| Event |
For Men |
For Women |
| Step Ups |
60 reps with 15kgs in each hand |
60 reps with 8kgs in each hand |
| Squat Thrusts |
60 reps |
60 reps |
| Bench Press |
60 reps @ 40 kgs |
60 reps @ 25 kgs |
| Sit Ups - Full |
60 reps |
60 reps |
| Bench Jumps |
120 reps each side |
120 reps each side |
| Shoulder Press |
60 reps @ 25 kgs |
30 reps @ 15 kgs |
| Row |
600 metres |
600 metres |
| Bike |
1.5 km |
1.5 km |
| Treadmill |
1 km @ 6% |
1 km @ 6% |
|
|
