| Event |
For Men |
For Women |
| Step Ups |
60 @ 15 kg d/b each hand |
60 @ 8 kg d/b each hand |
| Upright Row |
60 reps @ 20 kg |
60 reps @ 10 kg |
| Bench Press |
60 reps @ 40 kg |
60 reps @ 25 kg |
| Sit Ups - Full |
60 |
60 |
| Bench Jumps |
120 (60 each side) |
120 (60 each side) |
| Shoulder Press |
60 reps @ 25 kg |
60 reps @ 15 kg |
| Row |
600 m |
600 m |
| Bike |
1500 m (Life Fitness) Level 15 |
1500 m (Life Fitness) Level 12 |
| Treadmill |
1000 m @ 6 % Incline |
1000 m @ 6 % Incline |
|
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