Seniors
The Senior Octathalon course was designed for those people over the age of 65. The step ups are not so high up and the sit ups are only half sit ups that can be assisted with something like a Bosu ball.
SENIOR OCTATHALON INDIVIDUAL COURSE
MEN WOMEN
BIKE 600m 600m
LAT PULLS 30 reps 15kg 30 reps 15kg
STEP UPS (2 Risers) 30 reps with 3kg 30 reps with 3kg
SIT UPS (Assisted) 20 reps 20 reps
ROW 400 meters 400 meters
BENCH PRESS 30 reps 5kg 30 reps 5kg
RUN 300m on 5% 300m on 5%
SHOULDER PRESS 20 reps 5kg 20 reps 5kg
Click here to download a pdf of the details of the Senior Octathalon course showing Imperial weights
Click here to download a pdf of the details of the Senior Octathalon 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.
SENIOR OCTATHALON PAIRS COURSE MEN WOMEN
BIKE 600m 600m
LAT PULLS 30 reps 15kg 30 reps 15kg
STEP UPS (2 Risers) 30 reps with 3kg 30 reps with 3kg
SIT UPS (Assisted) 20 reps 20 reps
ROW 400 meters 400 meters
BENCH PRESS 30 reps 5kg 30 reps 5kg
RUN 300m on 5% 300m on 5%
SHOULDER PRESS 20 reps 5kg 20 reps 5kg
Download details of the Senior Octathalon pairs course in Imperial weights
Download details of the Senior Octathalon pairs course in Metric weights