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Fortitude: Week 1 | Discomfort

  • Hang Bar
  • Beep Test

Instructions

  • Hang Bar Challenge

    The hang-bar challenge tests your upper-body strength and endurance, in particular hand-grip strength. To conduct the test, simply hang from an overhead bar with your arms straight and palms facing away from your body for as long as possible.

Requirements

  • Arms must remain straight and hands facing away from your body

  • Your feet must not touch the floor

Evidencing

  • Video Recording of attempt

Video Evidence Format:

  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.

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

Time

3m 00s

2m 54s

2m 48s

2m 42s

2m 36s

2m 30s

2m 24s

2m 18s

2m 12s

2m 06s

2m 00s

1m 54s

1m 48s

1m 42s

1m 36s

1m 30s

1m 24s

1m 18s

1m 12s

1m 06s

1m 00s

0m 54s

0m 48s

0m 42s

0m 36s

0m 30s

0m 24s

0m 18s

0m 12s

0m 06s

0m 03s

Points

60

58

56

54

52

50

48

46

44

42

40

38

36

34

32

30

28
26
24
22
20

18

16

14

12

10

8

6

4

2

1

Instructions

  • Standard Beep Test

    Measure and mark out a 20m track. Run continuously between the markets in time to recorded beeps until failure.

    Start by standing behind one of the markers facing the second marker and begin running when instructed by the audio recording. The speed at the start is quite slow. 

    Continue running between the two lines, turning when signaled by the recorded beeps. 

    After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). 

Equipment

  • Flat, non-slip surface

  • Marking cones or alternative

  • Tape measure

  • Beep test audio (download)

  • Audio player

Requirements

  • Wait for the beep until running to your next point

    If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. 

  • 2 Warnings and out!

    The subject is given a warning the first time they fail to reach the line in time or start before the beep, and eliminated after the second warning.

Evidencing

  • Video Recording of attempt
  • Photograph of track measured at 20 meters

Video Evidence Format:

  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.

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

Level

21

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Points

60

57

54

51

48

45

42

39

36

33

30

27

24
21
18

15

12
9
6
3
2

Submitting

Before submitting, please make sure you have ready:

  • Challenge Entry Order Number

    Found on your Challenge Entry purchase confirmation email.

  • Evidence ready to submit

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 7-days after the end of the series. We will not accept submissions after this time.

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

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