44 | Gentlemen's Grit - The Fallen

44 | Gentlemen's Grit - The Fallen

Submission Deadline

00D
00H
00M
00S
  • Brief

Instructions

Test your grit against Rokman's original Remembrance Day workout. Inspired by British Military selection, this workout is to be performed the week of Remembrance Day, the honour the military personnel who have lost their lives of duty. 


Choose either the Full or Half version of the challenge, tackling each section in order in as quick time as possible.

Choose either the Full or the Half:

Brief
Full
Half
Distance
2.4km (1.5 miles)
1.2km (0.75 miles)
Push-ups
60
30
Sit-ups
85
42
Chin-ups/Pike Press
12
6
Distance
2.4km (1.5 miles)
1.2km (0.75 miles)

Requirements

  • Tackle each part of the challenge in the order presented

    Tackle each exercise one after each other in the order above in as quick as time as possible.

  • Record your exercises by video

    You are require to record the exercise section of this challenge by video for evidence.

  • Submit your Elapsed Time

    Fitness trackers can often automatically pause the time when standing still. This is why you are required to submit your elapsed time, not your moving time.

  • Set treadmill gradient to 2.5%

    It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.

Movements

Choose your movement variations depending on your level of fitness.

Push-ups
  • Push-Ups (+10pts)

    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 Arm Sit-ups (+10pts)

    Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Your hands must remain in that position throughout. Curl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point.

  • Swinging Arm Sit-ups

    Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Curl your upper body all the way up toward your knees. You may swing your arms to give yourself momentum to lift your body up. Slowly, lower yourself down, returning to your starting point.

Chin-ups
  • Chin-ups (+10pts)

    Grab the pull up bar with your palms facing towards you shoulder width apart. Hang on the bar and lift your feet from the ground. Pull up on the bar and lift your body until your chin meets the bar, then lower until your arms are fully extended to complete one rep.

  • Pike Press

    To perform a pike press, “pike” your back so that your hips are elevated and your legs are straight. Then, lower your head forward and down until your forehead touches the ground. Finally, push yourself back up into the starting position.

Evidencing

  • GPS Fitness Tracker

    Take screenshots of your activity for upload.

    Some trackers you could use are Strava, Garmin or Nike Run.

  • Video Recording

    Evidence your exercises with a video recording.

Scoring

Movement Variations

Movement

Points

Push-ups

+5

Kneeling Push-ups

0

Sit-ups

+5

Swinging Arm Sit-ups

0

Chin-ups

+5

Pike Press

0

The Fallen (Full)

Time

Points

30m 00s

45

31m 20s

44

32m 40s

43

34m 00s

42

35m 20s

41

36m 40s

40

38m 00s

39

39m 20s

38

40m 40s

37

42m 00s

36

43m 20s

35

44m 40s

34

46m 00s

33

47m 20s

32

48m 40s

31

50m 00s

30

51m 20s

29

52m 40s

28

54m 00s

27

55m 20s

26

56m 40s

25

58m 00s

24

59m 20s

23

1h 00m 40s

22

1h 02m 00s

21

1h 03m 20s

20

1h 04m 40s

19

1h 06m 00s

18

1h 07m 20s

17

1h 08m 40s

16

1h 10m 00s

15

1h 11m 20s

14

1h 12m 40s

13

1h 14m 00s

12

1h 15m 20s

11

1h 16m 40s

10

1h 18m 00s

9

1h 19m 20s

8

1h 20m 40s

7

1h 22m 00s

6

1h 23m 20s

5

1h 24m 40s

4

1h 26m 00s

3

1h 27m 20s

2

1h 30m 00s

1

The Fallen (Half)

Time

Points

15m 00s

22

17m 02s

21

19m 05s

20

21m 08s

19

23m 10s

18

25m 13s

17

27m 16s

16

29m 19s

15

31m 21s

14

33m 24s

13

35m 27s

12

37m 30s

11

39m 32s

10

41m 35s

9

43m 38s

8

45m 40s

7

47m 43s

6

49m 46s

5

51m 49s

4

53m 51s

3

55m 54s

2

1h 00m 00s

1

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