Ironman Octathalon
The Ironman Octathalon Course is our longest course. It has the greatest distances, most amount of repetitions but the weights are similar to the Club course weights. Mastering this course will get you seriously fit.
IRONMAN OCTATHALON INDIVIDUAL COURSE
MEN WOMEN
BIKE 5km 5km
LAT PULLS 100 reps 30kg 100 reps 20kg
STEP UPS 200 reps with 6kg 200 reps with 3kg
SIT UPS 100 reps 100 reps
ROW 2000 meters 2000 meters
BENCH PRESS 100 reps 25kg 100 reps 10kg
RUN 1.5km on 5% 1.5km on 5%
SHOULDER PRESS 100 reps 15kg 100 reps 5kg
Click here to download a pdf of the details of the Ironman Octathalon course showing Imperial weights
Click here to download a pdf of the details of the Ironman Octathalon course showing Metric weights
The Ironman pairs course is done by 2 people with each doing 4 exercises. Any 4 can be chosen. The partner waiting their turn to do the next exercise must wait at their exercise station and not start until they get tagged / touched by their partner.
IRONMAN OCTATHALON PAIRS COURSE MEN WOMEN
BIKE 5km 5km
LAT PULLS 100 reps 30kg 100 reps 20kg
STEP UPS 200 reps with 6kg 200 reps with 3kg
SIT UPS 100 reps 100 reps
ROW 2000 meters 2000 meters
BENCH PRESS 100 reps 25kg 100 reps 10kg
RUN 1.5km on 5% 1.5km on 5%
SHOULDER PRESS 100 reps 15kg 100 reps 5kg
Download details of the Ironman Octathalon pairs course in Imperial weights
Download details of the Ironman Octathalon pairs course in Metric weights