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2nd Annual KC Ftness Challenge, October 7th
Weight & Rep Tables
Lookup Working Weights, Reps, and Distances
Tip: Try different weights that are 5-10 lbs under your current bodyweight then set your goal for race day.
Deadlift (lbs):
Sprint
____
Bench Press (lbs):
Sprint
____
Wall Ball Squat (reps):
Sprint
30
Pull Ups (reps):
* Sprint
0
Row (m):
Sprint
1000
Run (km):
Sprint
3k
Standard
____
Elite
____
Standard
____
Elite
____
Standard
Standard
40
Elite
____
Elite
50
____
Standard
1500
2000
Elite
Standard
3k
5k
Elite
Olympic
____
Olympic
____
Olympic
Olympic
60
____
2500
Olympic
5k
Olympic
* Fun Race and Sprint class athletes do 10 burpees in place of pull ups.
The Power Racing Weight Tables are the heart of what makes Power Racing fair and competitive for all athletes. Learn more about the weight tables.
Browse/Print PDFs
Post the weight, rep, and distance tables in your gym to keep you focused and motivated.
Why the Power Racing Weight Tables Work So Well
Power Racing uses the Wilks Coefficient to determine the working weight for each athletes individual weight. The Wilks Coefficient is a proven mathematical formula that is used to measure the relative strengths of lifters across different weight classes and between men and women.
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The perfection of the Wilks Coefficient
The Wilks Coefficient solves the problems of both absolute weight competitions and bodyweight lifting tests. Robert Wilks, CEO of Australia Powerlifting, developed the coefficients by analyzing the results of professional powerlifting at each weight class. Using the results of equivalently trained athletes across hundreds of events Wilks created a natural strength curve relative to body weight. The mathematical formula that Wilks created can be applied to any competitor's bodyweight and total lifted weight. The output allows any two athlete's relative strength to be compared. Power Racing uses the Wilks formula to create "equal work" weight tables to create a competitive playing field for all athletes.
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Why bodyweight competitions don't work
Numerous tests of strength have been created over the years that use bodyweight as the working weight for lifting challenges. The problem with these tests is that lighter lifters have an advantage. There are natural limitations of the human skeletal and muscular system that make it impossible for linear equivalency as athletes increase in size.
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Why absolute weight competitions don't work
The problem with absolute weight tests are obvious and the reason all competitive lifting competitions uses weight classes. Strength competitions that load the same weight for all athletes instantly skew the top finishers to all be larger athletes.
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