Discipline	Bike	Alt Squat Thrusts	Shoulder Press	Press Ups	Row	Upright Row	Bench Jumps	Box Steps	Sit Ups	Treadmill	Bench Press
Sprint Male	1 km	15 each leg	20 x 15 kg	15 Full	500 m	20 x 15 kg	15 each side	40	15	500 m Flat	20 x 20 kg
Sprint Female	1 km	15 each leg	20 x 10 kg	15 Box	500 m	20 x 10 kg	15 each side	40	15	500 m Flat	20 x 10 kg
Discipline	Bike	Alt Squat Thrusts	Shoulder Press	Press Ups	Row	Upright Row	Bench Jumps	Box Steps	Sit Ups	Treadmill	Bench Press
Intermediate Male	1 km	25 each leg	30 x 20 kg	25 Full	500 m	30 x 15 kg	25 each side	40 x 2 x 10 kg d/b	25	800 m Flat	30 x 30 kg
Intermediate Female	1 km	25 each leg	30 x 12.5 kg	25 - 3/4	500 m	30 x 10 kg	25 each side	40 x 2 x 5 kg d/b	25	800 m Flat	30 x 15 kg
Discipline	Bike	Alt Squat Thrusts	Shoulder Press	Press Ups	Row	Upright Row	Bench Jumps	Box Steps	Sit Ups	Treadmill	Bench Press
Open Male	1.5 km	50 each leg	40 x 25 kg	50	500 m	40 x 20 kg	50 each side	80 x 2 x 12 kg d/b	50	800 m @ 6 %	40 x 40 kg
Open Female	1.5 km	50 each leg	40 x 15 kg	30	500 m	40 x 12.5 kg	50 each side	80 x 2 x 8 kg d/b	50	800 m @ 6%	40 x 25 kg

The X Training Fitness Event of the Year ... Fitness X 2009

Fitness First Luton 16th May