STANDARDS & Rules

Domains & Disciplines Tested

ULE is a test of three key domains of hybrid fitness: 

1. Upper body strength, tested by bench press

2. Lower body strength, tested by deadlift

3. Aerobic capacity ("engine"), tested by running

Performance Standards

Male Standards

• Bench Press: 1.0 × bodyweight

• Deadlift: 1.5 × bodyweight

• Running Pace: 

  • 4 minutes 30 seconds per kilometre (or faster), which is

  • 7 minutes 15 seconds per mile (or faster)

Female Standards

• Bench Press: 0.65 × bodyweight

• Deadlift: 1.0 × bodyweight

• Running Pace: 

  • 5 minutes 00 seconds per kilometre (or faster), which is

  • 8 minutes 03 seconds per mile (or faster)

ULE Levels

ULE Level 1 is 1 benchpress rep, 1 deadlift rep, and 1 kilometre run.

Each ULE level increases:

• Bench press by 1 rep

• Deadlift by 1 rep

• Running distance by 1 kilometre

Your weakest domain sets your ULE level.

For example, a ULE attempt that achieves 7 reps on bench press, 7 reps on deadlift, and 6 kilometres at the required pace, would achieve a ULE Level 6, as the run was the weakest domain, with 6 kilometres achieved.

Transition Rules

• 15 minutes is permitted between each of:

• the bench press and deadlift

• the deadlift and run

[This is intended to allow sufficient time (if necessary) for any / all of: bar loading / unloading; equipment to become available in a busy gym setting; transitioning between gym floor and the point where the run is started.]

Weigh-In Rules

• Bodyweight must be measured immediately before the ULE attempt.

• Digital scales are recommended.

• Bodyweight is rounded to the nearest 0.1 kg.

• All lifting weights must be calculated from the official recorded bodyweight.

Weightlifting Equipment Rules

• Lifting straps, weightlifting belts, wrist wraps, knee sleeves, deadlift suits, bench shirts, or supportive lifting suits are not permitted.

Bench Press Rules

• Each repetition must begin with arms fully locked out.

• The barbell must touch the chest on every repetition.

• The athlete must press the barbell to full elbow lockout.

• Feet must remain in contact with the floor throughout the set.

• Buttocks and shoulders must remain in contact with the bench throughout the set.

• Touch-and-go repetitions are permitted, but bouncing the barbell off the chest is not permitted.

• Repetitions must be completed consecutively without re-racking the barbell.

Deadlift Rules

• Conventional deadlift style only. No sumo style permitted.

• Each repetition must begin from a dead stop on the floor.

• The athlete must achieve full hip and knee lockout at the top of each repetition.

• Hitching, bouncing, or resting the barbell on the thighs is not permitted.

• Repetitions must be completed consecutively without dropping the barbell.

Running Rules

• The run may be completed outdoors, on a treadmill, or on an indoor track.

• The run must be continuous and completed without stopping.

• Average pace across the full run distance must meet or exceed the required pace standard.

• Treadmill incline must be set to 1%.

• Curved manual treadmills are not permitted.

• Outdoor runs must not have a net downhill elevation advantage.

General Rules

• All weigh-ins, repetitions and running distances should be independently verified where possible.

• Video evidence is strongly recommended for official submissions or rankings.

• A warm-up and cool-down are strongly recommended but do not form part of the ULE attempt.