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ULTRA-OCTATHALON

For those of you looking for a longer course to test yourself on - have a go at the Ultra-Octathalon course.

Same exercises, same Octathalon order, but the weights are slightly lighter, the distances longer and there are more weight repetitions. Getting good at this will be great preparation for the Octathalon Championships

2nd MAY 2009 RESULTS - Click on link

Cup course	Mens	Womens
Bike	3km	3km
Lat Pulls	60 reps @ 40kg	60 reps @ 25kg
Step Ups	100 @ 10kg	100 @ 5 kg
Sit ups	80	80
Row	1km	1km
Bench Press	60 reps @ 35kg	60 reps @ 20kg
Run	400m run @ 5% then 400m run @ 10%	400m run @ 5% then 400m run @ 10%
Shoulder Press	60 reps @ 20kg	60 reps @ 10kg

Club course	Mens	Womens
Bike	3km	3km
Lat Pulls	60 reps @ 25kg	60 reps @ 15kg
Step Ups	100 @ 10kg	100 @ 5 kg
Sit ups	50	50
Row	1km	1km
Bench Press	60 reps @ 20kg	60 reps @ 5kg
Run	400m run @ 5% then 400m run @ 10%	400m run @ 5% then 400m run @ 10%
Shoulder Press	60 reps @ 15kg	60 reps @ 5kg

Mixed Pairs -Odd years 2009 etc	Men	Women
Bike		3km
Lat Pulls		60 reps @ 25kg
Step Ups	100 @ 10kg
Sit ups	80
Row		1km
Bench Press		60 reps @ 20kg
Run	400m run @ 5% then 400m run @ 10%
Shoulder Press	60 reps @ 20kg

Mixed Pairs - Even years 2010 etc	Men	Women
Bike	3km
Lat Pulls	60 reps @ 40kg
Step Ups		100 @ 5 kg
Sit ups		80
Row	1km
Bench Press	60 reps @ 35kg
Run		400m run @ 5% then 400m run @ 10%
Shoulder Press		60 reps @ 10kg

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