Club


The Club course is an excellent course for Gym & Health Club users to do.


INDIVIDUAL CLUB COURSE


                                                        MEN                 WOMEN


BIKE                                                 1km                     1km

LAT PULLS  
                             40 reps 30kg        40 reps 20kg

STEP UPS                                50 reps with 6kg   50 reps with 3 kg

SIT UPS                                         30 reps                 30 reps

ROW                                            500 meters          500 meters

BENCH PRESS                         40 reps 25kg         40 reps 10 kg

RUN                                         400m on 10%        400m on 10%

SHOULDER PRESS                  40 reps 15kg           40 reps 5kg


Click here to download a pdf of the Club course showing imperial weights

Click here to download a pdf of the Club course showing metric weights




In the pairs event both partners must do 4 exercises each. They can select which ones to do but they must all be done in the same Octathalon order. The partner waiting for their turn must wait at the exercise station and must not start until they are tagged / touched by their partner who must have come off and over to them from having completed the previous exercise.


PAIRS                                             MEN                   WOMEN


BIKE 
                                               2 km                       2 km

LAT PULLS                                50 reps 35kg           50 reps 25kg

STEP UPS                                50 reps with 6kg    50 reps with 3kg

SIT UPS                                        30 reps                  30 reps

ROW                                          500 meters              500 meters

BENCH PRESS                         40 reps 30kg            40 reps 15 kg

RUN                                         400m on 10%           400m on 10%

SHOULDER PRESS                  40 reps 15kg             40 reps 5kg


Download the pairs club course in imperial weights

Download the pairs club course in metric weights