Boxfit Course (29th March, 2003)

Details of how to enter are on the entry form. This file is in Adobe pdf format - you need the free Acrobat reader to view and print the form. Further details from (www.boxfit-luton.co.uk).

OPEN COURSE
No	Activity	Men	Women
1	Bike	1.5 km	1.5 km
2	Squat thrusts	200	200
3	Shoulder press	40 reps @ 25Kg	40 reps @ 15Kg
4	Full sit-ups (feet held)	60	60
5	Row	500 meters	500 meters
6	Bench press (free weight)	40 reps @ 40 Kg	40 reps @ 25 Kg
7	Bench jumps	100	100
8	Box steps	100 with 10 Kg each hand	100 with 5 Kg each hand
9	Lat pull-downs	50 reps @ 42 Kg	50 reps @ 30 Kg
10	Run	800 meters @ 6% incline	800 meters @ 6% incline

INTERMEDIATE COURSE
No	Activity	Men	Women
1	Bike	1.0 km	1.0 km
2	Squat thrusts	100	100
3	Shoulder press	30 reps @ 20Kg	30 reps @ 10Kg
4	Full sit-ups (feet held)	40	30
5	Row	500 meters	500 meters
6	Bench press (free weight)	40 reps @ 30 Kg	40 reps @ 15 Kg
7	Bench jumps	50	50
8	Box steps	50 with 7 Kg each hand	50 with 4 Kg each hand
9	Lat pull-downs	35 reps @ 35 Kg	25 reps @ 15 Kg
10	Run	600 meters @ 4% incline	600 meters flat