Exercise Descriptions and rules

Treadmill- the Treadmill will already be on the required incline for each course, so all you have to do on the judges starting order is to press the speed button to get yourself to your desired speed. The treadmills are Techno gym and run in KMPH.

Weighted Burpees- Start by picking the dumb bells up and stand in an upright position, put the dumb bells on the floor and kick your legs back to get in to a push up position, then jump your feet in line with the dumb bells and stand up through your legs like a squat and push through hips, that is one rep.

Bench press- Lie on the bench, your judge will pass you the barbell, start with the arms locked and bring the bar down to the chest and back up to full extension. This is one full rep. If you require a break your judge will take the bar off you until you are ready to go again.

Bench Bounds- place two hands on the bench and bound from one side to the other.

Rower- Complete your chosen course distance at a level of your choice. Do not leave the Rower until the distance is complete. Remember the levels on the rower are like gears on a bike, the higher the level the quicker the distance you cover but the higher the demand on your body and LUNGS!!

Shoulder Press- These are seated shoulder presses and you are responsible for picking your own weight up. Start with your arms straight and lower the bar so it comes below your chin and back up. This is one rep.  If you need to rest then you can bring the bar down to your lap.

Box Jumps- start with your hands on the box in squat position and jump onto the box and stand tall, you must stand tall at on the box and touch the box with both hands on the the start  to keep the quality of the exercise and to make sure they are done fair.

Sit Up’s- Start with hands near your temples and elbows on the floor, sit up and bring you elbows to your knees, that is one rep. Your feet will be held by your judge.

Squats- Place the bar over the back of your neck as for a regular squat, the judges will be looking for roughly 90 degree squats to keep the quality of the exercise and to make it fair.

Versa Climber- Place feet into straps and hold on to handles, press the start and begin to climb. *

Points to note

If a rep has not been executed to the standard stated then your judge will let you know by saying “no rep”. You must then continue until all reps are completed before moving on to the next exercise.

Some exercises may be new to you so if you are not sure get an instructor to take you through the exercises safely.

*Some gyms do not have a Versa Climber, a stepper would be a good alternative to this exercise for training. You will have time to familiarise yourself with the Versa Climber and all the other pieces of equipment on the day of the event.