Ultra Octathalon Club


The Ultra-Octathalon Club course is for those people who want a longer course to do than the Club course but do not want to have to lift heavier weights. The distances and repetitions are more than those on the Club course


ULTRA-OCTATHALON INDIVIDUAL COURSE

                                                                                     MEN                   WOMEN


BIKE                                                                             3 km                       3 km

LAT PULLS                                                            60 reps 25kg          60 reps 15kg

STEP UPS  
                                                        100 reps with 6kg   100 reps with 3kg

SIT UPS
                                                                    50 reps                   50 reps

ROW                                                                      1000 meters            1000 meters

BENCH PRESS                                                       60 reps 20kg           60 reps 5 kg

RUN                                                                        400m on 5%       400m on 5% then
                                                                           then 400m on 10%    400m on 10%

SHOULDER PRESS                                                60 reps 15kg             60 reps 5kg



Click here to download a pdf of the Ultra-Octathalon Club course showing imperial weights

Click here to download a pdf of the Ultra-Octathalon Club course showing metric weights





In this Mixed Pairs event male and  female competitors must do the exercises shown. In years that have an even number (eg 2012) the Men start first and in the years that have an odd number (eg. 2011) the Women start with the first 2 exercises

ULTRA-OCTATHALON MIXED PAIRS - even years    MEN                       WOMEN

BIKE                                                                             3 km   

LAT PULLS                                                            60 reps 25kg   

STEP UPS
                                                                                          100 reps with 3 kg

SIT UPS
                                                                                                    50 reps

ROW                                                                      1000 meters   

BENCH PRESS
                                                      60 reps 20kg   
RUN                                                                                                   400m on 5% then
                                                                                                                400m on 10%

SHOULDER PRESS                                                                                 60 reps 5kg



Download Pairs Ultra-Octathalon Club course (even years) in imperial weights

Download Pairs Ultra-Octathalon Club course (even years) in metric weights


ULTRA-OCTATHALON MIXED PAIRS - odd years      MEN                      WOMEN

BIKE                                                                                                             3 km

LAT PULLS
                                                                                           60 reps 15kg

STEP UPS
                                                             100 reps 6kg   

SIT UPS                                                                     50 reps   

ROW 
                                                                                                          1000m

BENCH PRESS
                                                                                       60 reps 5kg

RUN                                                                         400m on 5%
                                                                            then 400m on 10%   

SHOULDER PRESS                                                 60 reps 15kg



Download Pairs Ultra-Octathalon Club course (odd years) in imperial weights

Download Pairs Ultra-Octathalon Club course (odd years) in metric weights