Juniors



The Junior courses are split up into grades. The first grade is Yellow. When Juniors can do this course non stop their trainer can choose to grade them up to the next course. The next grade is Orange, then Green, then Blue, then Brown and then Black. Anyone under 19 can do these courses. All the Junior courses are shown below - just scroll down to the one you want.


JUNIOR OCTATHALON YELLOW GRADE COURSE
                                                                                         BOYS                      GIRLS

BIKE                                                                                 300m                        300m

LAT PULLS                                                                10 reps 10kg            10 reps 10kg

STEP UPS                                                               30 reps with 2kg       30 reps with 2kg

SIT UPS  (Assisted)                                                    10 half reps              10 half reps

ROW                                                                            250 meters               250 meters

BENCH PRESS                                                            10 reps 5kg              10 reps 5 kg

RUN                                                                            200m on 5%              200m on 5%

SHOULDER PRESS                                                     10 reps 3kg               10 reps 3kg


Click here to download a pdf of the details of the Junior Yellow Grade Course showing Imperial weights

Click here to download a pdf of the details of the Junior Yellow Grade Course showing Metric weights




JUNIOR OCTATHALON ORANGE GRADE COURSE
                                                                                        BOYS                      GIRLS

BIKE                                                                                 600m                       600m

LAT PULLS                                                                 20 reps 15kg           20 reps 15kg

STEP UPS                                                                30 reps with 3kg      30 reps with 3kg

SIT UPS (Assisted)                                                     15 half reps            15 half reps

ROW                                                                            300 meters              300 meters

BENCH PRESS                                                             20 reps 5kg             20 reps 5 kg

RUN                                                                             300m on 6%            300m on 6%

SHOULDER PRESS                                                      10 reps 5kg             10 reps 5kg



Click here to download a pdf of the details of the Junior Orange Grade Course showing Imperial weights


Click here to download a pdf of the details of the Junior Orange Grade Course showing Metric weights


JUNIOR OCTATHALON GREEN GRADE COURSE
                                                                                        BOYS                      GIRLS

BIKE                                                                                 600m                       600m

LAT PULLS                                                                30 reps 15kg            30 reps 15kg

STEP UPS                                                               30 reps with 3kg       30 reps with 3kg

SIT UPS                                                                      20 half reps              20 half reps

ROW                                                                            400 meters              400 meters

BENCH PRESS                                                            30 reps 5kg              30 reps 5 kg

RUN                                                                            300m on 7%             300m on 7%

SHOULDER PRESS                                                     20 reps 5kg              20 reps 5kg



Click here to download a pdf of the details of the Junior Green Grade Course showing Imperial weights

Click here to download a pdf of the details of the Junior Green Grade Course showing Metric weights



JUNIOR OCTATHALON BLUE GRADE COURSE 
                                                                                      BOYS                      GIRLS

BIKE                                                                               800 m                       800 m

LAT PULLS                                                              40 reps 15kg             40 reps 15kg

STEP UPS                                                             40 reps with 3kg       40 reps with 3kg

SIT UPS                                                                        20 reps                     20 reps

ROW                                                                          400 meters               400 meters

BENCH PRESS                                                         30reps 10 kg             30reps 10 kg

RUN                                                                          300m on 8%              300m on 8%

SHOULDER PRESS                                                   30 reps 5kg               30 reps 5kg



Click here to download details of the Junior Blue Grade Course showing Imperial weights

Click here to download details of the Junior Blue Grade Course showing Metric weights




JUNIOR OCTATHALON BROWN GRADE COURSE
                                                                                       BOYS                      GIRLS

BIKE                                                                                 1km                         1km

LAT PULLS                                                               40 reps 25kg            40 reps 15kg

STEP UPS                                                             50 reps with 4 kg      50 reps with 2 kg

SIT UPS                                                                         30 reps                    30 reps

ROW                                                                           500 meters              400 meters

BENCH PRESS                                                        40 reps 12.5 kg         40 reps 10 kg

RUN                                                                          400m on 10%          300m on 10%

SHOULDER PRESS                                                   40 reps 10kg            40 reps 5kg



Click here to download a pdf of the details of the Junior Boys Brown Grade Course showing Imperial weights

Click here to download a pdf of the details of the Junior Boys Brown Grade Course showing Metric weights

Click here to download a pdf of the details of the Junior Girls Brown Grade Course showing Imperial weights

Click here to download a pdf of the details of the Junior Girls Brown Grade Course showing Metric weights



JUNIOR OCTATHALON BLACK GRADE COURSE
                                                                                      BOYS                      GIRLS

BIKE                                                                                1km                         1km

LAT PULLS                                                              40 reps 30kg            40 reps 20kg

STEP UPS                                                             50 reps with 5kg      50 reps with 3kg

SIT UPS                                                                       30 reps                     30 reps

ROW                                                                         500 meters               500 meters

BENCH PRESS                                                         40 reps 20kg            40 reps 10kg

RUN                                                                         400m on 10%           400m on 10%

SHOULDER PRESS                                                  40 reps 15kg             40 reps 5kg


Click here to download a pdf of the details of the Junior Boys Black Grade Course showing Imperial weights


Click here to download a pdf of the details of the Junior Boys Black Grade Course showing Metric weights


Click here to download a pdf of the details of the Junior Girls Black Grade Course showing Imperial weights

Click here to download a pdf of the details of the Junior Girls Black Grade 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.


JUNIOR OCTATHALON PAIRS COURSE
                                                                                      BOYS                      GIRLS

BIKE                                                                                2km                         2km

LAT PULLS                                                              50 reps 30kg            50 reps 20kg

STEP UPS                                                             50 reps with 5kg      50 reps with 3kg

SIT UPS                                                                       30 reps                     30 reps

ROW                                                                         500 meters               500 meters

BENCH PRESS                                                         40 reps 20kg            40 reps 10kg

RUN                                                                         400m on 10%           400m on 10%

SHOULDER PRESS                                                  40 reps 15kg             40 reps 5kg


Click here to download a pdf of the details of the Junior Pairs Course showing Imperial weights

Click here to download a pdf of the details of the Junior Pairs Course showing Metric weights