| Event |
For Men |
For Women |
| Bike |
2km |
2km |
| Row |
750m |
750m |
| Bench Jumps |
100 (50 each side) |
100 (50 each side) |
| Squat Thrusts |
80 (two footed) |
60 (two footed) |
| Sit Ups - Full |
60 |
60 |
| Press Ups |
40 |
30 |
| Box Steps |
100 (2x15kg) |
100 (2x7.5) |
| Shoulder Press |
30 x 30kg |
30 x 20kg |
| Treadmill |
1000m @ 5% Incline |
1000m @ 5% Incline |
| Bench Press |
40 x 40kg |
30 x 30kg |
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