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Four Horsemen: Week 3 | Strength

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.

  • Plank
  • Wall Sit
  • Jelly Legs

Instructions

  • Hold a plank position on your forearms for as long as possible, max 5-minutes.

Requirements

  • 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

Evidencing

Evidence Format:

  • Video recording

    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.

    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

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

Instructions

  • 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.

Requirements

  • Legs bent at 90-degrees

    Knees must be bent at 90-degrees with your knees above your heels.

Evidencing

Evidence Format:

  • Video recording

    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.

    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

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

Instructions

  • 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

Requirements

  • 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.

Evidencing

Evidence Format:

  • Video recording

    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.

    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

1 Point awarded for every completed round.

Submitting

Before submitting, please make sure you have ready:

  • Challenge Entry Order Number

    Found on your Challenge Entry purchase confirmation email.

  • Weblink to Evidence

    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:

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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