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Relentless: Week 3 | No Remorse

  • Brief

Instructions

  • Daily Burpee Challenge

    Perform the number burpees in relation to your level of entry for as many days as possible within 7 days from starting. Full points for achieving the full 7-days.

    Advanced: 120

    Intermediate: 90

    Moderate: 60

    Novice: 30

    You may choose from 4 burpee variations detailed below in which to perform. The harder the burpee, the more bonus points awarded.

Requirements

  • Submit each individual workout separately

    You must submit each individual workout to the submission form separately.

  • You must follow the movement requirements below.

  • Once you have selected your burpee variation, you must stick to that variation for the whole challenge

movement Requirements

Push-up Jumping Burpee

  • Start in a standing position, lower your body down into thebottom position of a push-up and your chest meets the floor.

  • Push up from the floor until you are in the top position of a push-up.

  • Hop and tuck you legs in until you are in the bottom position of a squat.

  • Explode up with your legs jumping about 3-inches from the ground and clap your hands above your head.

  • Land softly back into the standing position to complete one rep.

Standing push-up Burpee

  • Start in a standing position, lower your body down into the bottom position of a push-up and your chest meets the floor.

  • Push up from the floor until you are in the top position of a push-up.

  • Hop and tuck you legs in until you are in the bottom position of a squat.

  • Push up with your legs back into a standing position to complete one rep.

Standing Burpee

  • Start in a standing position, lower your body down into the top position of a push-up.

  • Hop and tuck your legs in until you are in the bottom position of a squat.

  • Push up with your legs back into a standing position to complete one rep.

Controlled Standing Burpee 

  • Start in a standing position, lower your body down into the top position of a push-up.

  • Bring one leg in at a time until you are in the bottom position of a squat.

  • Push up with your legs back into a standing position to complete one rep.

Evidencing

  • Video Recording

    Eg: Strava, Garmin, Fitbit...

    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

Completion Points

Entry-Level

Advanced

Intermediate

Moderate

Novice

Points Per Day

5

4

3

2

Bonus points

Burpee Variation

Push-up Burpee

Standing Push-up

Standing Burpee

Controlled Burpee

Points

4

3

2

1

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:

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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