| Event |
For Men |
For Women |
| Bike |
1.5km |
1.5 km |
| Squat Thrusts |
100 (50 each side) |
100 (50 each side) |
| Shoulder Press |
40 x 25 kg |
40 x 15 kg |
| Press Ups |
50 |
30 |
| Row |
500 m |
500 m |
| Lateral Pull Downs |
40 x 42 kg |
40 x 28 kg |
| Bench Jumps |
100 (50 each side) |
100 (50 each side) |
| Box Steps |
80 x 12.5 kg d/b each hand |
80 x 8 kg d/b each hand |
| Sit Ups - Full |
50 |
50 |
| Treadmill |
800 m @ 6 % |
800 m @ 6 % |
| Bench Press |
40 x 40 kg |
40 x 25 kg |
|
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