RocketPWR: Challenge Series

Challenge  1:

5k Run

Score = Time

Run, Jog, Walk. However you wish to complete the 5k.

Challenge 10, 150 Reps For Time:

1 Rep = Jump Squat, Jumping Lunge + Jumping Lunge

Video standards at 1.25

https://www.youtube.com/watch?v=3lTNPwwBqbU

Challenge 11: Surprise Challenge

RX

Max Effort Freestanding Handstand Hold

Movement is allowed for balance

Scaled

Max Effort Freestanding Headstand

Video submissions may be requested.

DO NOT CHEAT

If you CANNOT perform ither of these movement, log your score as 00:00

Challenge 12, ANNIE:

RX

50 40 30 20 10

Double Unders

Sit Ups

Scaled

100 80 60 40 20

Single Unders

50 40 30 20 10

Sit Ups

Challenge 13:

Max Effort Plank Hold

Score = Time

60 sec rest between Challenge 13 & 14

Please abide by CrossFit standards, Do NOT stick your a** in the air. Videos will be reviewed at a later time.

As soon as you break your straight line, time will stop there at video review.

60 sec rest between Challenge 13 & 14

Challenge 14:
Max Effort V-Ups in 90 secs

Score = Reps

See instruction video

Challenge  15, The Finale:

5k Run

Score = Time

Run, Jog, Walk. However you wish to complete the 5k.

Challenge 2, Part A:

RX
Max Effort Press Ups in 60 seconds

OR

Scaled

Max Effort Press Ups (Kneeling) in 60 seconds

And then:

Part B, seperate scored event. Rest 60 seconds after Part A, Into:

Max Effort Handstand Hold against a wall (Top of HSPU hold)

See Part B for movement standards.

Part B starts 60 seconds after Part A has finished:

RX

Max Effort Handstand Hold against a wall

OR

Scaled

Max Effort Straight Arm Plank

Challenge 3 is created by RocketPWR athlete Steph Brumpton.

For full challenge details, please visit our Instagram page:

https://www.instagram.com/rocketpwrapparel/

Scoring:

Portrait: 1 Point

Landscape: 2 Points

Flat to floor: 3 Points

Challenge 4:

In a 5 minute window you must complete Max Effort reps of either:

Push Ups

Kipping Handstand Push Up

Strict Handstand Push Up

Once you have choosen your movement, that movement MUST be complete throughout the 5 minute window.

Movement CANNOT be changed, unless you start again. Or, attempt the challenge again.

Points system, 1 Rep = the following

Push Up = 1 Point

Kipping HSPU = 3 Points

Strict HSPU = 7 Points

Challenge 5, Part A:

Max Effort 'Wallsit'

Rest 60seconds

Part B:

Max Effort 'Air Squats' in 60 seconds

You have 24hours for this challenge,

Submission must be complete by Sunday at 9am.

Challenge 5, Part A:

Max Efoort 'Wallsit'

Rest 60seconds

Part B:

Max Effort 'Air Squats' in 60 seconds

You have 24hours for this challenge,

Submission must be complete by Sunday at 9am.

Challenge 6: 'Twisted Cindy'

RX

AMRAP 20

5 Burpees

10 Press Ups

15 Air Squats

Or

Scaled

AMRAP 20

5 Burpees

10 Kneeling Press Ups

15 Air Squats

Score = Reps (One full round = 30 reps)

Challenge 7: Mobility Squat

You must hold a squat position below parralel for as long as you can. 10minutes is the maximum time.

Scoring system:

1min - 1 point

2mins - 2 points

and so on..

Challenge 8, 'Burpee Murph':

RX

1 mile run
100 burpees
200 push-ups
300 air squats
1 mile run

(ALL movement standards must be maintained. Just because you are tired, doesn't mean you should do half reps)

Scaled

0.5 mile run

50 burpees

100 kneeling push ups

150 air squats

0.5 mile run

Score = Time

Challenge 9:

On a rolling clock, complete as many reps as possible in a 60 second window:

0-1 Sit Ups

1-2 Rest

2-3 Reverse Burpees (Lay down completely on your back, stand up tall)

3-4 Rest

4-5 Hand Release Press Ups (Hands must be completely released from the floor)

5-6 Rest

6-7 Handstand Shoulder Taps (Touching the same shoulder as the hand you are using: Right hand, Right shoulder)

Score = Total Reps