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#1 Three minutes of the plank
One minute and thirty seconds rest before the next discipline
#2 Five minutes of Samson’s chair.
One minute and thirty seconds rest before the next discipline
#3 Press ups. Start with five full press ups. Hold press up position for five seconds in the fully extended arm position.
Keep butts down and backs straight. Continue with this format down to one and then back up to five.
Twenty-nine press ups in total.
One minute and thirty seconds rest before the next discipline
#4 Modified Burpees. One hundred 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 Eight minutes of the plank
One minute and thirty seconds rest before next discipline
#2 Eight minutes of Samson’s chair
One minute and thirty seconds rest before next discipline
#3 Press ups. Start with ten full press ups. Hold press up position in the full arm extension position. (No sagging backs
or butts in the air please). After short pause, participant must complete nine full press-ups. Continue this format down
from 8, 7…. until you reach one. From one work your way back up to ten in the same manner as before.
One minute and thirty seconds rest before next discipline
#4 One hundred modified burpees 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 Four minutes of the plank
One minute and thirty seconds rest before the next discipline
#2 Six minutes of Samson’s chair.
One minute and thirty seconds rest before the next discipline
#3 Press-ups, 1-2-3-4-5-6-5-4-3-2-1=35 in total
One minute and thirty seconds rest before the next discipline
#4 One hundred and thirty modified burpees in six 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.
