| Event |
For Men |
For Women |
| Bike |
1km |
1km |
| Bench Jumps |
30 (15 each side) |
30 (15 each side) |
| Sit Ups - Crunch |
15 |
15 |
| Row |
300m |
300m |
| Shoulder Press |
15 x 10kg |
15 x 8kg |
| Step Ups |
15 x 8kg each hand (3 risers) |
15 x 6 kg each hand (3 risers) |
| Bench Press |
15 x 20kg |
15 x 15kg |
| Treadmill |
500m |
500m |
|
|
