Rangers: Week 1 | PTFT - Part 1 | Rokman®

Rangers: Week 1 | PTFT - Part 1

The first week's challenge is inspired by the US Ranger pre-training fitness tests, used to establish if the potential recruit has what it takes to hack it as an US soldier. Participants are required to walk or run the distance of 2 miles in as quick as time as possible, with points be awarded for faster the time, and perform as many sit-ups as possible in 2 minutes, with movement variations offered depending on your level of fitness.


Click the tabs below to view each brief.

  • 2 Miles
  • Sit-ups

Instructions

  • 2 Miles for Time

    Run 2 miles (3.22km) in as quick as time as possible. Walking is allowed, though participants are encouraged to push themselves as hard as they can. For reference, the pass time for a US Ranger is 15m 00s, with 12m 00s being the gold standard.

requirements

  • You must finish in roughly the same place in which you started

    As this is a timed challenge, to stop people just running down a hill to get the best time possible, you are required to end each run roughly in the same location in which you started. You can achieve this my either running out half way and then turning back on yourself, or, running a single looped route, or, multiple loops of a circuit.

  • Set treadmill to 2.5% gradient

    It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.

Recommendations

  • Plan your route before departure

    We recommend planning your route beforehand on a route planner ,such as Map My Run, to avoid any road crossings, keep the gradient to a minimum and to take the guess work out when conducting the challenge.

Evidencing

  • Fitness Tracker

    Eg: Strava, Garmin, Fitbit...

Scoring

Advanced

12m 00s

12m 28s

12m 56s

13m 24s

13m 52s

14m 20s

14m 48s

15m 16s

15m 44s

16m 12s

16m 40s

17m 08s

17m 36s

18m 04s

18m 32s

19m 00s

19m 28s

19m 56s

20m 24s

20m 52s

21m 20s

21m 48s

22m 16s

22m 44s

23m 12s

23m 40s

24m 08s

24m 36s

25m 04s

25m 32s

26m 00s

26m 28s

26m 56s

27m 24s

27m 52s

28m 20s

28m 48s

29m 16s

29m 44s

30m 12s

30m 40s

31m 08s

31m 36s

32m 04s

32m 32s

33m 00s

33m 28s

33m 56s

34m 24s

34m 52s

35m 20s

35m 48s

36m 16s

36m 44s

37m 12s

37m 40s

38m 08s

38m 36s

39m 04s

40m 00s

Points

60

59

58

57

56

55

54

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52

51

50

49

48

47

46

45

44

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40

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31

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28

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26

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20

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18

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15

14

13

12

11

10

9

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5

4

3

2

1

Instructions

  • Sit-ups in 2 minutes

    Perform as many sit-ups as possible in 2 minutes. For reference, the pass standard for US Rangers selection is 60 repetitions, with the gold standard being 109 repetitions. 

requirements

  • Feet must remain flat on the floor at all times.

    You may use someone or something to support and hold them down if you wish.

Movement Variations

Select which movement variation you would like to perform for the challenge.

Sit-ups

  • Fixed Arm Sit-ups (+10 Bonus Points)

    Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Your hands must remain in that position throughout. Curl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point.

  • Swinging Arm Sit-ups (+0 Bonus Points)

    Lie on your back. Bend your legs and place feet firmly on the ground. Cross your hands to opposite shoulders or place them behind your ears. Curl your upper body all the way up toward your knees. You may swing your arms to give yourself momentum to lift your body up. Slowly, lower yourself down, returning to your starting point.

Evidencing

  • Video Recording

Video 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.

Film 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

1 Point per completed repetition

Submitting

Before submitting, please make sure you have ready:

  • Challenge Entry Order Number

    Found on your Challenge Entry purchase confirmation email.

  • Evidence ready to submit

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 and make take the necessary precautions.

  • 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