Rules & Standards

The integrity of the 50 of 50 matters. Review these standards before starting an official attempt.

Order locked 50 reps each Rest allowed Bench/chair only

After reviewing the standards, study the full movement list, test the demo, or compare official times on the global records page.

General Rules

Exercises must be completed in order.
All repetitions must be completed before moving on.
Rest is allowed at any time.
Reps may be broken into any number of sets.
One bench or chair only.
If you miscount reps, return to the previous ten. E.g. if you lose count at 33, start counting again from 30.

Repetition Standards

All movements must demonstrate clear range of motion.
Lockout is required where applicable.
Control is required. No bouncing or rushing reps.

Side-to-side movements: 25 repetitions per side = 50 total.

Isometric movements: 3 seconds under control = 1 repetition.

Burpees (Final Exercise)

Chest to ground.
Step-back or jump-back allowed.
Step-up or jump-up allowed.
Must finish standing tall.
Burpees are always performed last.

Finish Standard

You are considered an official finisher when:

All 50 exercises are completed.
All repetitions meet standards.
Exercises are completed in order.
The final burpee repetition is completed.

Safety

Participants are responsible for managing their own effort. Stop immediately if you experience:

Dizziness
Numbness
Sharp or unexpected pain

The goal is to finish strong, not broken.

Warning: Timing Integrity

The forfeit timing system is strictly enforced to ensure fair competition for all participants. Any attempt to bypass, refresh, or manipulate the timing system will result in an automatic forfeit and disqualification of your attempt. There is no place for cheating—your time and ranking are only valid if you complete the challenge as intended, without interruption or manipulation. Compete with integrity and respect the rules for a true global ranking.