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Week 3 | Strength

Strength

3 Tests of Strength

Evidence: Video Recording

  1. Squat Test
  2. 3 Minute/1 Push-up Challenge
  3. Plank Test

  • Squat
  • Push-up
  • Plank

Squat Test

Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips or out in front of you. Squat down and lightly touch the chair before standing back up. Repeat until  fatigue or you reach 200 repetitions.

  • You must use a chair to measure squat distance. 

    A good sized chair is one that makes your knees at right angles when you are sitting. Your legs must lock out at the top of the repetition. Your backside must touch the chair at the bottom of the repetition.

  • You must keep a rhythm of 1 rep every 1 second. 

    Any pauses or breaks from this rhythm will end the challenge

  • Repeat until failure or your reach 200 repetitions.

  • Touching your legs with your hands will end the test.

Scoring

10 Repetitions = 1 Point

Max Score: 200 Reps | 20 Points

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence:

  1. Weblink to video evidence

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.

3 Minute, 1 Push-up Test 

Hold the push-up for one minute at the top, bottom and middle before extending the arms to complete the rep. The test ends when either you are no longer able to hold the position and your hips drop or your legs touch the floor. You score is based on the time you were able to achieve.

Scoring

12 Seconds = 1 Point

5 Bonus points awarded for completing the test in its entirety.

Max score = 20 points


Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence:

  1. Weblink to video evidence

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.

Plank Test

Hold an elevated plank position 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 your 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

Scoring

15 Seconds = 1 Point

Max score = 5 minutes | 20 Points

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence:

  1. Weblink to video evidence

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.

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. 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 the end of the month.

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.

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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