| Event |
For Men |
For Women |
| Bike |
1 km |
1 km |
| Squat Thrusts |
Alternate (15 each leg) |
Alternate (15 each leg) |
| Shoulder Press |
20 x 15 kg |
20 x 10 kg |
| Press Ups |
15 Full |
15 Box |
| Row |
500 m |
500 m |
| Upright Row |
20 x 15 kg |
20 x 10 kg |
| Bench Jumps |
30 (15 each side) |
30 (15 each side) |
| Box Steps |
40 |
40 |
| Sit Ups - Full |
15 |
15 |
| Treadmill |
500 m |
500 m |
| Bench Press |
20 x 20 kg |
20 x 10 kg |
|
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