| Event |
For Men |
For Women |
| Row |
750 m |
500 m |
| Shoulder Press |
40 reps @ 30 kg |
40 reps @ 15 kg |
| Sit Ups - Full |
60 |
60 |
| Upright Row |
40 reps @ 25 kg |
40 reps @ 10 kg |
| Bike |
1.5 km Technogym level 10 |
1.5 km Technogym level 8 |
| Lateral Pull Downs |
40 reps @ 45 kg |
40 reps @ 20 kg |
| Step Ups |
14.5 inch box 60 with 2 x 10 kg d/b |
14.5 inch box 60 with 2 x 4 kg d/b |
| Weight Carry |
4 x 15 m with 2 x 26 kg d/b |
4 x 15 m with 2 x 10 kg d/b |
| Treadmill |
800 m @ 6 % Incline |
600 m @ 6 % Incline |
| Bench Press |
40 reps @ 50 kg |
40 reps @ 20 kg |
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