WEIGH-INS

Weigh-ins will take place on Friday from 9:00 AM to 12:00 PM and again from 4:00 PM to 8:00 PM.
Same-day weigh-ins are available by appointment only between 7:00 AM and 7:30 AM on competition day.
 

RULES MEETING

The mandatory rules meeting begins at 8:00 AM.
The first event starts promptly at 9:00 AM.
 

NATIONAL QUALIFIER

The top 3 athletes in each class will receive an invitation to the 2026 USS Nationals.
 

TRAINING/ PROGRAMMING

A 12-week Strongman Training Plan for the 2025 San Diego’s Strongest will be available for purchase.
This template will be delivered through the Grinder Gym Workouts Software.
Additionally, in-person group training classes will be hosted at Grinder Gym in preparation for the event.
 

ORDER OF EVENTS

The full event order and schedule will be posted closer to competition day.
Events will run head-to-head, with multiple classes competing simultaneously.
Please note: event order will vary between classes based on heat organization.
 

AWARDS

Medals will be awarded to the top 3 finishers in each class.
 

SCHEDULE

We will provide a detailed schedule as the competition draws closer.  
 

CONTEST AND EVENT RULES 

Contesting a Call:

Athletes wishing to contest a call must present video footage to the Head Judge or Competition Director for review.
Do not approach the scorekeepers or the score table with questions. All final decisions rest with the Head Judge or Competition Director.

Event Order & Scoring:

Event order for the first event is determined by registration order (last to register goes first).
After each event, athlete rankings will be recalculated based on cumulative scoring.
Live scoring will be available via Iron Podium.

Catch All Rules: 

1. Competition shirt MUST be worn (Unless Grip Shirts Are Specified)
2. Shoes are required (Unless Event Specified)
3. No tacky or sticky substance (Unless Event Specified)
4. No gloves! (Unless Event Specified)
5. No build-up belts (Only One Hard And One Soft)
6. NO SQUAT SUITS OR SUPPORTIVE BRIEFS ALLOWED!
7. Any athlete who leaks any body fluids (blood, urine, vomit, etc.) on the competition floor must help clean it up!

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Event 1: SSB Squat for Reps

Description:
Athletes will perform as many reps as possible with weight designated for their class using a Safety Squat Bar (SSB). Each repetition must reach proper depth and return to a full lockout to be counted. Judges will be strict on depth and lockout standards.

Time: 
60-second time limit.

Starting Position:
The athlete begins standing upright with the SSB resting across the shoulders/traps in a racked position. Hands-on handles. Feet in preferred stance within lifting area. Bar is unracked from a fixed-height monolift.

Commands Given:

• “Lift” to signal the athlete can begin unracking.
• “Start” to initiate the event timer.
• No down or up commands; the athlete proceeds through reps within the time limit.
• “Stop” at the end of the time limit.

Equipment Allowed:

• Belt
• Knee sleeves or wraps
• Elbow sleeves
• Wrist wraps
• Chalk
• Lifters or flat shoes
• Mouth guards
• Briefs or compression shorts (non-supportive)

Equipment Not Allowed:

• Squat suits or supportive briefs
• Lifting straps
• Knee braces with mechanical assistance
• Tacky or adhesives
• Multi-ply supportive gear

Implement Details:

• Safety Squat Bar (SSB) will weigh 65 lbs (Elite FTS)
• Weights will be pre-loaded for each class; the same bar used per class to ensure consistency
• Height is determined at the athlete check-in.
• Depth requirement: hip crease must pass below the top of the knee
• Full lockout required at the top: hips and knees fully extended
• Time limit: 60 seconds
• No bouncing or double-dipping; each rep must be controlled
• Judges will signal "no rep" when applicable

___________________________

Event 2: Max Log Clean and Press

Description:
Athletes will have three attempts to establish their heaviest successful lift in the log clean and press. Each attempt consists of a clean from the floor to the shoulders, followed by a press to full lockout overhead. The event follows a rising bar format, and athletes must declare their opening weight before the event begins.

Time: 
60-second time limit.

Starting Position:
Athlete begins standing behind the log, hands on the neutral handles, with the log resting on the ground. The athlete may adjust grip before initiating the clean.

