| Event |
For Men |
For Women |
| Bike |
1.5 km |
1.5 km |
| Alternate Squat Thrusts |
50 (25 each leg) |
50 (25 each leg) |
| Row |
500 m |
500 m |
| Step Ups |
50 x 2 x 10 kg |
50 x 2 x 8 kg |
| Bench Press |
30 x 30 kg |
30 x 15 kg |
| Burpees (Chest to Floor) |
8 |
8 |
| Shoulder Press |
20 x 20 kg |
20 x 10 kg |
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