Event Rules & Regulations
Locations & Times
October 25th, 2025: Bench & Deadlift, Hyrox PFT, Hybrid
Columbus, Ohio
The Relentless Collective
Address: 7460 Daron Ct, Plain City, OH 43064
Hyrox PFT Arrival + Warm-Up: 8am-8:30am, Athlete Meeting: 8:30-8:45am, Start: 9am
Lifting Arrival: 9-9:45, Athlete Meeting: 9:45am-10a, Warm-Ups: 10a-10:30a, Start: 10:30am
Seattle, Washington
Embody Strength & Wellness
Address: 4100 Aurora Ave N, Seattle, WA 98103
Arrival: 8am-8:45am Athlete Arrival, 9am: Athlete Meeting, 10am: Lifting
November 1st, 2025: Squat, Bench & Deadlift
Greenfield, Indiana
Sugar Creek Crossfit
Address: 3599 W US HWY 40 Greenfield, IN 46140
Arrival: 8am-8:45am Athlete Arrival, 9am: Athlete Meeting, 10am: Lifting
November 8th, 2025: Bench & Deadlift
Mechanicsburg, Pennsylvania
Ark Fitness
Address: 220 N York St, Mechanicsburg, PA 17055
Arrival: 8am-8:45am Athlete Arrival, 9am: Athlete Meeting, 10am: Lifting
Houston, Texas
Houston Iron
Address: 550 Genoa Red Bluff Rd, Houston, TX 77034
Arrival: 8am-8:45am Athlete Arrival, 9am: Athlete Meeting, 10am: Lifting
Lifting Meet
Our goal is to challenge women outside of their comfort zone and show themselves they're stronger than they think. First time competitors to seasoned lifters will come together to show themselves what's possible
2-3 Main Lifts: Lifters will compete in squat, bench, and deadlift in a powerlifting meet-style manner.
SBD: Squat, Bench & Deadlift
Push-Pull: Bench & Deadlift
3 Attempts: Each lifter will have 3 attempts at both lifts to reach their maximum lift on each movement.
Total Score Combined: The highest lift of EACH lift will be combined for the scoring.
All women of All Levels: We've had ages 7 to 72 years old and women lifting the bar to 500+lbs.
Divisions
This meet is non-sanctioned and open to ALL levels ; our non-showcase meets (like this one) do not include weigh-in's like traditional powerlifting meets. Divisions are based on honest self-selection of lifter's experience level.
Experience Level Division - Self-Selected
Might & Mini: <14 years of age & any experience level (must have guardian present)
Beginner but Badass: 0-1 years lifting
Intermediate & Incredible: 1-3 years lifting
Basically a Pro: 3+ years lifting
Showcase - Weight Classes
<140lbs
140-165lbs
165-190lbs
190lbs+
Adaptive Division
Hearing Impaired: Athletes with significant hearing loss.
Vision Impaired: Athletes with partial or full loss of vision
Lower Extremity Impairment: Athletes with mobility impairments affecting legs/hips (e.g., wheelchair users, limb difference, paralysis).
MANY of our lifters have not competed in any lifting competition prior to lifting in an Xpand Your Limits, while others have competed in multiple high-level, sanctioned and/or elite events. Xpand Your Limits Meets are the perfect opportunity to step outside of your comfort zone, build confidence in competition, meet other women, inspire and cheer each other on, and compete for a cause - no matter your level. Anyone under the age of 18 must have a legal guardian present.
Equipment Regulations
Our equipment regulations differ from sanctioned events, so please look below at what you can, can't and do not need to wear for an XYL lifting meet.
Lifting Regulations & Commands
Our lifting regulations differ from sanctioned events, so please look below at regulations and commands.
Squat
Regulations
Begin in a lockout position to receive the squat command.
You must reach parallel at the bottom of the squat.
Reach lockout of knees and hips at the top to receive the rack command.
High or low bar squatting are both allowed
Commands
“PLATFORM READY” lifter can approach the platform
Lifter will unrack bar
“SQUAT” command to start squat
Lifter will complete the rep
“RACK” to re-rack the bar
Bench
Regulations
Elbows must be in a lockout position prior to beginning the barbell movement
Barbell must touch your chest prior to pressing the bar back up (no pause command)
Elbows must lockout at the top of the lift
Butt must stay on the bench and feet must stay on the floor throughout the entirety of your lift
Commands
“PLATFORM READY” lifter can approach the platform
Lifter will unrack bar
“START” command to lower the bar
Lifter will complete the rep
“RACK” to re-rack the bar
**no press command
Deadlift
Regulations
Begin with the bar on the ground
You must complete the lift without hitching*
The bar must continue ascending the entire lift – you cannot have any downward motion during the pulling of the barbell
You must reach a full lockout of your hips and knees at the top – no soft knees
*Hitching: scooting the bar up your thighs to help lift it up & lockout
Both sumo & conventional deadlifts are allowed
Commands
“PLATFORM READY” lifter can approach the platform
Just RAISES ARM to signify to start - remains for the full lift
Just LOWERS ARM when lifter is cleared to lower the bar
**no dropping barbells from the standing position
Event Day Structure
Hyrox PFT
Our goal is to challenge women outside of their comfort zone and prove they’re stronger than they think. Whether it’s your very first fitness test or you’re a seasoned competitor, the HYROX PFT is designed to bring women together to push limits, test fitness across multiple disciplines, and show what’s truly possible.
