Bike  - Organisers of Octathalon competitions can start competitors off either on or off the bike. The National and international events will all start off the bike.

You will not be allowed to get off and touch the ground until you have done the required distance. Depending on the model of the bike used, the organisers may set rules due to the model of the bike used. Otherwise competitors can choose whatever resistance they desire and pedal at whatever rate they choose.

The video clips were all filmed courtesy of the Olympiad gym in Chippenham. The person being filmed is the current record holder for the course and two times National Octathalon Champion - Jacqui Macquisten

Lat Pull Downs – Competitors need to ensure that three things are done correctly. Firstly that their arms are extended and not bent at the elbow at the top of the range of lat pull down movement. Secondly they must bring the bar down to just below the level of their chin for a full repetition to count and thirdly they must not lean excessively back during the downward phase of the pull down. More than a 10 degree lean will mean the repetition is not counted by your judge. You can stop at any time and take a rest.

Box Step Ups – Competitors must first pick up their dumbbells from the top of the box and they will need to replace them there after they have completed the exercise. The box step must be 14 inches high +/- half an inch. To count as a step up both feet must be fully on top of the flat part of the box with no part of the heel hanging over the edge.  The competitor must stand near to vertical, not bent over at the hips, on the top of the box with hips above the ankles and not excessively leaning back. A lean back of more than 10 degrees will mean the repetition will not count. No jumping is allowed which means one foot must either be in contact with the floor or the box at all times. Feet must not pass over the sides of the box during the step up or step down phase.

Sit Ups - To count the hands must touch the ears and the back must touch the ground at the end of the downward phase of the sit up. There is no need for the back of the head to touch the ground. The elbows do however have to go back as far as possible to the floor. The elbows must touch the knees at the top of the sit up. This can be anywhere at the top of the knees – even to the side of the knees at the top but they both must touch. The competitor can stop and rest and continue later on but all sit ups need to be done before being able to continue.

Row – Competitors can start pulling at their rowing machine as soon as they sit down on the seat and their feet are off the ground. Event organisers can allow competitors to have someone tighten their foot straps if they wish. To complete this exercise competitors must have completed the required distance before getting off of the seat. They are allowed to row with their feet out of the straps but cannot take extra strokes with their feet on the floor.

Bench Press – Competitors must ensure that their arms are extended at the top of the bench press and that the bar must actually touch the chest at the end of the downward phase of the bench press. Your bottom must always be in contact with the bench. You can have your feet up on the bench if you wish. The position of your hands on the bar is also important. You cannot have them close together such that your hands are positioned closer together than your shoulders. Shoulder width apart and no nearer. You also cannot have your hands on the bar so far apart that such that when the bar is lowered onto your chest your hands are still further apart than your elbows.

Treadmill Run – Competitors must remain on the treadmill until they complete the required distance. They can stop to walk on the way but if you fall off the treadmill, you will only be allowed back on, but you will have to complete the whole distance again. The treadmill can be started on 0% but must be moved to 10% before the competitor can increase the treadmill running speed. Alternatively the treadmill can be started on the 10% incline. Depending on the makes and models the event organisers can decide on a procedure for all to follow.

Shoulder Press - The shoulder press must be on a steeply inclined bench such that the bar can be lowered down very close to the front of the face. The arms must be extended at the top of the press and the bar must be lowered to below the chin on the downward phase. Your bottom or hips must be touching the upright part of the bench at all times. The competitor finishes the exercise by placing the bar back down on the ground by their feet. Some event organisers may require the competitor to make a short sprint to cross a finishing line. Your event organiser may allow assistants to be behind the competitor in order to take the bar if requested. In these cases only full repetitions count. If this is not arranged you will have to rest the bar on your lap, or the ground, if you need a rest at any time. The hands must be placed on the bar no nearer than shoulder width apart (Your hand’s thumb must lie outside the edge of your body at the shoulders) and no further apart such that at the end of the down ward phase the arms are further apart than their elbows. This is not an incline chest press exercise and elbows must be directed out to the side of the body and not facing toward your front. The bar must also be raised vertically above the head and not out in front at an angle.

Pairs – pairs must be two people of the same sex and each person must do four of the eight exercises. It does not matter which 4 they do and in what order. However, the next exercise cannot be started until the last one has been completed and the person completing it has tagged their partner who must be ready waiting at the next exercise station. The team race ends when the last shoulder press repetition has been done and the bar returned to the floor. In the Club pairs event, both people must have been a member of the same club for at least 3 months in the last 3 months before the event. In the County pairs event. Both people must be currently living in the same county in their primary residence for at least a year in the year before the event.