Ironman Octathalon


The Ironman Octathalon Course is our longest course. It has the greatest distances, most amount of repetitions but the weights are similar to the Club course weights. Mastering this course will get you seriously fit.


IRONMAN OCTATHALON INDIVIDUAL COURSE

                                                                                     MEN                    WOMEN


BIKE                                                                              5km                        5km

LAT PULLS                                                            100 reps 30kg        100 reps 20kg

STEP UPS                                                           200 reps with 6kg    200 reps with 3kg

SIT UPS                                                                     100 reps                100 reps

ROW                                                                        2000 meters          2000 meters

BENCH PRESS                                                       100 reps 25kg        100 reps 10kg

RUN                                                                         1.5km on 5%         1.5km on 5%

SHOULDER PRESS                                                100 reps 15kg         100 reps 5kg



Click here to download a pdf of the details of the Ironman Octathalon course showing Imperial weights

Click here to download a pdf of the details of the Ironman Octathalon course showing Metric weights





The Ironman pairs course is done by 2 people with each doing 4 exercises. Any 4 can be chosen. The partner waiting their turn to do the next exercise must wait at their exercise station and not start until they get tagged / touched by their partner.


IRONMAN OCTATHALON PAIRS COURSE                  MEN                    WOMEN

BIKE                                                                              5km                        5km

LAT PULLS                                                            100 reps 30kg        100 reps 20kg

STEP UPS                                                           200 reps with 6kg    200 reps with 3kg

SIT UPS                                                                     100 reps                100 reps

ROW                                                                        2000 meters          2000 meters

BENCH PRESS                                                       100 reps 25kg        100 reps 10kg

RUN                                                                         1.5km on 5%         1.5km on 5%

SHOULDER PRESS                                                100 reps 15kg         100 reps 5kg

 

Download details of the Ironman Octathalon pairs course in Imperial weights


Download details of the Ironman Octathalon pairs course in Metric weights