, DefiPlate™ plates enforce 4“ deficit.

• Starting Position: Feet flat, hands on bar, collars on.

• Lift Command: Begin on judge’s signal.

• Completion: Lock knees, hips, shoulders. Down command given. Must lower bar under

control.

• Disqualifications: hitching, dropping, no lockout, downward movement.

• Attempts: 3 per athlete, minimum 10 lb jumps, openers declared at 30min prior to comp.

2. 5K Run Rules

• Course: USATF-measured 5,000 m (Hudson Mills loop).

• Start: Mass start, chip timing.

• No pacers, bikes, or outside assistance allowed (disability exception)

• Completion: Must finish under own power.

3. Scoring System

Both events contribute equally (50/50 weighting).

Points System (per event):

Place Points

1st 100

2nd 97

3rd 94

4th 91

5th 85

... ...

Minimum (completion) 10

Tiebreakers: mystery event 1st place 

1. Max deadlift
2. fastest 5k

4. Strategy Implications

• Excel in Deadlift, weak in Run? Still competitive, but need a decent finish.

• Excel in Run, modest Deadlift? Same — balance is rewarded.

• Overall Champion is the athlete who proves competence in both strength and speed.

5. Example Scoring

Athlete A: 1st in Deadlift (100), 10th in 5K (73). 173 points.

Athlete B: 3rd in Deadlift (94), 2nd in 5K (97). 191 points.

Athlete B wins, despite not winning either event outright

6. Divisions

1. open men’s
2. open women’s
3. masters men’s 55+
4. masters women's 55+
   
   *no weight classes. Events balance out weight advantage.