| Event |
For Men |
For Women |
| Bike |
2.5 km |
2.5 km |
| Bench Press |
50 @ 35 kg |
50 @ 20 kg |
| Squat Thrusts |
Alternate 130 (65 each leg) |
Alternate 130 (65 each leg) |
| Sit Ups - Full |
65 |
65 |
| Bench Jumps |
100 (50 each side) |
100 (50 each side) |
| Treadmill |
650 m @ 10 % Incline |
650 m @ 10 % Incline |
| Step Ups |
100 @ 10 kg |
100 @ 6 kg |
| Shoulder Press |
50 @ 20 kg |
50 a 14 kg |
| Row |
650 m |
650 m |
| Weight Carry |
6 x Lengths Studio 2 x 20 kg D/bells carry |
6 x lengths Studio 2 x 14 kg D/bells carry |
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