Rock-Octathalon



The Rock Octathalon course has heavier weights than the Cup course but lower repetitions and lesser distances. It is great for those who prefer to lift heavy weights and for those not wanting to run, row or bike that far. It is a tough course to do fast.


ROCK-OCTATHALON INDIVIDUAL COURSE 

                                                                                            MEN                     WOMEN


BIKE                                                                                     500 m                     500 m

LAT PULLS                                                                    20 reps 55kg            20 reps 40kg

STEP UPS                                                                  30 reps with 20kg     30 reps with 12kg

SIT UPS                                                                             30 reps                    30 reps

ROW                                                                                300 meters              300 meters

BENCH PRESS                                                               20 reps 55kg            20 reps 35 kg

RUN                                                                               200m on 10%           200m on 10%

SHOULDER PRESS                                                        20 reps 35kg             20 reps 20k




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


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





In this pairs event partners must do either the 1st Duo, 2nd Duo, 3rd Duo or 4th Duo and each must do 2 of the Duo's. The waiting partner must be tagged / touched before they can start their next Duo and they must wait on the exercise station for their partner to do that.


ROCK OCTATHALON PAIRS COURSE                                MEN                      WOMEN

BIKE                                                                                    500 m                     500 m

LAT PULLS                                                                    20 reps 55kg          20 reps 40kg

STEP UPS                                                                 30 reps with 20kg    30 reps with 12kg

SIT UPS                                                                             30 reps                   30 reps

ROW                                                                                300 meters             300 meters

BENCH PRESS                                                              20 reps 55kg            20 reps 35 kg

RUN                                                                              200m on 10%           200m on 10%

SHOULDER PRESS                                                       20 reps 35kg            20 reps 20kg


Download details of the Rock Octathalon Pairs course in Imperial weights

Download details of the Rock Octathalon Pairs course in Metric weights