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1st - 28th May | Free entry

  • Week 1: Selection

    Cooper Running Test (2.8km) | Bronze Circle Strength Circuit

  • Week 2: Boat Carry

    Weighted 5km Hike

  • Week 3: Endurance

    Long-distance run for time

  • Week 4: Frog March

    10kg weekly distance accumulation challenge

Starting in


Rokman Reviews

The Ultimate test of Physical & Psychological Resilience

MAY | Inspired by Danish Special Forces Selection

Please note that this challenge series is in no way associated with any military organisation. The challenges therein are not meant to provide an authentic military experience, they have merely taken inspiration from selection tests documented online in honour of armed forces.

The struggle is real

There's nothing virtual about our virtual challenges

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 push you outside of your comfort zone

    Much more challenging that regular distance accumulator challenges

  • Enables you to Stay Focussed & motivated 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 Challenge 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 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. 

  • Receive finishers pip & certificate*

*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.

Upgrade your free entry

Rokman Challenge Packs

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:

  • £1 of all pack purchased donated to Royal British Legion

  • Exclusive challenge series Finishers Pip and certificate

  • 40% 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

WEEK 1 (A)

Cooper Running Test

2.8km run for time

The series starts with a simple fitness task used to establish if the recruits are physically capable of progressing in selection. Max points awarded for 12 minutes.

WEEK 1 (B)

Bronze Circle

3 x Rounds for time

4 x Chin-ups*

8 x Reverse lunges - left leg

12 x Crunches

8 x Reverse lunges - right leg

10 x Push-ups: regular (male) / kneeling (female)

10 x Reaction exercises

12 x Back extensions

A famous fitness routine of the Frogman called the Bronze Circle. Full details of each movement will be given in the brief. Max points awarded for under 12 minutes.

*If you are unable to perform chin-ups, you may replace this movement with pike push-ups, however, you will not be eligible to receive chin-up bonus points.


Boat Carry

5km weighted march carried on shoulder(s)

Advanced: 20kg

Intermediate: 15kg

Moderate: 10kg

Novice: 5kg

The Frogmen would regularly march as a unit with their boats on their shoulders. This challenge is to simulate the boat carry, requiring the participant to march 5km carrying a weight on their shoulders.

Week 3


Long distance run for time

Advanced: 15km (9.3 miles)

Intermediate: 13km (8 miles)

Moderate: 11km (6.8 miles)

Novice: 9km (5.6 miles)

Endurance is a key attribute for a special forces soldier. This challenge is inspired by one of the long-distance marches from selection that tests the endurance of the participant. Bonus points will be awarded for time achieved.

Week 4

Frog March

10kg Weekly distance accumulation challenge

Advanced: 70km | 43.5 miles

Intermediate: 50km | 31 miles

Moderate: 30km | 18.6 miles

Novice: 10 km | 6.2 miles

Inspired by the final 70km endurance march of selection, participants are required to run or walk with 10kg weighted vest or backpack and accumulate the set distance to their level of entry within the week.

Commit to the challenge

Frogman Corp Virtual Running Challenge Series | May | Danish Special Forces-Inspired

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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