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Adapt & Overcome: Week 1

Cindy's Cousin

  • 20-minute AMRAP

    As many rounds as possible in 20-minutes

    5 Burpees

    10 Push-ups

    15 Squats


    Movement variations available for different levels of fitness.

    Evidence:

    1. Video recording

Movement Requirements

For each movement there are different variant options to choose from depending on your level of fitness. Each variant carries with it a number of bonus points for scoring. This means that the more advanced version of the exercise the more bonus points you score at the end.

Burpee

Push-up Burpee (+10 Bonus Points)

  • Start in a standing position, lower your body down into thebottom position of a push-up and your chest meets the floor.

  • Push up from the floor until you are in the top position of a push-up.

  • Hop and tuck you legs in until you are in the bottom position of a squat.

  • Explode up with your legs jumping about 3-inches from the ground and clap your hands above your head.

  • Land softly back into the standing position to complete one rep.

Standing push-up Burpee (+6 Bonus Points)

  • Start in a standing position, lower your body down into the bottom position of a push-up and your chest meets the floor.

  • Push up from the floor until you are in the top position of a push-up.

  • Hop and tuck you legs in until you are in the bottom position of a squat.

  • Push up with your legs back into a standing position to complete one rep.

Standing Burpee (+3 Bonus Points)

  • Start in a standing position, lower your body down into the top position of a push-up.

  • Hop and tuck your legs in until you are in the bottom position of a squat.

  • Push up with your legs back into a standing position to complete one rep.

Controlled Standing Burpee (+0 Bonus Points)

  • Start in a standing position, lower your body down into the top position of a push-up.

  • Bring one leg in at a time until you are in the bottom position of a squat.

  • Push up with your legs back into a standing position to complete one rep.

Push-ups

Chest-to-floor Push-up (+10 Bonus Points)

  • Starting in the top position of a push-up lower your chest until it meets the floor, then push back up to complete one rep.

Fist-height Push-up (+6 Bonus Points)

  • Starting in the top position of a push-up lower your chest until it is fist-height from the floor, then push back up to complete one rep.

Kneeling chest-to-floor Push-up (+3 Bonus Points)

  • Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it meets the floor, then push back up to complete one rep.

Kneeling fist-height Push-up (+0 Bonus Points)

  • Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it is fist-height the floor, then push back up to complete one rep.

Squat

Squat-jumps (+10 Bonus Points)

  • Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.

  • Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.

Half-Squat-jumps (+6 Bonus Points)

  • Start in a standing position and lower your backside until your legs bend between 90-120 degrees.

  • Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.

Squats (+5 Bonus Points)

  • Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.

  • Push up and return to standing to complete one rep.

Half-Squats (+0 Bonus Points)

  • Start in a standing position and lower your backside until your legs bend between 90-120 degrees.

  • Push up and return to standing to complete one rep.

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence:

  1. Video Recording

Video requirements

  1. Be uncut, unedited and recorded in real-time. Strictly no time-lapse.
  2. Clearly show the participant meeting the challenge's set requirements.
  3. Display the whole challenge in its entirety from start to finish.

Film Recommendations

  1. To keep the video file as small as possible, ensure that you set recording to the lowest resolution. There's no need for 4K Ultra Hi-def videos here.
  2. Be sure that you have enough recording space on your device's hard drive.
  3. Make sure you have enough battery power for the recording. Are you able to plug your device into a power source while recording?

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. Weblink to evidence
    You can get a weblink by:
    - Uploading your evidence or going live in the Team Rokman Facebook Group
    - Share a link to your video via a file-sharing website such as wetransfer.com

Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. 

Scoring

1 x Round = 1 Point

Bonus Points:

Burpees

Push-up Burpee +10

Standing push-up burpee +6

Standing Burpee +3

Controlled Standing Burpee +0

Push-ups

Chest-to-floor push-up +10

Fist-height push-up +6

Kneeling chest-to-floor-push-up +3

Kneeling fis-height push-up +0

Squats

Squat Jumps +10

Half Squat-jumps +6

Standing squats +3

Half squats +0

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the month.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk

Health & safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.


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