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Spetsnaz: Week 2 | Iron Circuit

  • Iron circuit

    Evidence:

    • Video Recording
  • Brief

Description

As with many military training regimes, Spetsnaz training involves functional bodyweight training to improve strength and overall fitness. For this strength test, you must perform the set number of repetitions for each exercise back-to-back without a break to complete one circuit. The aim of the test is to perform as many completed circuits as possible within 10 minutes.

As many rounds as possible: 10 mins

  1. Push-ups x 15
  2. Sit-ups x 15
  3. Squat Thrusts x 15
  4. Burpees x 15 

  • Exercise movements must follow the requirements detailed in the Movement Requirement section below

Movement Requirements

Select a variation of each movement to perform depending on your level of fitness. The harder the movement, the more points earned.

Push-ups

Chest-to-floor Push-ups (+10 Bonus Points)

  • Starting in the top position of a push-up lower your chest until it meets the floor, then push back up to complete one rep.

Fist-height Push-ups (+5 Bonus Points)

  • Starting in the top position of a push-up 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.

Sit-ups

Fixed Hands (+10 Bonus Points)

  • Starting lying on your back, with your feet on the floor, knees bent.

  • Fold your arms across your chest or place you hands against your temples. Once in place, your arms must not move from their position.

  • Bend your hips and waits to raise your body off the ground until you meet your knees.

  • Lower your body back to the ground into the starting position to complete one rep.

Swinging Arms (+3 Bonus Points)

  • Starting lying on your back, with your feet on the floor, knees bent.

  • Bend your hips and waits to raise your body off the ground until you meet your knees. You may swing your arms to help you raise your body if you like.

  • Lower your body back to the ground into the starting position to complete one rep.

Pulling Legs (+0 Bonus Points)

  • Starting lying on your back, with your feet on the floor, knees bent.

  • Bend your hips and waits to raise your body off the ground until you meet your knees. You may pull on your thighs should you need help raising your body.

  • Lower your body back to the ground into the starting position to complete one rep.

Squat Thrusts

Double Footed jump (+10 Bonus Points)

  • Starting in a push-up position, jump both legs up and pull them into your chest.

  • Kick your legs back into the push-up position to complete one rep.

Alternate Squat Thrusts (+0 Bonus Points)

  • Starting in a push-up position, pull or step one leg in towards your chest, then kick or step it back returning to the push-position.

  • Perform the same movement again with the other leg to complete one rep.

Burpees

Push-up Burpee (+10 Bonus Points)

  • 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 (+5 Bonus Points)

  • 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 (+0 Bonus Points)

  • Start in a standing position, lower your body down until your hands touch the floor

  • Hop or step your legs back until your are in the top position of a push-up.

  • Hop or step your legs back in to your chest then stand up to complete one rep.

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:

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.

Scoring

Rounds

Per Completed Round

Points

4

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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