ROYAL MARINES CROSS-TRAINING CHAMPIONSHIPS 2008

‘THE COMMANDO COURSE’

DISCIPLINE	MEN	WOMEN	TEAM
Row	750M	500m	750m
Shoulder Press	40 reps @ 30Kg	40 reps @ 15Kg	50 reps @ 30Kg
Sit-Ups	60 reps	60 reps	60 reps
Upright Row	40 reps @ 25Kg	40 reps @ 10Kg	50 reps @ 25Kg
Bike	1.5 Km @ Level 10	1.5Km @ Level 8	2 Km @ Level 10
Lat Pulldown	40 reps @ 45Kg	40 reps @ 20Kg	50 reps @ 45 Kg
Step Ups–14.5” Box	60 reps @ 10Kg	60 reps @ 4Kg	80 reps @ 10Kg
Weight Carry	4 x 15M @ 26Kg	4 x 15M @ 10Kg	6 x 15M @ 26Kg
Treadmill	800M @ 6% incline	600M @ 6% Incline	1Km @ 6% Incline
Bench Press	40 reps @ 50Kg	40 reps @ 20Kg	50 reps @ 50Kg

Competition Rules

1. Row Machine will be pre-set with the distance, competitors may adjust damper level (1-10).

2. Shoulder Press Bar must go below chin on the downward motion, arms to full extension on the upward motion.

3. Sit Ups Feet will be held, elbows to touch the knees on the upward motion and touch the mat on the rearward motion.

4. Upright Row Bar to be held in the centre (Marked with tape), bar to come in line with the chin on the upward motion and go to full extension on the downward motion.

5. Bike Press Quick Start, increase to relevant level, complete relevant distance. No standing.

6. Lat Pulldown Competitor must remain seated, bar must come below the chin on the downward motion and arms to fully extend on the upward motion.

7. Step ups Feet must cross the marked line (2 Inches), with the body in the upright position when on top of the box.

8. Weight carry Competitors may run or walk the relevant distance, weights can be placed down on mats at each end of the course, if they are placed down mid-course a 15 second penalty will be incurred.

9. Treadmill Press Quick Start and raise to 6% incline, and then increase the speed. Competitors may adjust their own speed, however, any holding onto the treadmill will result in disqualification.

10. Bench Press Bar must touch the chest on the downward motion, with full arm extension on the upward motion. No bouncing off the chest will be allowed.

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