| Event |
For Men |
For Women |
| Bike |
1 km |
1 km |
| Squat Thrusts |
Alternate 25 each leg |
Alternate 25 each leg |
| Shoulder Press |
30 x 20 kg |
30 x 12.5kg |
| Press Ups |
25 Full |
25 - 3/4 |
| Row |
500 m |
500 m |
| Upright Row |
30 x 15 kg |
30 x 10 kg |
| Bench Jumps |
50 (25 each side) |
50 (25 each side) |
| Box Steps |
40 x 2 x 10 kg d/b |
40 x 2 x 5 kg d/b |
| Sit Ups - Full |
25 |
25 |
| Treadmill |
800 m Flat |
800 m Flat |
| Bench Press |
30 x 30 kg |
30 x 15 kg |
|
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