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 Strength-Endurance Challenge:

One single workout for time:

  1. Push-ups (Male) / Kneeling Push-ups (Female)
  2. Sit-ups
  3. Squats
  • Advanced: 400 reps of each exercise
  • Intermediate: 300 reps of each exercise
  • Moderate: 200 reps of each exercise
  • Novice: 100 reps of each exercise

The circuit may be performed in order or partitioned. The recommended strategy would be to partition the reps into rounds of 10s.

Challenge Description

Week Two is inspired by two-time heavyweight champion, Mike Tyson's brutal morning training routine. Consisting of 20-minutes of abs, 400 push-ups and 400 squats, it certainly not for the faint-hearted.

For the Underdog Series, you are required to complete the set amount of reps of each exercise specific to your entry in as quick as time as possible. This challenge may push your physical limits, however, it is mainly a test of mental endurance. Can you grind out the reps, no matter the time, in order to complete the challenge?

 

Leaderboard

 

Verification

Evidence:  📹 Video Evidence

    Challenge review, verification, scoring and award is only available to Challenge Pack purchasers. You may upgrade your entry by purchasing a challenge pack at any point. 

     

    Scoring

    Successfully Completing the Challenge

    Challenge Completion
    Advanced Intermediate Moderate Novice
     Points 40 30 20 10


    Finishing Time Bonus Points

    Finishing Time Advanced Intermediate Moderate Novice
    Under 10 mins - - - 20
    Under 15 mins - - - 18
    Under 20 mins - - 20 16
    Under 25 mins - - 18 14
    Under 30 mins - 20 16 12
    Under 35 mins - 18 14 10
    Under 40 mins 20 16 12 8
    Under 45 mins 18 14 10 6
    Under 50 mins 16 12 8 4
    Under 55 mins 14 10 6 2
    Under 60 mins 12 8 4 1
    Under 65 mins 10 6 2 -
    Under 70 mins 8 4 1 -
    Under 75 mins 6 2 - -
    Under 80 mins 4 1 - -
    Under 85 mins 2 - - -
    Under 90 mins 1 - - -

     

    Movement Standards

    Push-Ups (Male)

    Rokman Regular Push-Ups

    ✅ Hands slightly wider than shoulder-width apart.
     Keep body straight with knees away from the floor.
    ✅ Lower body to fist height from floor.
    ✅ Keep body rigid like a plank.
    ✅ Push up to complete the repetition.

     

    Kneeling Push-Ups (Female)

    kneeling push-ups

    ✅ Hands slighting wider than shoulder-width apart.
     Keep knees on the ground.
    ✅ Lower body to fist height from floor.
    ✅ Push up to complete the repetition.

     

    Sit-Ups

    ✅ Lie down with knees bent and hands on the temples of your head.
    ✅ Roll your body up until your elbows touch your knees.
    ✅ Lower your body to the floor until your shoulder blades touch the ground to complete the repetition.

    ❌ Do not swing your arms or pull on your legs. Your hands must remain touching your temples at all times.

     

    Squats

    Bodyweight squats

    ✅ Stand straight with feet slightly farther than shoulder-width apart.
    ✅ Bend at the knees and lower body towards the floor until your thighs are horizontal to the floor and your knees are bent at 90 degrees.
    ✅ Push up from the legs to return to the starting position to complete one rep.

    ❌ Hands must not touch your legs at any point

     

    Safety Guidelines

    This is a brutal endurance 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. 

    Challenge Health & Safety Guidelines

     





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    Week 1: Roadwork

    Running at Dawn Challenge
    Underdog - Week 3: Chicken Chasing
    Underdog - Week 3: Chicken Chasing

    5K Time Trial Challenge
    Underdog - Week 4: Going the Distance
    Underdog - Week 4: Going the Distance

    Manny Pacquaio-inspired Bodyweight Conditioning Challenge