| Event |
For Men |
For Women |
| Bike |
3.5 km |
3.5 km |
| Bench Press |
50 reps @ 50 kg |
50 reps @ 30 kg |
| Squat Thrusts |
Alternate 200 (100 each leg) |
Alternate 200 (100 each leg) |
| Sit Ups - Full |
100 |
100 |
| Bench Jumps |
160 (80 each side) |
160 (80 each side) |
| Treadmill |
1000 m @ 10 % Incline |
1000 m @ 10 % Incline |
| Box Steps |
100 x 2 x 16 kg D/Bells |
100 x 2 x 10 kg D/Bells |
| Shoulder Press |
50 x 30 kg |
50 x 20 kg |
| Row |
1000 m |
1000 m |
| Weight Carry |
6 x Length Studio 2 x 30 kg D/bells |
6 x Length Studio 2 x 20 kg D/bells |
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