Ultra Octathalon Club
The Ultra-Octathalon Club course is for those people who want a longer course to do than the Club course but do not want to have to lift heavier weights. The distances and repetitions are more than those on the Club course
ULTRA-OCTATHALON INDIVIDUAL COURSE
MEN WOMEN
BIKE 3 km 3 km
LAT PULLS 60 reps 25kg 60 reps 15kg
STEP UPS 100 reps with 6kg 100 reps with 3kg
SIT UPS 50 reps 50 reps
ROW 1000 meters 1000 meters
BENCH PRESS 60 reps 20kg 60 reps 5 kg
RUN 400m on 5% 400m on 5% then
then 400m on 10% 400m on 10%
SHOULDER PRESS 60 reps 15kg 60 reps 5kg
Click here to download a pdf of the Ultra-Octathalon Club course showing imperial weights
Click here to download a pdf of the Ultra-Octathalon Club course showing metric weights
In this Mixed Pairs event male and female competitors must do the exercises shown. In years that have an even number (eg 2012) the Men start first and in the years that have an odd number (eg. 2011) the Women start with the first 2 exercises
ULTRA-OCTATHALON MIXED PAIRS - even years MEN WOMEN
BIKE 3 km
LAT PULLS 60 reps 25kg
STEP UPS 100 reps with 3 kg
SIT UPS 50 reps
ROW 1000 meters
BENCH PRESS 60 reps 20kg
RUN 400m on 5% then
400m on 10%
SHOULDER PRESS 60 reps 5kg
Download Pairs Ultra-Octathalon Club course (even years) in imperial weights
Download Pairs Ultra-Octathalon Club course (even years) in metric weights
ULTRA-OCTATHALON MIXED PAIRS - odd years MEN WOMEN
BIKE 3 km
LAT PULLS 60 reps 15kg
STEP UPS 100 reps 6kg
SIT UPS 50 reps
ROW 1000m
BENCH PRESS 60 reps 5kg
RUN 400m on 5%
then 400m on 10%
SHOULDER PRESS 60 reps 15kg
Download Pairs Ultra-Octathalon Club course (odd years) in imperial weights
Download Pairs Ultra-Octathalon Club course (odd years) in metric weights