Circuit for time
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. Tackle each exercise one after each other in the order above in as quick as time as possible.
Note: Alternative exercise variations are offered depending on your level of fitness and/or available equipment. See Movement Requirements section below.
Track the workout by GPS fitness tracker.
Once you start your timer, do not stop it until complete your final 2.4km run.
Record your exercises by video
You are require to record the exercise section of this challenge by video for evidence.
Submit your elapsed time
Fitness trackers can often automatically pause the time when standing still. This is why you are required to submit your elapsed time, not your moving time.
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%.
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.
Chin-ups
Chin-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.
Video requirements
Film Recommendations
Time
25m 00s
27m 10s
29m 20s
31m 30s
33m 40s
35m 50s
38m 00s
40m 10s
42m 20s
44m 30s
46m 40s
48m 50s
51m 00s
53m 10s
55m 20s
57m 30s
59m 40s
1h 01m 50s
1h 04m 00s
1h 06m 10s
1h 08m 20s
1h 10m 30s
1h 12m 40s
1h 14m 50s
1h 17m 00s
1h 19m 10s
1h 21m 20s
1h 23m 30s
1h 25m 40s
1h 30m 00s
Points
27
25
23
22
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
Before submitting, please make sure you have ready:
Found on your Challenge Entry purchase confirmation email.
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.
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.
If you have any questions or queries please do not hesitate to get in touch.