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#1 Two minutes of the plank.
One minutes rest before next discipline.
#2 Three minutes of Samson’s chair.
One minutes rest before the next discipline.
#3 Press-ups. Five sets of five full press ups, with fifteen seconds rest between each set.
One minutes rest before the next discipline.
#4 Modified Burpees. Fifty in four minutes and thirty seconds.
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 Three minutes of the plank.
One minutes rest before next discipline.
#2 Three minutes of Samson’s chair.
One minutes rest before next discipline
#3 Press ups. Eight sets of ten press ups. Thirty seconds rest between sets, with no stopping during a set.
One minutes rest before next discipline
#4 Modified Burpees. Fifty in four 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.
