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Frogman Corps: Week 1 | Selection

The Frogman series starts with two separate fitness tasks used to establish if the recruits are physically capable of progressing in selection. First off is the Cooper running test followed by the infamous fitness routine of the Frogman called the Bronze Circle.

  • Cooper Test
  • Bronze Circle

Instructions

  • Run 2.8km (1.74 miles) for time

    The series starts with a simple fitness task used to establish if the recruits are physically capable of progressing in selection. Frogman Corp recruits in selection would be expected to achieve 12 minutes or less.

Requirements

  • Start and finish in the same location

    As this is a time trial, to stop people just running down a hill to get the best time, you must start and finish your run in the same location. You can achieve this by running a single or multiple looped circuits or run out to half way and turn around to return to the start. Plan you run before you attempt to make sure you pick a suitable route.

  • 2.5% Treadmill gradient

    It is preferred that you attempt this challenge outside, however, if you are unable to do so and must use a treadmill, the gradient of the treadmill must be set at 2.5%.

Evidencing

Evidence Format:

  • Fitness Tracker Activity

    Eg: Strava, Garmin, Fitbit...

Scoring

Time

10m 30s

10m 55s

11m 20s

11m 45s

12m 10s

12m 35s

13m 00s

13m 25s

13m 50s

14m 15s

14m 40s

15m 05s

15m 30s

15m 55s

16m 20s

16m 45s

17m 10s

17m 35s

18m 00s

18m 25s

18m 50s

19m 15s

19m 40s

20m 05s

20m 30s

20m 55s

21m 20s

21m 45s

22m 10s

22m 35s

Points

30

29

28

27

26

25

24

23

22

21

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Instructions

  • Perform 3 Rounds for Time

    Perform 3 rounds of the circuit detailed below in as quickest time possible. Frogman Corp recruits on selection would be expected to perform this challenge in under 12 minutes.

    • 4 x Chin-ups*

    • 8 x Reverse Lunges - Left Leg

    • 12 x Crunches

    • 8 x Reverse Lunges - Right Leg

    • 10 x Push-ups**

    • 10 x Reaction Exercises

    • 12 x Back Extensions

    * Chin-ups may be replaced with Pike Push-Ups, however, you will not be eligible to receive chin-up bonus points.

    ** Push-ups may be replaced with Kneeling Push-Ups, however, you will not be eligible to receive Push-up bonus points.

Movement Requirements

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

Chest to floor 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.

Reaction Exercise

  • Lie on the floor face-down with your arms extended out in front of you

  • Push up with your hands, pull your legs in and into a sitting position

  • Lower your body backwards on to your back and extend your legs until your are lying down with your arms and legs extended

  • Bring your arms in and lift your body up back into the sitting position. Push on the floor with your hands, bringing your legs in, swinging them underneath you and extending out into the starting position

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

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 Points

Time

7m 30s

8m 20s

9m 10s

10m 00s

10m 50s

11m 40s

12m 30s

13m 20s

14m 10s

15m 00s

15m 50s

16m 40s

17m 30s

18m 20s

19m 10s

20m 00s

20m 50s

21m 40s

22m 30s

23m 20s

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Bonus Points

Push-up Variation

Push-ups

Kneeling Push-ups

Points

5

0

Chin-up Variation

Chin-ups

Pike Push-ups

Points

5

0

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:

    • Upload your evidence to our Team Rokman Facebook Group
    • Share a direct weblink to your fitness tracker activity
    • Share a link to download a screenshot of your evidence via a file-sharing website such as wetransfer.com

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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