Dragons Gauntlet
No	Activity	Male Open/Masters	Female Open/Masters	Male Intermediate	Female Intermediate
1	Bench Jumps 6 risers	60  (30 each side)	60  (30 each side)	40  (20 each side)	40  (20 each side)
2	Box Steps 6 risers	60 with 10kg in each hand	60 with 6kg in each hand	60 with 8kg in each hand	60 with 4kg in each hand
3	X-Trainer LifeFitness	0.5k	0.4k	0.4k	0.3k
4	Lat Pull-Down	40 reps @ 45 kg	40 reps @ 30 kg	25 reps @ 35 kg	25 reps @ 20 kg
5	Row Concept 2	500m	500m	500m	500m
6	Upright Row Free weight (standing)	40 reps @ 20 kg	40 reps @ 10 kg	25 reps @ 17.5kg	25 reps @ 10 kg
7	Shoulder Press Free weight	40 reps @ 25 kg	40 reps @ 15 kg	25 reps @ 20kg	25 reps @ 10 kg
8	Bike  Lifecycle 9500	1.5k	1.5k	1.5k	1.5k
9	Run LifeFitness	1000m @ 5%	1000m @ 5%	800m @ 3%	800m @ 3%
10	Bench Press Free weight	40 reps @ 40 kg	40 reps @ 25 kg	25 reps @ 30kg	25 reps @ 20 kg

Rules

1. Bench Jumps (6 risers high) - Both hands must be placed on the front of the bench, both feet must connect with the floor at the same time to complete the repetition.

2. Box Steps (6 risers high) - Feet must cross the white line, with body in the up right position on the upward movement.

3. X-Trainer (Lifefitness 95T) - Men min. level 15, Women min. 10. Hands must remain in contact with levers at all time.

4. Lat-Pull Down - Bar must go below the chin on the downward motion and arms must be fully extended on the upward motion.

5. Row Concept 2 Model D - Machine will be pre -et with the distance. Competitors to adjust the damper level (1-10) and tighten their own foot straps (no assistance will be allowed).

6. Upright Row (body pump bar) - Hands must be inside markers on the bar, feet must remain flat on the floor at all times, arms to fully extend on downward motion and hands must touch the chin on the upward motion. Elbows must stay above the bar on the upward motion, no movement from the hips or back will be allowed.

7. Shoulder Press (body pump bar) - Bar must come below the chin on the downward motion and full extension on the upward motion.

8. Upright Bike (Lifefitness 95T) - Men min. level 15, Women min. 10.

9. Run - Incline will be set by the marshals, competitor must change their speed with the arrows. Marshals will stop the machine and disqualify the competitor for any holding on.

10. Bench Press - Bar must touch the chest on the downward motion and arms fully extended on the upward motion.

N.B. Levels for the Intermediate bike and X-trainer will be Men Level 12 and Women Level 8.