| Event |
For Men |
For Women |
| Bike |
1 km |
1km |
| Squat Thrusts |
30 (15 each side) |
30 (15 each side) |
| Shoulder Press |
20 x 20kg |
20 x 10kg |
| Press Ups |
15 (3/4) |
15 Box) |
| Row |
500m |
500m |
| Lateral Pull Downs |
20 x 28 kg |
20 x 14 kg |
| Bench Jumps |
30 (15 each side) |
30 (15 each side) |
| Box Steps |
40 x 5 kg d/b |
40 (no weight) |
| Sit Ups - Full |
15 |
15 |
| Treadmill |
500m (flat) |
500m (flat) |
| Bench Press |
20 x 25 kg |
20 x 12.5 kg |
|
|
