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The Fallen: Week 2 | The Fallen WOD

  • The Fallen WOD

Test your body and mind against Rokman's original Remembrance Day workout. Again, inspired by British Military selection, this workout is to be performed the week of Remembrance Day. 

  • Brief

Instructions

  • Tackle each exercise one after each other in the order above in as quick as time as possible.


    - 2.4km run

    - 60 Push-ups

    - 85 Sit-ups

    - 12 Pull-ups

    - 2.4km run


    Note: Alternative exercise variations are offered depending on your level of fitness and/or available equipment.

Movements

Select your movement variation depending on your level of fitness.

Push-ups

  • Fist-Height Push-ups (+10 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 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.

Pull-ups

  • Pull-ups (+10 Bonus Points)

    Grab the pull up bar with your palms facing towards you shoulder width apart. Hang on the bar and lift your feet from the ground. Pull up on the bar and lift your body until your chin meets the bar, then lower until your arms are fully extended to complete one rep.

  • Pike Press (+0 Bonus Points)

    To perform a pike press, “pike” your back so that your hips are elevated and your legs are straight. Then, lower your head forward and down until your forehead touches the ground. Finally, push yourself back up into the starting position.

Requirements

  • Watch the video at the top of the page in full to find out how to evidence the challenge

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:

  • Fitness tracker activity

    e.g. Strava, Garmin, Map My Run, etc...

  • Video recording (+5 Bonus Points)

    Video evidence is optional, however, you will earn 5 extra bonus points if submitted.

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

Time

25m 00s

26m 30s

28m 00s

29m 30s

31m 00s

32m 30s

34m 00s

35m 30s

37m 00s

38m 30s

40m 00s

41m 30s

43m 00s

44m 30s

46m 00s

47m 30s

49m 00s

50m 30s

52m 00s

53m 30s

55m 00s

56m 30s

58m 00s

59m 30s

1h 01m 00s

1h 02m 30s

1h 04m 00s

1h 05m 30s

1h 07m 00s

1h 08m 30s

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

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.

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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