Sickener Virtual Running Challenge Series

WEEK 1
Death by Burpees
Progressive Every Minute on the Minute Challenge

In the first minute, you complete one burpee. In the second minute, you do two. Third minute, three… until you cannot complete the required burpee amount in a minute. When you have met your highest potential, the workout is over.


WEEK 2
Pressure Cooker KM
Weekly Elevation Accumulation Challenge

Advanced - 5min 20sec
Intermediate - 6min 00sec
Moderate - 6min 40sec
Novice - 7min 20sec

You've heard of the Beep Test? Well, this is like the Beep Test on a bad day. A really bad day. The test requires participants to run km splits beating the starting target time above. However, after each km, the time limit per km is lessened by 10 seconds. The test continues until the runner fails to run the km at the required time.


WEEK 3
Venom EMOM
Every minute on the minute

- Push-up
- Air Squat
- Jump Squat

Perform the above circuit every minute on the minute, starting with just 1 rep of each exercise. After each minute increase the number of reps to perform by 1. So, for minute one perform one rep of each, minute two perform two reps of each, minute three perform three reps of each and so on.


WEEK 4
Pressure Cooker Mile
Weekly Distance Accumulation Challenge

Advanced - 8min 30sec
Intermediate - 9min 30sec
Moderate - 10min 30sec
Novice - 11min 30sec

Like the Pressure Cooker KM Challenge, this test requires participants to run mile split times for as long as possible starting with the target time to beat above. However, after each mile, the time limit per mile is lessened by 10-seconds. The test continues until the runner fails to run the mile split at the required time.

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.