Short



The Short Octathalon course is excellent for beginners to fitness


INDIVIDUALS SHORT COURSE


                                                          MEN                  WOMEN


BIKE                                                   1km                     1km

LAT PULLS                                  20 reps 30kg       20 reps 20kg

STEP UPS                                 20 reps with 6kg  20 reps with 3kg

SIT UPS                                          15 reps                15 reps

ROW                                            300 meters            300 meters

BENCH PRESS                           20 reps 25kg          20 reps 10 kg

RUN                                            400m on 5%           400m on 5%

SHOULDER PRESS                    20 reps 15kg           20 reps 5kg


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

Click here to download a pdf of the Short 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  SHORT COURSE                    MEN                     WOMEN


BIKE                                                   1 km                        1 km

LAT PULLS                                 20 reps 30kg            20 reps 20kg

STEP UPS
                               20 reps with 6kg      20 reps with 3kg

SIT UPS                                          15 reps                     15 reps

ROW
                                            300 meters                300 meters

BENCH PRESS
                          20 reps 25kg             20 reps 10 kg

RUN 
                                           400m on 5%              400m on 5%

SHOULDER PRESS
                   20 reps 15kg               20 reps 5kg


Click here to download Pairs Short course details in imperial

Click here to download Pairs Short course details in metric