| Event |
For Men |
For Women |
| Box Steps |
40 x 2 x 10 kg d/b |
40 x 2 x 5 kg d/b |
| Upright Row |
40 x 15 kg |
40 x 10 kg |
| Bench Press |
40 x 30 kg |
40 x 20 kg |
| Sit Ups - Full |
40 |
40 |
| Bench Jumps |
80 (40 each side) |
80 (40 each side) |
| Shoulder Press |
40 x 20 kg |
40 x 10 kg |
| Row |
500 m |
500 m |
| Bike (Watt Bike) |
1 km |
1 km |
| Treadmill |
800 m (3% incline) |
800 m (3% incline) |
|
|