HYROX Physical Fitness Test: Athletes will compete in the HYROX PFT as fast as possible
The PFT consists of: 1,000m Run, 50 Burpee Broad Jumps, 100 Stationary Lunges, 1,000m Row, 30 Hand-Release Push-Ups, 100 Wall Balls
Fastest Time Wins: The fastest time to complete the HYROX PFT wins
All women of All Levels: This is for women of all ages and skill levels
HYROX PFT MOVEMENT STANDARDS
This is what the judges will be looking for from each athlete as they complete the HYROX PFT.
Run Standards
Complete a 1k run - you can walk, run - just finish 1k in distance
Burpee Broad Jump Standards
Number: 50 burpee broad jumps
Starting Position: Begin with a burpee - burpee starts with hands placed behind the startline and near their feet (at most one foot length away). Once the hands are placed on the ground they cannot be moved forward.
Movement: In the lower position, the athlete’s chest must clearly touch the ground. Then, the athlete stands up and jumps forward across two lines that are 35 inches apart, jumping and landing with both feet simultaneously.
Distance: The athlete jumps over two lines that are 35 inches apart.
Feet Position: Both feet must take off and land - no staggered stance or position. When stepping or jumping back up from the lower position, the feet cannot pass the athlete’s fingertips.
Penalties: Failure to adhere to the standards after one warning will be penalized with 5 more burpees to complete.
Lunge Standards
Number: 100 stationary lunges.
Starting Position: Begin with both feet behind the starting line.
Movement: Lunges must be performed with alternate legs, meaning the rear knee touches the ground on alternating sides.
Depth: The rear knee must touch the ground with each repetition.
Full Extension: Each lunge must end with the hips and knees fully extended.
Continuous vs. Stops: Athletes can perform lunges continuously or stop between each lunge, with both feet on the ground, but they cannot take any steps between repetitions.
Penalties: Failure to adhere to the standards after one warning will be penalized with 5 more lunges to complete.
Row Standards
Complete a 1,000m Row
Damper may be set on any setting preferred
Hand Release Push-Ups Standards
Number: 30 Hand-Release Push-Ups
Starting Position: Begin in a high plank position with hands slightly wider than shoulder-width apart and feet together behind the starting line.
Movement: Lower your body until both your chest and thighs touch the ground at the same time.
Release: Lift both hands completely off the ground before continuing.
Full Extension: Push back up to the starting position with arms fully extended at the top of each repetition.
Continuous vs. Stops: Athletes may perform repetitions continuously or pause in the plank position between reps, but they must not move their feet or alter position.
Penalties: Failure to release hands at the bottom or to fully extend at the top after one warning will result in 5 additional push-ups to complete.
Wall Ball Standards
Number: 100 Wall Balls with a 10lb ball at a 9ft target
Starting Position: Pick the ball up from the ground and stand fully upright with hips and knees extended before beginning the first rep. Starting directly from a squat without standing tall first is a “no rep.”
Movement: Each rep begins with a full squat and ends with the ball striking the designated target height.
Depth: At the bottom of each squat, the hip crease must clearly descend below the knees (below 90 degrees).
Target Accuracy: The ball must strike the center of the designated target. Brushing the edge or missing the mark counts as a “no rep.”
Catch / Reset: Athletes must catch the ball after it hits the target to continue. If the ball is dropped, it must be picked up from the ground and the athlete must stand tall again before restarting.
Continuous vs. Stops: Reps can be performed consecutively or with pauses between squats, but proper squat depth, target accuracy, and catch standards must always be maintained.
Penalties: Failure to reach squat depth, strike the correct target, or catch/reset properly after one warning will result in additional repetitions assigned until the required standard is met.
Event Day Structure
Hybrid Athlete
Our goal is to challenge women outside of their comfort zone and show them they’re stronger than they think. From first-time competitors to seasoned athletes, the Hybrid Athlete experience brings women together to test both strength and endurance, proving what’s possible when you commit to the work and push beyond limits.
Hybrid Athletes: Athletes will compete in the HYROX PFT and the lifting event
The PFT consists of: 1,000m Run, 50 Burpee Broad Jumps, 100 Stationary Lunges, 1,000m Row, 30 Hand-Release Push-Ups, 100 Wall Balls
2 Main Lifts: Lifters will compete in bench, and deadlift in a powerlifting meet-style manner. Each lifter will have 3 attempts at both lifts to reach their maximum lift on each movement.
Scoring: Your final score will be a combination of your Hyrox PFT time + lifting total, and each will be weighted equally (50/50). Here’s how it works:
Hyrox Score Score: The faster your time, the higher your points
Lift Score: The more you lift, the higher your points
Both are scored out of 1000 — total possible: 2000 points
Event Day Structure
3 Rules of the Day
1. Beat that voice & have a good freaking time
We all have that voice that doubts, hesitates, and makes you question whether or not you can do it. On event day you BEAT that voice and you show it it has no power over you.
2. Play all out
Leave it all on that platform. You came here not to play it safe. You came here to show yourself what you're capable of. Choose the number that a little bit scares you and if you don't get it.... you have a new goal to hit.
3. Support the heck out of each other
Yes, it's a competition, but more than that it's women coming together showing themselves how strong they truly are. The energy will be HYPE, the cheers will be loud and we expect every single one of us to come together that day as one.
What our athletes are saying...