Complete each challenge within series to earn your finishers pip.
Objective
Complete 3 rounds of the circuit below, in order, in as quick as time as possible.
For some of the movements, an easier alternative is provided, depending on your level of fitness.
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Movement
Reps
1
Chin-ups (+10)
Alt: Pike Press (+0)
8
2
Reverse Lunge (Left)
8
3
Cunches
12
4
Reverse Lunge (Right)
8
5
Push-ups (+10)
Alt: Kneeling Push-ups (+0)
10
6
Jumping Push-up Burpees (+10)
Alt-1: Burpees (+5)
Alt-2: Controlled Standing Burpees (+0)
10
7
Back Extensions
12
The series starts with a fitness circuit used to establish your physically capability. The famous fitness routine called the Bronze Circle. Complete 3 rounds of the circuit in as quick as time as possible. Alternative movements are offered for some of the movements, depending on your level of fitness.
Requirements:
Recommendations:
Time
Points
Top
00:07:00
+70
Bottom
00:25:00
+1
Points
Chin-ups
+10
Pike Press
+0
Push-ups
+10
Kneeling Push-ups
+0
Jumping Push-up Burpee
+10
Jumping Burpee
+5
Controlled Standing Burpee
+0
Chin-ups
Grasp a pull-up bar with an underhand grip
Palms must be facing towards you and hands shoulder-width apart. Straighten your arms taking the weight of your body and hang from the bar.
Pull your chin above the bar
Keeping your body stable and core engaged, pull your body up until your chin peaks over the bar.
Lower until arms are fully extended
Lower yourself down until your arms are fully extended and you are hanging from the bar once again to complete the rep.
You may take rest-breaks inbetween reps
You must not jump into the pull-up
You must start each pull-up from a dead-hang, using your upper-body strength to pull yourself up
Pike Push-ups (chin-up replacement)
Assume a push-up position
Your arms should be straight and your hands shoulder-width apart.
Lift your hips so that your body forms an upside down V shape
Your legs and arms should stay as straight as possible.
Bend your elbows and lower your upper body until the top of your head nearly touches the floor
Pause, then push yourself back up until your arms are straight to complete the rep
Reverse Lunges
Step leg backwards lowering knee until it touches the ground
Stand upright with your hands at your hips. Take a large step backwards with the relevant leg. Lower your hips so that your front leg becomes parallel to the floor and your back leg's knee touches the floor. Push back up and return to standing position to complete one rep.
You must not touch your legs with your hands
Lower yourself down until your arms are fully extended and you are hanging from the bar once again to complete the rep.
Crunches
Lie down your back
Plant your feet on the floor, hip-width apart. Bend your knees and place your hands across your chest.
Roll your upper body up until your shoulder blades leave the floor
Lower back down to the starting position to complete one rep
Push-ups
Hands shoulder-width apart
Your hands must be placed directly under your shoulders. Not wider than or closer than, but directly underneath.
Legs locked out, knees off the floor
Lower your body until your chest touches the floor
Extend the arms fully
At the top of each repetition you must extend the arms fully to lockout.
Kneeling Push-ups (Push-up Replacement)
Hands shoulder-width apart
Your hands must be placed directly under your shoulders. Not wider than or closer than, but directly underneath.
Legs bents with knees on the floor
Lower your body until your chest touches the floor
Extend the arms fully
At the top of each repetition you must extend the arms fully to lockout.
Jumping Push-up Burpees
Start standing, drop into a squat, and plant your hands.
Jump feet back into a plank.
Perform a push-up (chest hits the floor, no half-rep cheating).
Explode feet back to squat position.
Jump up with hands overhead like you’re celebrating pain.
Jumping Burpee (no push-up)
Start standing, drop into a squat, and plant your hands.
Jump feet back into a plank.
Explode feet back to squat position.
Jump up with hands overhead like you’re celebrating pain.
Controlled standing burpee
From standing, squat down and place hands on floor.
Step (not jump) feet back into a plank.
Step feet back to squat position.
Stand tall.
Back extensions
Lie on your stomach, legs straight out behind you and with your hands on your temples
Lift your upper back, pressing your hips into the mat
Lower to the starting position to complete one rep
Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.
Found on your latest membership purchase confirmation email.
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 series deadline detailed at the top of the page.
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. info@rokman.co.uk