| Event |
For Men |
For Women |
| Step Ups |
25 x 2 x 10 kg d/b |
25 x 2 x 5 kg d/b |
| Upright Row |
25 x 12. kg |
25 x 7.5 kg |
| Bench Press |
25 x 25 kg |
25 x 15 kg |
| Sit Ups - Full |
25 |
25 |
| Bench Jumps |
50 (25 each side) |
50 (25 each side) |
| Shoulder Press |
25 x 15 kg |
25 x 7.5 kg |
| Row |
300 m |
300 m |
| Bike (Watt Bike) |
750 m |
750 m |
| Treadmill |
500 m |
500 m |
|
|
