Sickener - Venom EMOM

Sickener - Venom EMOM

Submission Deadline

00D
00H
00M
00S
  • Brief

Instructions

Progressive EMOM

Venom EMOM is a progressive 'every minute on the minute' challenge. In the first minute, do 1 push-up. In the second minute, do 2 squats. In the third minute, do 3 jump squats. Keep adding 1 rep every minute and switching between push-ups, squats and jump squats until you can't finish all of your required repetition within the minute.

Round

Move

Reps

Points

1
Push-ups
1
+3
2
Squats
2
+3
3
Jump Squats
3
+3
4
Push-ups
4
+3
5
Squats
5
+3
6
Jump Squats
6
+3

Continue adding 1 rep every minute and cycling through push-ups, squats and jump squats until you can't complete the number of required reps within the minute.

Choose your load:

Loaded

Weight

Points

No Load
0kg
+0
Loaded
10kg
+9

Choose your movement variations:

Push-ups
  • Push-ups (+6)

  • Kneeling Push-ups

Squats
  • Squats

Jump Squats
  • Jump Squats

Evidencing

  • 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?

Scoring

Completion Points

Rounds

Points

Per Successful Round

+3

Load Bearing Bonus Points

Movement

Points

0kg (no load)

+0

10kg

+9

Submitting

Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.

  • Rokman Membership Order Number

    Found on your latest membership purchase confirmation email.

  • Evidence

Deadline

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 series deadline detailed at the top of the page.

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. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

  • Consult a physician

    You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.  

  • Plan your route

    On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

  • Let others know

    When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

  • Carry a mobile phone

    We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.

  • Bad weather

    Keep an eye on the weather forecast.

  • Nutrition and hydration

    You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Help & Support

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

info@rokman.co.uk