One On One Fitness Centre Courses (2003)

The One on One clubs run a series of X training events that use a similar course as the Ultrafit and are therefore an ideal training ground for the national competition. As well as the full course there are intermediate versions which are an excellent starting point for anyone who wants to get into X-training and work their way up to the National X-Training Championships or the Ultrafit competition. The indoor triathlon tests fitness.

For X-training events contact:

Stuart Leng
Operations Manager
One On One Fitness Centre
2 Everoak Estate
Worcester
WR2 5HP

Tel. 01684 575377 or 07787 514618

Standard courses

IRON MAN/WOMAN
No	Activity	Men	Women
1	Row	1000m	1000m
2	Bike	1.5 mile	1.5 mile
3	Lat pull-down	50 reps @ 50 Kg	50 reps @ 35 Kg
4	Full sit-ups	100	100
5	S/Starts	100 each leg	100 each leg
6	Box steps	100 with 12.5 Kg weight each hand	100 with 7.5 Kg weight each hand
7	Bench jumps	50 each side	50 each side
8	Bench press	50 reps @ 50 Kg	50 reps @ 35 Kg
9	Run	1000 metres @ 10% incline	1000 metres @ 10% incline
10	Shoulder press	40 reps @ 30 Kg	40 reps @ 20 Kg

 

OPEN COURSE
No	Activity	Men	Women
1	Row	500m	500m
2	Bike	1.0 mile	1.0 mile
3	Lat pull-down	50 reps @ 40 Kg	50 reps @ 25 Kg
4	Hip-flexor	60	60
5	S/Starts	50 each leg	50 each leg
6	Box steps	100 with 10 Kg weight in each hand	100 with 5 Kg weight in each hand
7	Bench jumps	30 each side	30 each side
8	Bench press	40 reps @ 40 Kg	40 reps @ 25 Kg
9	Run	800 metres @ 10% incline	800 metres @ 10% incline
10	Shoulder press	40 reps @ 25 Kg	40 reps @ 15 Kg

 

INTERMEDIATE COURSE
No	Activity	Men	Women
1	Row	500m	500m
2	Bike	0.6 mile	0.6 mile
3	Lat pull-down	25 reps @ 30 Kg	25 reps @ 20 Kg
4	Hip-flexor	40	40
5	S/Starts	30 each leg	30 each leg
6	Box steps	60 with 10 Kg weight in each hand	60 with 5 Kg weight in each hand
7	Bench jumps	20 each side	20 each side
8	Bench press	40 reps @ 25 Kg	40 reps @ 15 Kg
9	Run	500 metres @ 10% incline	500 metres @ 10% incline
10	Shoulder press	40 reps @ 15 Kg	40 reps @ 10 Kg

BEGINNERS COURSE - standard
No	Activity	Men	Women
1	Row	300m	300m
2	Bike	0.4 mile	0.4 mile
3	Lat pull-down	20 reps @ 20 Kg	20 reps @ 15 Kg
4	Hip-flexor	20	20
5	S/Starts	15 each leg	15 each leg
6	Box steps	40 with 10 Kg weight in each hand	40 with 5 Kg weight in each hand
7	Bench jumps	10 each side	10 each side
8	Bench press	25 reps @ 20 Kg	25 reps @ 10 Kg
9	Run	300 metres @ 10% incline	300 metres @ 10% incline
10	Shoulder press	25 reps @ 15 Kg	25 reps @ 10 Kg

 

INDOOR TRIATHLON

No	Activity	Duration
1	Row	2500 metres
2	Bike	2.5 miles
3	Run	2000 metres