Four Horsemen: Week 3 | Strength

Four Horsemen: Week 3 | Strength

  • Brief

Instructions

Strength week consists of three separate strength tests that you can perform throughout the week. Perform each exercise as many times as possible, with no pauses or breaks, until failure. These test are sure to get the lactic acid bubbling, testing the strength of your body and mind.

  • Push-ups

    Alternative Movement: Kneeling Push-ups

    Depending on your level of fitness, you can choose to perform regular should-width push-ups or kneeling push-ups. With each repetition, you must lower your chest to fist-height from the floor. This is to be measured by using a rolled up thick pair of socks placed under the chest, with your chest touching the socks with each rep.

    Movement Requirements

    • No pauses or breaks

      You are required to perform repetitions set movements with a consistent cadence until failure without pausing or taking breaks. Should you pause, break form, take a break, or fail in a repetition, the challenge stops and your rep count until that point in recorded.

    • Use a pair of rolled up socks to measure push-up distance

      You are required to perform repetitions set movements with a consistent cadence until failure without pausing or taking breaks. Should you pause, take a break, or fail in a repetition, the challenge stops and your rep count until that point in recorded.

  • Jumping Split Squats

    To do Split Squat Jumps, step one foot back and sink into a deep lunge, bending both knees as if you’re going to half kneel down on the ground. Make sure your front heel is down as you lunge back. Then explode up and jump up out of the lunge to switch and land in a lunge on the other side.

    Movement Requirements

    • No pauses or breaks

      You are required to perform repetitions set movements with a consistent cadence until failure without pausing or taking breaks. Should you pause, take a break, or fail in a repetition, the challenge stops and your rep count until that point in recorded.

    • Knee must touch the floor

      When lowering your trailing leg to the ground, the knee must just touch the floor in order to count as a full repetition.

    • Your hands must not touch your legs

      Should you use your hands to push-up from the lunges on your legs, the challenge will end and your score recorded.

  • Pull-ups

    Alternative Movement: Pike Press

    Perform long-arm pull-ups with palms facing away from you until failure. Should you not have the necessary equipment or fitness-level to perform pull-ups, you may perform Pike Press instead. 


    To performa Pike Press, get into a press-up position with your hands wider than shoulder width apart. Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape. Bend at your elbows to lower your head towards the floor. Then push back explosively to the start position.

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?

Scoring

Movement Points

Movement

Push-ups

Kneeling Push-ups

Jumping Split Squats

Pull-ups

Pike Press

Starting Points

+20

0

0

+30

0

Repetition Points

Per Rep

Pull-up

Push-up

Split Squat

Points

+2

+1

+1

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 and make take the necessary precautions.

  • 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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