Four Horsemen Challenge Series | April 2020

1st - 28th April | Free Entry

  • Week 1: Power

    100m | 200m | 400m

  • Week 2: Speed

    1.5 miles | 5km run

  • Week 3: Strength

    Squat Test | Push-up Test | Plank Test

  • Week 4: Speed

    Long-distance run for time

  • Week 1: Power

    100m | 200m | 400m

  • Week 2: Speed

    1.5 miles | 5km run

  • Week 3: Strength

    Squat Test | Push-up Test | Plank Test

  • Week 4: Speed

    Long-distance run for time

APRIL | Test Yourself Against the 4 Facets of Fitness

Starting in:


Rokman Reviews

The Ultimate tests of Physical & Psychological Resilience

With no race-day crowds to cheer you on, our online challenges are designed to provide the ultimate opportunity to test and build your mental fortitude so that you achieve a higher state of performance and mental wellbeing.

  • 4 Weeks of varied Challenges to put you outside of your comfort zone

  • more exciting than the regular  distance accumulator challenges

  • Stay Focussed on your fitness goals

  • Forge Unbreakable Resilience

  • Improve performance & wellbeing


  • Sign up

    Sign up to the challenge. It takes less time than it does to do one burpee.

  • Get Weekly Video Briefs

    On the first of the month, receive your first of four weekly video briefs straight to your inbox.

  • Evidence your Attempts

    Evidence your challenge attempts with either your fitness tracker or video recording, depending on the brief.

  • Submit for Manual Review*

    Upload your evidence to our submission form for manual review, verification and scoring.

  • Feature on Leaderboard*

    An 'opt-in' series leaderboard is kept for a bit of competitive fun. 

*Feature available with Challenge Pack purchase

Join Team Rokman

Online Community of support

Join our online community comprising of people of all ages and abilities, united by a desire to push their physical limits, toughen their minds and overcome the most intimidating challenges possible. Our online network provides an excellent system of support and inspiration to help you seize the day and smash your goals.

Get the full experience

Upgrade your free Entry

Rokman Challenge Series are completely free to enter and take part. However, to get the full challenge series experience you may upgrade your entry at any time by purchasing a Rokman Challenge Pack. Benefits include:

  • Portion of proceeds donated to charitable causes

  • Exclusive challenge series Finishers Pip and certificate

  • 50% Off Rokman training t-shirt

  • Access to 'opt-in' series leaderboard

  • Manual review and scoring of challenge attempt evidence

Weekly Challenges:

Receive full challenge instruction via email


Power | Anaerobic fitness

  1. 100m for time
  2. 200m for time
  3. 400m for time

Speed and explosive power are important components of success in many aspects of running, fitness and life. The aim of all the speed tests above is to cover the set distance in the quickest possible time.


Speed | Aerobic Fitness

  1. 1.5-miles for time
  2. 5k for time

These runs test the individual's aerobic capacity and the ability of the heart and lungs to provide the body with oxygen for exercise. This is important in running, fitness and sport as it tests the individual's cardiovascular system's ability to continuously provide the muscle with adequate levels of oxygen to perform.



  1. Squat Test
    Perform as many continuous bodyweight squats until you fatigue.
  2. 3-Minute 1-Push-up Challenge
    Hold the push-up for one minute at the top, middle and bottom before extending the arms to complete the rep.
  3. Plank Test
    Hold an elevated plank position for as long as possible.

Week 4


Long distance run for time

Advanced: 13.1 miles

Intermediate: 11 miles

Moderate: 8.5 miles

Novice: 6.2 miles

Long-distance running, or endurance running, is a form of continuous running over long distances. Physiologically, it is largely aerobic in nature and requires stamina as well as mental strength.

Commit to the challenge

Frequently Asked Questions

Do I need to be mega fit?

No. Rokman challenge series offer a variety of different levels of entry to suit all fitness levels, from novice all the way up to advanced.

How does it work?

How does it work?

How long do we have to complete each challenge?

We recommend that you complete each challenge within 7-days from the date of issue. However, we understand that life can often get in the way, so that’s why accept submissions up until 7-days after the end of the series.

What is someone cheats?

We do our very best to weed out any cheating by asking people to evidence their challenge attempts. However, due to the nature of this being an online challenge series, it’s not 100% fool proof.We have to take everyone’s submissions at face-value. If we can confidently identify people either cheating or doing the challenge incorrectly, we will notify the competitor privately via email.At the end of the day, the leaderboard is just a bit of competitive fun. These challenges are personal tests of resilience. If people decide to cheat, they’re only cheating themselves. If you concentrate on yourself and give your best honest performance then you can hold your head high at the end of the day.

Do you offer refunds?

Unfortunately, we unable to offer refunds on challenge series entry, however, we do offer transfers. If you’re unable to take part in this challenge series, let us know and we can transfer you on to an alternative series.

Can I use a treadmill?

All running challenges are designed to undertaken outside, however, if you are unable to go outside we will accept treadmill entries. If participating on a treadmill, the treadmill must be set at a 2.5 degree angle.

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