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šŸ¦µšŸ» Walking LungesĀ  Ā šŸ” 1/2-Mile Ā ā±ļø ASAP


Perform walking bodyweight lunges for the distance of half a mile. This challenge is literallyĀ the stuff nightmares are made of.

Walking lunges are a great way to develop unilateral leg function, strength, increase leg hypertrophy, and bridge the gap between strength training in the gym and real-world movement and function.

Much like the 1,000 Squat Sickener, you will hit many walls during this challenge. The real challenge lies in being able to push through the pain and grind out the lunges until the bitter end.

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Leaderboard

Submit evidenceĀ of your attempt to feature onĀ theĀ leaderboard and unlock access to the limited Rokman Challenge T-Shirt.

Evidence required:Ā 
šŸ“ Fitness Tracker Ā + Ā šŸ“¹ Video Recording

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Standards

Standard Time
Elite 25 minutes
Good 30 minutes
Minimum 35 minutes

Requirements

  1. Mark out and perform the challenge on an 8-meter long track. We recommend picking a surface that is fairly soft, like grass, to ease the impact on your knees.
  2. Your whole body cross each end marker upon each repetition.
  3. On each lunge, the lowered knee must touch the floor.
  4. Your handsĀ must not touch your legs at any time during this challenge.
  5. Record the distance on your fitness tracker (e.g. Strava, Fitbit).
  6. For leaderboard validation, also record your performanceĀ on video.

InstructionsĀ 

Rokman lunges

  1. Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your body or on your hips.
  2. Step forward with your right leg, putting the weight into your heel.
  3. Bend the right knee, lowering down so that itā€™s parallel to the floor in a lunge position. Pause for a beat.
  4. Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
  5. Repeat this movement, ā€œwalkingā€ forward as you lunge, alternating legs

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Disclaimer

You should consult a physician before you begin any strenuous exercise, such as the one described here, 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 portion of this training, stop immediately and seek medical evaluation. Rokman disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide.