Zoom Ninja Challenge – Hard & Fast – Virtual

Zoom Ninja Challenge – For Two to Four People

How To Challenge

You may challenge anyone via social media using the phrase “You are challenged to battle!” adding @wocrl. A maximum of four people are allowed to participate per “showdown”. Once you have your challengers, contact the World OCR League via social media or by email ([email protected]) and we will get in touch to organise the time of the showdown.

The invite will be created in zoom.us and posted on social media …. feel free to share. The invite allows for anyone else to join and watch and support ….

The Challenge!

  1. Running on the Spot – 100 Steps
  2. 20 Press Ups
  3. Running on the Spot – 100 Steps
  4. 20 Abdominal Crunch
  5. Running on the Spot – 100 Steps
  6. 20 Burpees
  7. Running on the Spot – 100 Steps
  8. 20 Squats
  9. Running on the Spot – 100 Steps
  10. 20 Mountain Climbers

Fastest Time Wins …..

In the case of a draw …. we go to “Extra Time” …. most number of burpees until …. fail!


The “Supporters” can be asked if all obstacles were correctly finished …. if not …. they will deem how many were “failed” for the “Add Race Stats” entry. The “Judge” has the final say! (An “Extra Time” situation is exempt from this and not to be included in your Race Stats)


These should be added to the Virtual Challenges as the Zoom Ninja Challenge – Hard & Fast – Virtual

Standards for the Exercises

Running on the Spot – https://www.youtube.com/watch?v=QPfOZ0e30xg

(Note: This video shows high knees. Form is to remain the same however knees achieving over 40 degrees is acceptable)

Press Ups – https://www.youtube.com/watch?v=5eSM88TFzAs

Abdominal Crunch – https://www.youtube.com/watch?v=_M2Etme-tfE

(Note: Participant must achieve 45 degrees from the floor and hold for a count of One Abdominal Crunch …. Two Abdominal Crunch …. Three Abdominal Crunch etc)

Burpees – https://www.youtube.com/watch?v=5zrN7c6BVw8

(Note: each element must be separated …. no just dropping to the floor …. we want to see the press up, the squat trust etc)

Squats – https://www.youtube.com/watch?v=GPgVQaUhETE

(Note: Participants must get glutes 12 inches off the floor)

Mountain Climbers – https://www.youtube.com/watch?v=lvaQcFaxL00

(Note: Knee must come within 6 inches of elbow and then return to full extension)