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Strength week consists of two basic strength tests and a brutal leg workout. The Plank Test and Wall Sit Test aims to measure the strength in your core and quad muscles, while Jelly Legs is a brutal progressive every minute on the minute challenge consisting of air squats and squat jumps. These test are sure to get the lactic acid bubbling, testing the strength of your body and mind.
Hold a plank position on your forearms for as long as possible, max 5-minutes.
Hold rigid plank position
You must position yourself on your forearms and toes, keeping your body rigid and straight like a plank
Hold position until failure or you reach 5 minutes.
Bending of back or lowering of hips ends the test
If you are unable to hold your back straight and your hips are lowered your test will end
Legs touching the floor ends the test
If your knees touch the floor your test will end
Evidence Format:
Requirements:
Recommendations:
Time
5m 00s
4m 45s
4m 30s
4m 15s
4m 00s
3m 45s
3m 30s
3m 15s
2m 00s
2m 45s
2m 30s
2m 15s
2m 00s
1m 45s
1m 30s
1m 15s
1m 00s
45s
30s
15s
Points
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
A simple lower-body strength endurance test, requiring you to sit against a wall, feet hip-width apart and your knees bent at 90-degrees as if you're sitting on a chair. Hold this position for as long as possible. Hands may be placed on your knees or folded across your chest.
Legs bent at 90-degrees
Knees must be bent at 90-degrees with your knees above your heels.
Evidence Format:
Requirements:
Recommendations:
Time
5m 00s
4m 45s
4m 30s
4m 15s
4m 00s
3m 45s
3m 30s
3m 15s
2m 00s
2m 45s
2m 30s
2m 15s
2m 00s
1m 45s
1m 30s
1m 15s
1m 00s
45s
30s
15s
Points
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
Start your timer. In the first minute, you complete one repetition of each exercise. In the second minute, you do two. Third minute, three… until you cannot complete the required number of reps per exercise in the minute. When you have met your highest potential, the workout is over.
Calf Raises
Air Squats
Squat Jumps
Calf Raises
Start standing straight. Then push yourself up on to your toes as high as you can, then lower yourself back down to complete one repetition. You may uses something to maintain your balance but you must not pull on the object to aid your rep.
Air Squats
Stand with feet shoulder-width apart, toes pointed slightly outward. Squat back as if you were about to sit in a chair. Keep your weight in your heels so you don’t lean forward. Your hips should move down and back. Make sure you keep heels flat on the floor the whole time. Hips will descend until your legs are bent at a 90-degree angle. Push through heels to return to a standing position to complete one rep.
Squat Jumps
Performed the same as an air squat, however, when at the lowest point of the rep, explode upwards, jumping in the air with your feet leaving the ground. Land softly back on the ground to complete 1 rep.
Evidence Format:
Requirements:
Recommendations:
1 Point awarded for every completed round.
Before submitting, please make sure you have ready:
Found on your Challenge Entry purchase confirmation email.
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. There are a number of ways to get a weblink to your evidence, you can either:
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.
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.
If you have any questions or queries please do not hesitate to get in touch.