Cup


The Cup course has heavier weights than the Club course. It is a harder course and is for those people who like more of a challenge


INDIVIDUAL CUP COURSE


                                                  MEN                    WOMEN

BIKE                                           1km                       1km

LAT PULLS                          40 reps 45kg         40 reps 30kg

STEP UPS                        50 reps with 10kg    50 reps with 5 kg

SIT UPS                                   60 reps                 60 reps

ROW                                     500 meters            500 meters

BENCH PRESS                    40 reps 35kg          40 reps 20 kg

RUN                                    400m on 10%         400m on 10%

SHOULDER PRESS             40 reps 25kg           40 reps 15kg



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

Click here to download a pdf of the Cup 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 CUP COURSE                MEN                     WOMEN

BIKE                                          2 km                       2 km

LAT PULLS                        50 reps 45kg           50 reps 30kg

STEP UPS                        50 reps with 10kg  50 reps with 5 kg

SIT UPS                                  60 reps                   60 reps

ROW                                     500 meters            500 meters

BENCH PRESS                    40 reps 40kg           40 reps 25 kg

RUN                                  400m on 10%           400m on 10%

SHOULDER PRESS            40 reps 25kg           40 reps 15kg


Download pairs cup course details in imperial weights

Download pairs cup course details in metric weights