| Event |
For Men |
For Women |
| Bike |
2.5 km ( Life Fitness level 16) |
2.5 km (Life Fitness level 12) |
| Bench Jumps |
100 (50 each side 7 risers) |
100 (50 each side 7 risers) |
| Row |
650 m |
650 m |
| Shoulder Press |
50 @ 20 kg |
50 @ 14 kg |
| Sit Ups - Full |
65 |
65 |
| Squat Thrusts |
Alternate 130 (65 each leg) |
Alternate 130 (65 each leg) |
| Step Ups |
100 x 2 x 10 kg d/b |
100 x 2 x 6 kg d/b |
| Treadmill |
600 m @ 12 % |
600 m @ 12% |
| Bench Press |
50 x 35 kg |
50 x 20 kg |
| Weight Carry |
6 x Studio Length 2 x 20 kg d/b |
6 x Studio Length 2 x 14 kg d/b |
