| Event |
For Men |
For Women |
| Bike |
2 km (Matrix) |
2 Km (Matrix) |
| Squat Thrusts |
Alternate 50 (25 each leg) |
Alternate 50 (25 each leg) |
| Bench Press |
50 x 20 kg |
50 x 10 kg |
| Treadmill |
400 m @ 10 % Incline |
400 m @ 10 % Incline |
| Press Ups |
20 |
20 (box) |
| Sit Ups - Full |
30 |
30 |
| Step Ups |
60 x 10 kg (14 inches high) |
60 x 5 kg (14 inches high) |
| Row |
750 |
750 |
| Shoulder Press |
40 x 15 kg |
40 x 8 kg |
|
|
