X-Zone (2001 course)
|
INDIVIDUAL
COURSE - heats
|
| No |
Activity |
Men |
Women |
| 1 |
Recumbent
cycle |
2
km |
2
km |
| 2 |
Push
ups |
50 |
30 |
| 3 |
Treadmill |
2.5
km (3% incline) |
2.5
km (3% incline) |
| 4 |
Shoulder
press* |
1200
Kg |
800
Kg |
| 5 |
Row |
1500
meters |
1500
meters |
| 6 |
Sit
ups |
50 |
30 |
| 7 |
Rope
climb |
2
x 12 ft |
2
x 10 ft |
| 8 |
Stepmill |
45
floors |
45
floors |
| 9 |
Bike |
4
km |
4
km |
| 10 |
Shuttle
run |
10
metre course |
10
metre course |
|
INDIVIDUAL
COURSE - Finals
|
| No |
Activity |
Men |
Women |
| 1 |
Recumbent
cycle |
3
km |
3
km |
| 2 |
Push
ups |
60 |
40 |
| 3 |
Treadmill |
3
km (3% incline) |
3
km (3% incline) |
| 4 |
Shoulder
press* |
1500
Kg |
1000
Kg |
| 5 |
Row |
2000
meters |
2000
meters |
| 6 |
Sit
ups |
60 |
40 |
| 7 |
Rope
climb |
2
x 15 ft |
2
x 12 ft |
| 8 |
Stepmill |
50
floors |
50
floors |
| 9 |
Bike |
5
km |
5
km |
| 10 |
Shuttle
run |
10
metre course |
10
metre course |
*Select the weight
that suits you, e.g., 30 reps of 40kg for men, 40 reps of 20kg for women.
|
