Spetsnaz Series - 2 | Iron Circuit

Spetsnaz Series - 2 | Iron Circuit

Help & Support

Spetsnaz Challenge Series

Inspired by Russian Special Forces selection.

Complete each challenge within series to earn your finishers pip.

00Days
00Hrs
00Mins
00Secs
  • Brief

Instructions

As many rounds as possible in 10 minutes

Movement
Reps
1
Push-ups
15
2
Sit-ups
15
3
Squat Thrusts
15
4
Burpees
15

As with many military training regimes, Spetsnaz training involves functional bodyweight training to improve strength and overall fitness. For this strength test, you must perform the set number of repetitions for each exercise back-to-back without a break to complete one circuit. The aim of the test is to perform as many completed rounds as possible in 10 minutes.

Scoring

When recording your score, note down how many completed rounds you achieved plus how many repetitions you managed to complete of your final round.

Per Competed Round

+10

Per 6 Reps in Final Round

+1

Movement variations

Choose the movement variations suitable to your level of fitness.

Push-ups
  • Push-Ups (+5pts)

    To do a push-up, start in a plank position with hands shoulder-width apart, body straight, and toes on the floor. Lower your chest towards the ground by bending your elbows, then push back up to the starting position. 

  • Kneeling Push-Ups

    A kneeling push-up is a modified version of a standard push-up. Start on your knees with hands shoulder-width apart, body straight from head to knees. Lower your chest towards the ground by bending your elbows, then push back up.

Sit-ups
  • Fixed Hand Sit-ups (+5pts)

    Starting lying on your back, with your feet on the floor, knees bent. Fold your arms across your chest or place you hands against your temples. Once in place, your arms must not move from their position. Bend your hips and waits to raise your body off the ground until you meet your knees. Lower your body back to the ground into the starting position to complete one rep.

  • Supported Sit-ups

    Starting lying on your back, with your feet on the floor, knees bent. Bend your hips and waits to raise your body off the ground until you meet your knees. You may use your hands to pull on your thighs to assist you. Lower your body back to the ground into the starting position to complete one rep.

Squat Thrusts
  • Squat Thrusts (+5pts)

    Starting in a push-up position, jump both legs up and pull them into your chest. Kick your legs back into the push-up position to complete one rep.

  • Alternate Squat Thrusts

    Starting in a push-up position, pull or step one leg in towards your chest, then kick or step it back returning to the push-position. Perform the same movement again with the other leg to complete one rep.

Burpees
  • Jumping Push-up Burpee (+5pts)

    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.

  • Jumping Burpee (+2pts)

    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

    Start in a standing position, lower your body down until your hands touch the floor. Hop or step your legs back until your are in the top position of a push-up. Hop or step your legs back in to your chest then stand up to complete one rep.

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?

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.

  • 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 and Support

If you have any questions or queries please do not hesitate to get in touch. info@rokman.co.uk