| Event |
For Men |
For Women |
| Bike |
1.5 km |
1.5 km |
| Squat Thrusts |
Alternate (100 - 50 each leg) |
Alternate (100 - 50 each leg) |
| Shoulder Press |
40 x 25 kg |
40 x 15 kg |
| Press Ups |
50 Full |
30 Full |
| Row |
500 m |
500 m |
| Upright Row |
40 x 20 kg |
40 x 12.5 kg |
| Bench Jumps |
100 (50 each side) |
100 (50 each side) |
| Box Steps |
80 x 2 x 12 kg d/b |
80 x 2 x 8 kg d/b |
| Sit Ups - Full |
50 |
50 |
| Treadmill |
800 m @ 6 % Incline |
800 m @ 6 % Incline |
| Bench Press |
40 x 40 kg |
40 x 25 kg |
|
|