Commands Given:

• “Start” to begin the attempt and to initiate the event timer.
• “Down” is given by the judge once the athlete reaches a stable lockout overhead with feet in line and under control.
• “Good” or “No rep” will be called immediately after the lift is completed or failed. Failure to lower the log under control after the down command will result in a "no rep" call.

Equipment Allowed:

• Belt
• Elbow sleeves
• Knee sleeves
• Wrist wraps
• Chalk
• Lifters, flats, or Olympic shoes
• Soft belt and/or hard lever/prong belt
• Grip shirts

Equipment Not Allowed:

• Tacky or grip-enhancing substances
• Elbow or shoulder wraps
• Double belts (above and below)
• Multi-ply shirts or suits
• Lifting straps

Implement Details:

• Log type: Steel with neutral grip handles. Titan Log (10" Ladies, 12" Men)
• Standard weights will increase by fixed increments between attempts (to be announced)
• Each athlete will have 60 seconds per attempt
• Clean must start from the ground or crash pads (athlete preference)
• Press can be strict, push press, push jerk, or split jerk (feet must end together to complete lift)
• Lift must be completed in one continuous movement—clean, then press
• Dropping the log from overhead under control is allowed; however, reckless drops may result in disqualification
• Three attempts at heaviest lift; unlimited attempts in the allotted time (unless declared unsafe by the judge)

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Event 3: Carry Medley: Yoke/ Frame/ Husafell 

Description:
Athletes will complete a medley consisting of three heavy carries for distance: a Yoke walk, followed immediately by a Frame carry, and then a Husafell carry. The goal is to complete the course as quickly as possible. Fastest time to finish wins; distance will be measured if the course is not completed.

Time: 
90-second time limit.

Starting Position:
Athlete begins standing behind the yoke with hands off the implement. All three implements will be pre-staged along the same lane in order: Yoke, Frame, Husafell. Athletes must fully cross each designated line before moving to the next implement.

Commands Given:

• “Athlete ready?”
• “Go” to begin the timer
• “Time” once the final implement crosses the finish line
• Judge may call “Down” if control is lost or time expires

Equipment Allowed:

• Belt
• Knee sleeves or wraps
• Elbow sleeves
• Wrist wraps
• Wrist straps
• Chalk
• Any shoes
• Soft belt and/or lever/prong belt
• Grip shirts

Equipment Not Allowed:

• Tacky or sticky substances
• Gloves
• Suits with built-in gripping surface
• Any assistive lifting device

Implement Details:

• Yoke: Rogue Yoke, carried on the back across the traps/shoulders. Must be carried for ~50 feet.
• Frame: Custom Frame. Neutral-handled frame. Picked up and carried for ~50 feet.
• Husafell: Custom Stone or steal shield-style implement, front-loaded and carried in a bear-hug position for ~50 feet.
• Drops are allowed but time continues running; no sliding or dragging allowed. 4 seconds will be added for any sliding.
• Implements must be moved in the correct sequence.
• Athletes have a 90-second time cap to complete the medley.
• Distance will be marked at point of final drop if time expires before completion.

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Event 4: Overhead Press Medley: Keg Clean & Press/ Block Clean & Press

Description:
Athletes will alternate between a keg and a block in an overhead pressing medley. Athletes will go back and forth completing as many successful reps as possible. The sequence is as follows: clean and press the keg for 1 rep, then clean and press the block for 1 rep, then return to the keg, and continue alternating. Only successfully pressed reps will be scored. Athletes must complete the lift before progressing to the next implement. The athlete with the highest number of total reps within the time limit wins.

Time: 
90-second time limit.

Starting Position:
Athlete may begin with hands on the keg, but may not lift until the “Start” command is given. Implements are placed in a fixed sequence and must be approached in order.

