Frogman Corps Virtual Running Challenge Series | |Rokman

WEEK 1
SELECTION
1. Cooper Running Test - 2.8km for time
2. Bronze Circle - 3 Rounds for time

The series starts with two separate fitness tasks used to establish if the recruits are physically capable of progressing in selection. First off is the standard Cooper run test, max points awarded for 12 minutes. The second test is a famous fitness routine of the Frogman called the Bronze Circle. Full details of each movement will be given in the brief.

WEEK 2
BOAT CARRY
5km weighted march carried on your shoulder

Advanced: 20kg
Intermediate: 15kg
Moderate: 10kg
Novice: 5kg

The Frogmen would regularly march as a unit with their boats on their shoulders. This challenge is to simulate the boat carry, requiring the participant to march 5km carrying a weight on their shoulders.

WEEK 3
ENDURANCE
Run for time

Advanced: 15km
Intermediate: 13km
Moderate: 11km
Novice: 9km

Endurance is a key attribute for a special forces soldier. This challenge is inspired by one of the long-distance marches from selection that tests the endurance of the participant. Bonus points will be awarded for time achieved.

WEEK 4
ENDURANCE
10kg Weighted weekly distance accumulator

Advanced: 70km
Intermediate: 52km
Moderate: 34km
Novice: 16km

Inspired by the final 70km endurance march of selection, participants are required to run or walk with 10kg weighted vest or backpack and accumulate the set distance to their level of entry within the week. You can take as many workouts as you like to accumulate the distance, however, more bonus points will be awarded for the fewer number of workouts.

EARN THE INFAMOUS ROKMAN FINISHERS PIP
As opposed to standard finisher medals, which get chucked into the back of a draw never be seen again, we reward our challenge series finishers with an infamous Rokman Finishers Pip and certificate. Attached proudly to the sleeve of your Rokman training t-shirt; this small patch carries with it big significance, reminding you of the grit and determination that got you there - empowering you every time you put it on!

TRACK YOUR PROGRESS
Get each full challenge brief with all the necessary instructions and requirements sent straight to your inbox at the start of each week. Depending on the challenge, you will be required to either evidence your attempt by video or by GPS fitness tracker. Then submit your results and evidence to us via our submission form. Simple!

FEATURE ON THE SERIES LEADERBOARDS
While Rokman challenges are paths of personal discovery, the series leaderboard offers participants an extra layer of healthy competition and incentive to push their limits further. Log your results and see how you rank against all other participants around the world. The leaderboard is opt-in, so if you don't want to feature on the board you have the option to keep your results private.

JOIN HUNDREDS OF LIKE-MINDED INDIVIDUALS
Our online community comprises of hundreds of people of all ages and abilities, united by a desire to push their physical limits, toughen their minds and overcome the most intimidating challenges possible. It provides an excellent source of motivation and inspiration to help you keeping going when the going gets tough.

SUPPORTING OUR ARMED FORCES
For every participant that completes the series and earns themselves a Rokman Finishers Pip, we will make a donation straight to the Royal British Legion to help them support members and veterans of the British Armed Forces, their families and dependants.