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Week 1 | Pre-Selection Tests

The first week is made up of four separate challenges. These challenges are inspired by the Delta Force pre-selection fitness tests, used to establish if the potential recruit has the base fitness to hack it as a special forces soldier.

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 the end of the month.

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.

  • 2-Mile Run
  • Push-ups
  • Sit-ups
  • Inverted

2-Mile Run

2-Mile Run for time

Evidence: Fitness Tracker

Conditions

  • Start and finish in the same location

    As this is a time trial, and to stop people just running down a hill to get the best time, you must start and finish your run in the same location. You can achieve this by running a looped circuit or running out half way and turning around to return to the start.

  • 2.5% Treadmill Gradient
    It is preferred that you attempt this challenge outside, however, if you are unable to do so and must use a treadmill, the gradient of the treadmill must be set at 2.5%.
  • No weight

    This is an unweighted 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.

Required evidence: Weblink to fitness tracker activity

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. Weblink to evidence
    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

For reference, the actual pass time for a Delta Force recruit to complete this challenge is 16:30 mins, however, a gold-standard time is considered to be 12:30 mins.

Time

Points

12:30 min

60

12:40 min

59

12:50 min

58

13:00 min

57

13:10 min

56

13:20 min

55

13:30 min

54

13:40 min

53

13:50 min

52

14:00 min

51

14:10 min

50

14:20 min

49

14:30 min

48

14:40 min

47

14:50 min

46

15:00 min

45

15:10 min

44

15:20 min

43

15:30 min

42

15:40 min

41

15:50 min

40

16:00 min

39

16:10 min

38

16:20 min

37

16:30 min

36

16:40 min

35

16:50 min

34

17:00 min

33

17:10 min

32

17:20 min

31

17:30 min

30

17:40 min

29

17:50 min

28

Time

Points

18:00 min

27

18:10 min

26

18:20 min

25

18:30 min

24

18:40 min

23

18:50 min

22

19:00 min

21

19:10 min

20

19:20 min

19

19:30 min

18

19:40 min

17

19:50 min

16

20:00 min

15

20:10 min

14

20:20 min

13

20:30 min

12

20:40 min

11

20:50 min

10

21:00 min

9

21:10 min

8

21:20 min

7

21:30 min

6

21:40 min

5

21:50 min

4

22:00 min

3

22:10 min

2

22:20 min+

1

Push-ups

As many reps as possible in 1-minute

Push-ups (Male) / Kneeling Push-ups (Female)

Evidence: Video recording

Conditions

  • 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 1-minute 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.

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: Video recording

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.

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. Weblink to evidence
    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

1 Point awarded for each rep completed

For reference, the actual pass score for a Delta Force recruit to complete this challenge is 32 push-ups in 1-minute. However, the gold-standard is considered to be 45 reps.

Movement Standards

Push-ups (male)

  1. Place a rolled-up pair of thick socks under your chest. This will be used to gauge whether you lower your chest to the floor enough.
  2. Hands shoulder-width apart.
  3. Keep body straight with knees away from the floor.
  4. Lower body until your chest meets the socks.
  5. Keep body rigid like a plank.
  6. Push up to complete the repetition

Kneeling push-ups (female)

  1. Place a rolled-up pair of thick socks under your chest. This will be used to gauge whether you lower your chest to the floor enough.
  2. Hands slighting wider than shoulder-width apart.
  3. Keep knees on the ground.
  4. Lower body until your chest meets the socks.
  5. Push up to complete the repetition.

Sit-ups

As many reps as possible in 1-minute

Evidence: Video recording

Conditions

  • Hands must remain touching your head at all times

  • Feet must remain on the floor at all times
    You may use someone or something to support and hold them down if you wish.
  • Elbows must touch the knees at the top of each rep
  • Back of head must touch the floor after each rep
  • Do not swing your arms for momentum

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: Video recording

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.

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. Weblink to evidence
    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

1 Point awarded for each rep completed

For reference, the actual pass score for a Delta Force recruit to complete this challenge is 37 sit-ups in 1-minute. However, the gold-standard is considered to be 50 reps.

Movement Standards

  1. Lie down with knees bent, your feet on the floor and hands on the temples of your head. 
  2. Roll your body up until your elbows touch your knees.
  3. Lower your body to the floor until the back of your head touches the ground to complete the repetition.

Inverted Crawl

36m inverted crawl for time

Evidence: Video Recording

Conditions

  • Perform 4 shuttles of a 9m long track
    Measure out a 9m long track and perform 4 inverted crawl shuttles, back and forth, to complete the challenge.

  • Touch end marker on each shuttle
    You do not need to cross the marker at each end of the shuttle. Instead, you only need to touch it with your hand or foot before turning around and crawling back.

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: Video recording

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.

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. Weblink to evidence
    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

For reference, the actual pass time for a Delta Force recruit to complete this challenge is 25 seconds. However, a gold-standard time is considered to be 19 seconds.

Time

Points

19 secs

60

20 secs

58

21 secs

56

22 secs

54

23 secs

52

24 secs

50

25 secs

48

26 secs

46

27 secs

44

28 secs

42

29 secs

40

30 secs

38

31 secs

36

32 secs

34

33 secs

32

Time

Points

34 secs

30

35 secs

28

36 secs

26

37 secs

24

38 secs

22

39 secs

20

40 secs

18

41 secs

16

42 secs

14

43 secs

12

44 secs

10

45 secs

8

46 secs

6

47 secs

4

48 secs+

2

Help & Support

If you have any questions or queries please do not hesitate to get in touch.


info@rokman.co.uk