Commands Given:

• “Start” to begin the medley and the timer
• “Down” command for each overhead press (given once the athlete reaches full lockout with control)
• “No rep” may be called for failed lockout, lack of control, or press-out issues
• Reps will be deducted at judge’s discretion

Equipment Allowed:

• Grip shirt
• Elbow sleeves
• Knee sleeves
• Wrist wraps
• Chalk
• Soft belt or hard (prong or lever) belt

Equipment Not Allowed:

• Tacky or grip adhesives of any kind
• Lifting straps
• Supportive suits or multi-ply gear
• Elbow wraps

Implement Details:

• Keg: Standard competition-style keg, loaded to class-specific weight
• Block: Custom fabricated block implement with smooth grip surface (exact dimensions will be announced per class)
• Each implement begins on the ground and must be cleaned to the shoulder before pressing
• Pressing styles allowed: strict press, push press, push jerk, or split jerk
• Implements must be controlled at the top and receive a down command for the rep to count
• Time cap: 90 seconds
• One point awarded per successful press; partial reps or transitions without completion do not score

___________________________

Event 5: Stone Load to Platform (5 Stones)

Description:
Athletes will load five Atlas stones to a platform in ascending order, from lightest to heaviest. Each stone must be successfully lifted from the floor and placed securely on the platform within the 60-second time limit. The event is scored by the number of stones successfully loaded, with time serving as a tiebreaker for athletes who load the same number of stones.

Time: 
60-second time limit.

Starting Position:
Athlete begins standing behind the first stone, hands off. Stones are pre-positioned in front of the platform in designated loading order from lightest to heaviest. Athlete may chalk up and apply tacky before the event begins.

Commands Given:

• “Athlete ready?”
• “Go” to begin the timer
• “Time” called at the end of the 60-second limit
• Judge may call “No lift” if stone is not securely placed on the platform

Equipment Allowed:

• Grip shirt
• Tacky
• Elbow sleeves
• Forearm sleeves
• Knee sleeves
• Wrist wraps
• Chalk
• Soft or hard belt
• Tape on hands and forearms (athlete preference)

Equipment Not Allowed:

• Lifting straps or hooks
• Multi-ply suits
• Adhesives other than tacky
• Bracing or supports that interfere with implement contact

Implement Details:

• 5 traditional Atlas stones made from concrete
• Stone weights will increase in set increments (exact weights per class to be announced)
• Platform height will decrease from highest to lowest height (exact heights to be listed)
• Stones must be lifted from the ground
• Stone must remain on the platform without falling or rolling off for the lift to count
• Time cap: 60 seconds
• Ties broken by time of final successful load. Split times recorded and scored.

Loading Table Heights: (1) 54" (2) 52" (3) 50" (4) 46" (5) 42" 

___________________________

Disclaimers: 

• All events, prizes, weights, and rules are subject to change at any time and for any reason without notice. 
• Unsportsmanlike behavior towards other athletes, judges, or volunteers will not be tolerated.  
• No Registration Refunds or Exchanges will be given

Event Weights will be listed by Iron Podium by May 24, 2025

ENTRY FEES, PAYMENTS & REFUNDS

$125 for online registration (Early Bird $100)

ENTRIES ARE NON REFUNDABLE AND NON TRANSFERABLE
 

COMPETITION SHIRTS

One free T-shirt per person. Additional shirts are $30.00.
 

SPECTATORS

The spectator fee is $20.00.

Cash at the door or show proof of online purchase at the door.

Children under age 12 get in free.

 

SANCTIONED EVENT

US Strongman membership is required and can be purchased at Iron Podium.

For details on US Strongman visit their website at www.unitedstatesstrongman.com
 

ELIGIBILITY REQUIREMENTS

There are no specific qualifications that must be made to participate in this event. Athletes must simply be an active member of US Strongman to compete in this event. 

 

COMPETITION DIFFICULTY

These weights are set at a moderate-to-challenging level for a local to regional-level strongman competition. They are designed to provide a fair test for all divisions while encouraging high participation and safe, exciting competition.
 

Open Divisions

Intended Difficulty: Intermediate to Advanced

Benchmark: These weights will challenge experienced strongman/woman athletes who have trained regularly for 1–3+ years.

Purpose: Showcase strength without causing high fail rates — suitable for competitive Open athletes but not all divisions are at national-level weights. 
 

Masters (40+)

Intended Difficulty: Moderate

Benchmark: Respectful of joint stress and recovery capacity; scaled down from Open while still maintaining competitive intensity.

Purpose: Provide a challenging but sustainable test for experienced older lifters.

Novice 

Intended Difficulty: Entry-Level to Early Intermediate

Benchmark: Accessible to first-timers or lifters with limited experience, but still requiring grit and preparation.

Purpose: Build confidence and encourage future Open division participation. No event should be a “grip and rip” with zero effort, but no total stoppers either.