| Event |
For Men |
For Women |
| Bike |
1 km |
1 km |
| Squat Thrusts |
50 (25 each leg) |
50 (25 each leg) |
| Shoulder Press |
30 x 20 kg |
30 x 12.5 kg |
| Press Ups |
25 |
25 (3/4 press ups) |
| Row |
500 m |
500 m |
| Lateral Pull Downs |
30 x 35 kg |
30 x 20 kg |
| Bench Jumps |
50 |
50 |
| Box Steps |
40 x 10 kg d/b each hand |
40 x 5 kg d/b each hand |
| Sit Ups - Full |
25 |
25 |
| Treadmill |
800 m |
800 m |
| Bench Press |
30 x 30 kg |
30 x 15 kg |
|
|
