Test & Build Your Physical & Psychological Resilience

Take part in the most relentless online challenge series of your life. With no boundaries of time, each challenge has been designed to push you to your limits to discover your physical and mental breaking point.

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HOW IT WORKS

How it works is really simple

  • 1. Create Free Account

    Prior to the start date, create a free Rokman account. It takes less time than it does to do five burpees.

  • 2. Track Your Attempts

    Track your runs with your go-to fitness tracker (e.g. Strava, Garmin) and film any required strength workouts with your camera.

  • 3. Submit Your Evidence

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

Why Take Part?

  • Test and build your physical and mental resilience.

  • Runs perfectly alongside your current training, helping to fuel your motivational fires, keeping you focussed on your fitness goals.

  • Join the Team Rokman community and become part of the growing movement.

Week 1: Death by Burpees

By-The-Minute Burpee Interval Challenge

Point Scoring Targets:
Advanced - 12 Rounds
Intermediate - 10 Rounds
Moderate - 8 Rounds
Novice - 6 Rounds

In the first minute, you complete one burpee. In the second minute, you do two. Third minute, three… until you cannot complete the required burpee amount in a minute. To be counted, the burpee must touch your chest to the ground, and the leap in the air must clear at least 3 inches. When you have met your highest potential, the workout is over.

Completion points are awarded only once the participant achieves the relevant target to their level of entry. Bonus points are then awarded for every round completed over their target.

Week 2: Pressure Cooker Kilometer

Progressive Km Endurance Run

Starting Target Time: 7min 30secs / Km
The target time for each km that follows reduces by 30 seconds each time until you fail to complete the distance in the targeted time.

Point Scoring Targets:
Advanced - 5 Rounds
Intermediate - 4 Rounds
Moderate - 3 Rounds
Novice - 2 Rounds

You've heard of the Beep Test? Well, this is like the Beep Test on a bad day. A really bad day. The test requires participants to run km split times for as long as possible starting with the time limit above. However, after each km, the time limit per km is lessened by 30 seconds. The test continues until the runner fails to run the km at the required time.

Completion points are awarded only once the participant achieves the relevant target to their level of entry. Bonus points are then awarded for every round completed over their target.

Week 3: Venom EMOM

By-The-Minute Circuit Challenge

Circuit: Push-ups | Squats | Jump Squats

Point Scoring Targets:
Advanced - 12 Rounds
Intermediate - 10 Rounds
Moderate - 8 Rounds
Novice - 6 Rounds

Perform the above circuit every minute on the minute. Starting with just 1 rep of each exercise, after each minute increase the number of reps to perform by 1. So, for minute one perform one rep of each, minute two perform two reps of each, minute three perform three reps of each and so on.

Completion points are awarded only once the participant achieves the relevant target to their level of entry. Bonus points are then awarded for every round completed over their target.

Week 4: Pressure Cooker Mile

Progressive Mile Endurance Run

Starting Target Time: 12min 00secs / Mile
The target time for each mile that follows reduces by 1-minute each time until you fail to complete the distance in the targeted time.

Point Scoring Targets:
Advanced - 5 Rounds
Intermediate - 4 Rounds
Moderate - 3 Rounds
Novice - 2 Rounds

Like the Pressure Cooker KM Challenge, this test requires participants to run mile split times for as long as possible starting with the time limit above. However, after each mile, the time limit per mile is lessened by 1-minute. The test continues until the runner fails to run the mile split at the required time.

Completion points are awarded only once the participant achieves the relevant target to their level of entry. Bonus points are then awarded for every round completed over their target.

Bonus Challenge: Cold Pressor Test

Pain Tolerance Test

This optional challenge is not scored and is just for a bit of fun. The cold pressor test is a pain tolerance test performed by immersing the hand into an ice water container for as long as possible. Once the pain is unbearable, the participant removes their hand. How long will you be able to bare the pain?

Upgrade Your Free Entry

Get the Full Challenge Series Experience

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:

➡️ Manual review, validation and scoring of your challenge attempt
➡️ Rokman Finishers Pip awarded upon completion
➡️ Up to 50% Off Rokman T-Shirt
➡️ Access to the 'opt-in' Challenge Series Leaderboard

Challenge Series Leaderboard

Healthy competition to help push your limits

Although Rokman challenges are primarily personal journeys of self-discovery and improvement, an 'opt-in' leaderboard is kept for a bit of competitive fun as part of the Challenge Pack benefits.

Earn Your Rokman Pip

Small Patch. Big Significance.

As part of the Challenge Pack, you will be awarded your iron-on Rokman Finishers Pip upon successful challenge series completion.

To be worn on the sleeve of your training t-shirt, this small patch represents the fact that, when faced with adversity, you tackled it head-on, digging deep and overcoming the most intimidating challenge possible. Wear it with pride.

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