Short
The Short Octathalon course is excellent for beginners to fitness
INDIVIDUALS SHORT COURSE
MEN WOMEN
BIKE 1km 1km
LAT PULLS 20 reps 30kg 20 reps 20kg
STEP UPS 20 reps with 6kg 20 reps with 3kg
SIT UPS 15 reps 15 reps
ROW 300 meters 300 meters
BENCH PRESS 20 reps 25kg 20 reps 10 kg
RUN 400m on 5% 400m on 5%
SHOULDER PRESS 20 reps 15kg 20 reps 5kg
Click here to download a pdf of the Short course showing imperial weights
Click here to download a pdf of the Short 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 SHORT COURSE MEN WOMEN
BIKE 1 km 1 km
LAT PULLS 20 reps 30kg 20 reps 20kg
STEP UPS 20 reps with 6kg 20 reps with 3kg
SIT UPS 15 reps 15 reps
ROW 300 meters 300 meters
BENCH PRESS 20 reps 25kg 20 reps 10 kg
RUN 400m on 5% 400m on 5%
SHOULDER PRESS 20 reps 15kg 20 reps 5kg
Click here to download Pairs Short course details in imperial
Click here to download Pairs Short course details in metric