Seniors


The Senior Octathalon course was designed for those people over the age of 65. The step ups are not so high up and the sit ups are only half sit ups that can be assisted with something like a Bosu ball.



SENIOR OCTATHALON INDIVIDUAL COURSE
                                                                                MEN                   WOMEN

BIKE                                                                        600m                     600m

LAT PULLS                                                       30 reps 15kg         30 reps 15kg

STEP UPS (2 Risers)                                      30 reps with 3kg    30 reps with 3kg

SIT UPS (Assisted)                                                20 reps                  20 reps

ROW                                                                   400 meters            400 meters

BENCH PRESS                                                    30 reps 5kg           30 reps 5kg

RUN                                                                    300m on 5%          300m on 5%

SHOULDER PRESS                                             20 reps 5kg           20 reps 5kg



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

Click here to download a pdf of the details of the Senior Octathalon 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.


SENIOR OCTATHALON PAIRS COURSE                 MEN                   WOMEN

BIKE                                                                        600m                     600m

LAT PULLS                                                       30 reps 15kg         30 reps 15kg

STEP UPS (2 Risers)                                      30 reps with 3kg    30 reps with 3kg

SIT UPS (Assisted)                                                20 reps                  20 reps

ROW                                                                   400 meters            400 meters

BENCH PRESS                                                    30 reps 5kg           30 reps 5kg

RUN                                                                    300m on 5%          300m on 5%

SHOULDER PRESS                                             20 reps 5kg           20 reps 5kg


Download details of the Senior Octathalon pairs course in Imperial weights

Download details of the Senior Octathalon pairs course in Metric weights