Sit tall on a bench or box with your knees in line with the edge and the load for your tier set across your ankles. Extend both legs until your knees are fully locked and level, then hold that position for as long as you can.

Declare your tier before starting. The timer starts when both knees reach full lockout and stops the moment either leg drops below level. Hips stay on the bench and hands off the thighs. Longest hold at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + hold time