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#1 Five minutes of the plank
One minute and thirty seconds rest before the next discipline
#2 Eight minutes of Samson’s chair
One minute and thirty seconds rest before the next discipline
#3 Press-ups. 1-2-3-4-5-6-7-6-5-4-3-2-1= 48 press-ups in total
One minute and thirty seconds rest before the next discipline
#4 Vitruvian Man for five minutes (Legs shoulder width apart, arms out-stretched to the side of the body and
parallel to the floor).
One minute and thirty seconds rest before the next discipline
#5 One hundred and forty burpees in seven 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 Fifteen minutes of the plank
One minute and thirty seconds rest before the next discipline
#2 Ten minutes of Samson’s chair
One minute and thirty seconds rest before the next discipline
#3 Press ups. By now you know the routine! 10-1-10-1-10. Total press-ups, 208. Each press-up should be performed with
straightened arms in the up portion of the exercise, with arms at 90 degree angles at the lowered section. Participants must
remain with arms fully extended, backs flat, and all other body parts other than feet and hands off the floor between each
numbered set of press-ups (minimum of one second). The whole of the body moves in one motion during the exercise.
NO CHICKEN PECKING PLEASE!
One minute and thirty seconds rest before the next discipline
#4 Modified Burpees. Two hundred modified burpees in ten 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.
