Rock-Octathalon
The Rock Octathalon course has heavier weights than the Cup course but lower repetitions and lesser distances. It is great for those who prefer to lift heavy weights and for those not wanting to run, row or bike that far. It is a tough course to do fast.
ROCK-OCTATHALON INDIVIDUAL COURSE
MEN WOMEN
BIKE 500 m 500 m
LAT PULLS 20 reps 55kg 20 reps 40kg
STEP UPS 30 reps with 20kg 30 reps with 12kg
SIT UPS 30 reps 30 reps
ROW 300 meters 300 meters
BENCH PRESS 20 reps 55kg 20 reps 35 kg
RUN 200m on 10% 200m on 10%
SHOULDER PRESS 20 reps 35kg 20 reps 20k
Click here to download a pdf of the details of the Rock Octathalon course showing Imperial weights
Click here to download a pdf of the details of the Rock Octathalon course showing Metric weights
In this pairs event partners must do either the 1st Duo, 2nd Duo, 3rd Duo or 4th Duo and each must do 2 of the Duo's. The waiting partner must be tagged / touched before they can start their next Duo and they must wait on the exercise station for their partner to do that.
ROCK OCTATHALON PAIRS COURSE MEN WOMEN
BIKE 500 m 500 m
LAT PULLS 20 reps 55kg 20 reps 40kg
STEP UPS 30 reps with 20kg 30 reps with 12kg
SIT UPS 30 reps 30 reps
ROW 300 meters 300 meters
BENCH PRESS 20 reps 55kg 20 reps 35 kg
RUN 200m on 10% 200m on 10%
SHOULDER PRESS 20 reps 35kg 20 reps 20kg
Download details of the Rock Octathalon Pairs course in Imperial weights
Download details of the Rock Octathalon Pairs course in Metric weights