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 Shuttle run 10 meters course 10 meters 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 Shuttle run 10 meters course 10 meters course
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