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#1 The plank for two minutes.
One minute rest before the next discipline
#2 Samson’s chair for four minutes.
One minute rest before the next discipline
#3 Twenty continuous full press ups
One minute rest before the next discipline
#4 Modified Burpees. Eighty in five minutes.
This is a variation of a true burpee. Participants must start in a standing position. They must then bend their knees
and perform a squat thrust, legs must be fully extended, return to squat and end in standing position.
Participants must demonstrate that they have an understanding and are able to satisfactorily complete one press up,
one burpee, the plank, and Samson’s chair before they are permitted to attempt the challenge.
#1 The plank for six minutes.
One minute and thirty seconds rest before the next discipline.
#2 Samson’s chair for six minutes.
One minute and thirty seconds rest before the next discipline.
#3 Press ups. Start with eight continuous press ups. After you have completed the eight, hold press up position with fully
extended arms and flat back for a moment. Continue this process down to one, and then back up to eight.
One minute and thirty seconds rest before the next discipline.
#4 Modified Burpees. Eighty in five minutes.
This is a variation of a true burpee. Participants must start in a standing position. They must then bend their knees
and perform a squat thrust, legs must be fully extended, return to squat and end in standing position.
Participants must demonstrate that they have an understanding and are able to satisfactorily complete one press up,
one burpee, the plank, and Samson’s chair before they are permitted to attempt the challenge.
