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Frogman Corps: Week 1 | Selection

Selection

  • Cooper Running Test

    Evidence: Fitness Tracker

  • Bronze circle

    Evidence: Video evidence

  • Cooper
  • Bronze

Cooper Running Test

The series starts with a simple fitness task used to establish if the recruits are physically capable of progressing in selection. Max points awarded for 12 minutes.

  • Run 2.8km (1.74 miles) for time

  • You must 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

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 fitness tracker evidence

To keep it as fair as possible, we will only accept fitness tracker evidence for this challenge. It doesn't matter if you run a route that you know the distance of, you must run until your fitness tracker says you have achieved the set distance.

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.

Scoring

Time

12m 00s

12m 18s

12m 36s

12m 54s

13m 12s

13m 30s

13m 48s

14m 06s

14m 24s

14m 42s

15m 00s

15m 18s

15m 36s

15m 54s

16m 12s

16m 30s

16m 48s

17m 06s

17m 24s

17m 42s

18m 00s

18m 18s

18m 36s

18m 54s

19m 12s

19m 30s 

19m 48s

20m 06s

20m 24s

20m 42s

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

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

Bronze Circle

A famous fitness routine of the Frogman called the Bronze Circle. Perform 3 rounds of the circuit detailed below in as quickest time possible. Max points awarded for under 12 minutes.

  • You must perform each movement as instructed in the movement requirement section of the brief

3 x Rounds for time

  1. Chin-ups* x 4
  2. Reverse lunges - Left leg x 8
  3. Crunches x 12
  4. Reverse lunges - Right leg x 8
  5. Chest-to-floor push-ups (male) x 10 / kneeling push-ups (female) x 10
  6. Reaction exercise x 10
  7. Back extensions x 12

*If you are unable to perform chin-ups, you may replace this movement with pike push-ups, however, you will not be eligible to receive chin-up bonus 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. Video recording of attempt

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:

Scoring

Chin-up bonus points

For those who choose to perform chin-ups, you will be awarded 5 bonus points.


Time points

Time

12m 00s

12m 45s

13m 30s

14m 15s

15m 00s

15m 45s

16m 30s

17m 15s

18m 00s

18m 45s

19m 30s

20m 15s

21m 00s

21m 45s

22m 30s

23m 15s

24m 00s

24m 45s

25m 15s

26m 00s

26m 45s

27m 30s

28m 15s

29m 00s

29m 45s +

Points

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

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.

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. Males must lift their knees off the floor. Females may place their 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

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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