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The Fallen: Week 1 | Selection

  • 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.

  • 2km run for time

  • As many push-ups as possible in 2-minutes

  • As many sit-ups in 2-minutes

  • 2km
  • Push
  • Sit

Instructions

  • Run 2km in as quick as time as possible. Walking is allowed, though the participants must be 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

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...

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:

  • Upload your evidence to our Team Rokman Facebook Group
  • Share the direct weblink to your fitness tracker activity
  • Share a link to a screenshot of your activity via a file-sharing website such as wetransfer.com

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

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 50s

8m 10s

8m 30s

8m 50s

9m 10s

9m 30s

9m 50s

10m 10s

10m 30s

10m 50s

11m 10s

11m 30s

11m 50s

12m 10s

12m 30s

12m 50s

13m 10s

13m 30s

13m 50s

14m 10s

14m 30s

14m 50s

15m 10s

15m 30s

15m 50s

16m 10s

16m 30s

16m 50s

17m 10s

17m 30s

Points

60

58

56

54

52

50

48

46

44

42

40

38

36

34

32

30

28
26
24
22
20

18

16

14

12

10

8

6

4

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.

Instructions

  • 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 the 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.

Movements

Fist-height Push-up (+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 fist-height Push-up (+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.

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:

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?

Scoring

For reference, the Royal Navy have passing score of 20, while Royal Marines must achieve 60.

1 Rep = 1 Point

Fist-Height Push-ups (+10 Bonus Points)

Fish-Height Kneeling Push-ups (+0 Bonus Points)

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

Instructions

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

Requirements

  • Feet to remain on the floor at all times
    You may use someone or something to support and hold them down if you wish.

Movements

Fixed Hands 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 throughoutCurl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point.

Swinging Arms 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.

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:

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?

Scoring

For reference, the Royal Navy have passing score of 30, while Royal Marines must achieve 85.

1 Rep = 1 Point

Fixed-Hands Sit-ups (+10 Bonus Points)

Swinging Arms Sit-Ups (+0 Bonus Points)

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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