Juniors
The Junior courses are split up into grades. The first grade is Yellow. When Juniors can do this course non stop their trainer can choose to grade them up to the next course. The next grade is Orange, then Green, then Blue, then Brown and then Black. Anyone under 19 can do these courses. All the Junior courses are shown below - just scroll down to the one you want.
JUNIOR OCTATHALON YELLOW GRADE COURSE
BOYS GIRLS
BIKE 300m 300m
LAT PULLS 10 reps 10kg 10 reps 10kg
STEP UPS 30 reps with 2kg 30 reps with 2kg
SIT UPS (Assisted) 10 half reps 10 half reps
ROW 250 meters 250 meters
BENCH PRESS 10 reps 5kg 10 reps 5 kg
RUN 200m on 5% 200m on 5%
SHOULDER PRESS 10 reps 3kg 10 reps 3kg
Click here to download a pdf of the details of the Junior Yellow Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Yellow Grade Course showing Metric weights
JUNIOR OCTATHALON ORANGE GRADE COURSE
BOYS GIRLS
BIKE 600m 600m
LAT PULLS 20 reps 15kg 20 reps 15kg
STEP UPS 30 reps with 3kg 30 reps with 3kg
SIT UPS (Assisted) 15 half reps 15 half reps
ROW 300 meters 300 meters
BENCH PRESS 20 reps 5kg 20 reps 5 kg
RUN 300m on 6% 300m on 6%
SHOULDER PRESS 10 reps 5kg 10 reps 5kg
Click here to download a pdf of the details of the Junior Orange Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Orange Grade Course showing Metric weights
JUNIOR OCTATHALON GREEN GRADE COURSE
BOYS GIRLS
BIKE 600m 600m
LAT PULLS 30 reps 15kg 30 reps 15kg
STEP UPS 30 reps with 3kg 30 reps with 3kg
SIT UPS 20 half reps 20 half reps
ROW 400 meters 400 meters
BENCH PRESS 30 reps 5kg 30 reps 5 kg
RUN 300m on 7% 300m on 7%
SHOULDER PRESS 20 reps 5kg 20 reps 5kg
Click here to download a pdf of the details of the Junior Green Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Green Grade Course showing Metric weights
JUNIOR OCTATHALON BLUE GRADE COURSE
BOYS GIRLS
BIKE 800 m 800 m
LAT PULLS 40 reps 15kg 40 reps 15kg
STEP UPS 40 reps with 3kg 40 reps with 3kg
SIT UPS 20 reps 20 reps
ROW 400 meters 400 meters
BENCH PRESS 30reps 10 kg 30reps 10 kg
RUN 300m on 8% 300m on 8%
SHOULDER PRESS 30 reps 5kg 30 reps 5kg
Click here to download details of the Junior Blue Grade Course showing Imperial weights
Click here to download details of the Junior Blue Grade Course showing Metric weights
JUNIOR OCTATHALON BROWN GRADE COURSE
BOYS GIRLS
BIKE 1km 1km
LAT PULLS 40 reps 25kg 40 reps 15kg
STEP UPS 50 reps with 4 kg 50 reps with 2 kg
SIT UPS 30 reps 30 reps
ROW 500 meters 400 meters
BENCH PRESS 40 reps 12.5 kg 40 reps 10 kg
RUN 400m on 10% 300m on 10%
SHOULDER PRESS 40 reps 10kg 40 reps 5kg
Click here to download a pdf of the details of the Junior Boys Brown Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Boys Brown Grade Course showing Metric weights
Click here to download a pdf of the details of the Junior Girls Brown Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Girls Brown Grade Course showing Metric weights
JUNIOR OCTATHALON BLACK GRADE COURSE
BOYS GIRLS
BIKE 1km 1km
LAT PULLS 40 reps 30kg 40 reps 20kg
STEP UPS 50 reps with 5kg 50 reps with 3kg
SIT UPS 30 reps 30 reps
ROW 500 meters 500 meters
BENCH PRESS 40 reps 20kg 40 reps 10kg
RUN 400m on 10% 400m on 10%
SHOULDER PRESS 40 reps 15kg 40 reps 5kg
Click here to download a pdf of the details of the Junior Boys Black Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Boys Black Grade Course showing Metric weights
Click here to download a pdf of the details of the Junior Girls Black Grade Course showing Imperial weights
Click here to download a pdf of the details of the Junior Girls Black Grade 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.
JUNIOR OCTATHALON PAIRS COURSE
BOYS GIRLS
BIKE 2km 2km
LAT PULLS 50 reps 30kg 50 reps 20kg
STEP UPS 50 reps with 5kg 50 reps with 3kg
SIT UPS 30 reps 30 reps
ROW 500 meters 500 meters
BENCH PRESS 40 reps 20kg 40 reps 10kg
RUN 400m on 10% 400m on 10%
SHOULDER PRESS 40 reps 15kg 40 reps 5kg
Click here to download a pdf of the details of the Junior Pairs Course showing Imperial weights
Click here to download a pdf of the details of the Junior Pairs Course showing Metric weights