| Event |
For Men |
For Women |
| Bike |
3.5 km (Life Fitness level 16) |
3.5 km (Life Fitness level 12) |
| Bench Jumps |
160 (80 each side) |
160 (80 each side) |
| Row |
1000 m |
1000 m |
| Shoulder Press |
50 x 30 kg |
50 x 20 kg |
| Sit Ups - Full |
100 |
100 |
| Squat Thrusts |
Alternate 200 (100 each leg) |
Alternate 200 (100 each leg) |
| Step Ups |
100 x 2 x 16 kg d/b (5 risers) |
100 x 2 x 10 kg d/b (5 risers) |
| Treadmill |
800 m @ 12 % Incline |
800 m @ 12 % Incline |
| Bench Press |
50 x 50 kg |
50 x 30 kg |
| Weight Carry |
6 x Studio Length 2 x 30 kg d/b |
6 x Studio Length 2 x 20 kg d/b |
