The Fallen: Week 1 | Selection | Rokman®

The Fallen: Week 1 | Selection

To ease you in gently, the first week's set of separate challenges are inspired by British Military pre-training selection tests. There tests are designed to see if you have the necessary fitness-levels to even begin military training. The challenges do not have to be performed one after each other, but can be completed separately at different times.

  • 2km
  • Push-ups
  • Sit-ups

Instructions

  • 2km for Time

    Cover a distance of 2km in as quick as time as possible. Walking is allowed, though the participants are encouraged to push themselves as hard as they can.

Requirements

  • Start and finish in the same location

    To ensure that participants don't just run down a big hill to get a good time/distance, you are required to finish the run in roughly the same spot in which you started. You can achieve this by either running a looped route or by running out halfway, turning around, and returning to your starting position.

  • Set treadmill gradient to 2.5%

    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%.

Evidencing

  • GPS Fitness Tracker

Scoring

For reference, the British Army have a pass standard of 11m 30s, whereas Paratroopers must achieve a time of 8m 15s.

Time

7m 30s

7m 40s

7m 50s

8m 00s

8m 10s

8m 20s

8m 30s

8m 40s

8m 50s

9m 00s

9m 10s

9m 20s

9m 30s

9m 40s

9m 50s

10m 00s

10m 10s

10m 20s

10m 30s

10m 40s

10m 50s

11m 00s

11m 10s

11m 20s

11m 30s

11m 40s

11m 50s

12m 00s

12m 10s

12m 20s

12m 30s

12m 40s

12m 50s

13m 00s

13m10s

13m 20s

13m 30s

13m 40s

13m 50s

14m 00s

14m 10s

14m 20s

14m 30s

14m 40s

14m 50s

15m 00s

15m 10s

15m 20s

15m 30s

15m 40s

15m 50s

16m 00s

16m 10s

16m 20s

16m 30s

16m 40s

16m 50s

17m 00s

17m 10s

17m 30s

Points

60

59

58

57

56

55

54

53

52

51

50

49

48

47

46

45
44

43

42
41
40
39
38
37

36

35
34
33
32
31
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

Instructions

  • Push-ups in 2 Minutes

    Perform as many push-ups as possible in 2 minutes. Participants can chose to perform either regular push-ups or kneeling push-ups.

Requirements

  • Hands shoulder-width apart

    Your hands must be placed directly under your shoulders. Not wider than or closer than but directly underneath.

  • Use rolled-up socks to measure rep range

    In order to gauge that you are lowering your chest enough to the floor, you must place a rolled-up pair of thick socks under your chest and make sure your chest meets the socks on every repetition.

  • Extend arms fully

    At the top of each repetition you must extend the arms fully to lockout.

  • Do not break form

    The challenge ends after the time or if you break form. If you break form by either your knees touching the floor or pushing back on to your feet and pushing your bum in the air the challenge will end and only the reps up until that point will be counted. You must keep a rigid like a plank throughout.

Movement Instructions

  • Regular 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

    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.

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

Repetition Points

Repetitions

1 Rep

Points

1

Movement variation points

Movement Variation

Regular Push-ups

Kneeling Push-ups

Points

10

0

Instructions

  • Sit-ups in 2 Minutes

    Perform as many sit-ups as possible in 2 minutes. 

Requirements

  • Feet must remain on the floor at all times

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

Movement Instructions

  • Fixed Hand 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 Arms Sit-ups

    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

Repetition Points

Repetitions

1 Rep

Points

1

Movement variation points

Movement Variation

Fixed Hand Sit-ups

Swinging Arm Sit-ups

Points

10

0

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.

  • 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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