Club
The Club course is an excellent course for Gym & Health Club users to do.
INDIVIDUAL CLUB COURSE
MEN WOMEN
BIKE 1km 1km
LAT PULLS 40 reps 30kg 40 reps 20kg
STEP UPS 50 reps with 6kg 50 reps with 3 kg
SIT UPS 30 reps 30 reps
ROW 500 meters 500 meters
BENCH PRESS 40 reps 25kg 40 reps 10 kg
RUN 400m on 10% 400m on 10%
SHOULDER PRESS 40 reps 15kg 40 reps 5kg
Click here to download a pdf of the Club course showing imperial weights
Click here to download a pdf of the Club 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 MEN WOMEN
BIKE 2 km 2 km
LAT PULLS 50 reps 35kg 50 reps 25kg
STEP UPS 50 reps with 6kg 50 reps with 3kg
SIT UPS 30 reps 30 reps
ROW 500 meters 500 meters
BENCH PRESS 40 reps 30kg 40 reps 15 kg
RUN 400m on 10% 400m on 10%
SHOULDER PRESS 40 reps 15kg 40 reps 5kg
Download the pairs club course in imperial weights
Download the pairs club course in metric weights