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.
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.
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%.
Evidence Format:
Eg: Strava, Garmin, Fitbit...
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
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 (Alternative movement: Pike Press)
8 x Reverse Lunges - Left Leg
12 x Crunches
8 x Reverse Lunges - Right Leg
10 x Push-ups (Alternative movement: Kneeling Push-ups)
10 x Reaction Exercises (Alternative movement: Air Squats)
12 x Back Extensions
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
Evidence Format:
Requirements:
Recommendations:
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
Reaction Exercise
Reaction Exercise
Air Squats
Points
10
0
Before submitting, please make sure you have ready:
Found on your Challenge Entry 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 7-days after the end of the series. We will not accept submissions after this time.
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.