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Sickener: Week 3 | Venom EMOM

  • Brief

Instructions

  • Perform the below circuit every minute on the minute, starting with just 1 rep of each exercise. After each minute increase the number of reps to perform by 1. So, for minute one perform one rep of each, minute two perform two reps of each, minute three perform three reps of each and so on.


    - Push-up / Kneeling Push-up

    - Air Squat

    - Jump Squat

Requirements

  • You must complete each exercise to the movement standards listed below.

Movement Standards

Select an exercise variation to perform for the challenge depending upon your level of fitness.

Push-ups (+6 Bonus Points)

  • Starting in the top position of a push-up with your hands shoulder-width apart, lower your chest until it is fist-height from the floor, then push back up to complete one rep.

Kneeling Push-ups (+0 Bonus Points)

  • Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it is fist-height the floor, then push back up to complete one rep.

Air Squats

  • Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.

  • Push up and return to standing to complete one rep.

Squat-jumps

  • Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.

  • Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.

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.

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 Format:

  • 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?

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your purchase confirmation email

  • Weblink to Evidence

Acquiring a Weblink

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

  • 3 Points awarded for every successfully completed round.

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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