FITNESS SPORT No 1 year 2007

The 10 (Decathlon) exercises for STRENFLEX ® MASTERS Championships

1-2 Men

1-2 Women

3 Men

3 Women

4 Men

4 Women

Category

70 60 60 50 50 40 80 70 60 50 50 40 40 30 25 20 20 15

% of the own body weight

– 12 x at

I Bench press

II Squats – 12 x at III Clean & Press – 12 x at IV Dips

– Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds.

V Chin-ups – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds. VI Push-ups from the bench – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds (from age category 3 onward, push-ups may be performed on the ground). VII Abdominal crunches – Scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds. VIII Cardio – Version a) 2 minutes rope-skipping, or depending on the sponsor, version b) 5 min. indoor cycle, or version c) 5 min. rowing machine IX Interval course – A dash from the starting position, about 5 meters back and forth with „tag ging“, followed by 10 one-legged, alternating sit-ups - 5 times on each side, another dash back and forth, followed by 10 jumping jacks incl. arm motions and transferring a foam piece from one hand to the other, another dash back and forth, 10 push-ups with wide arm position, and a final dash back and forth, followed by 10 straight jumps while passing the foam piece from one hand to the other. X Flexibility – Stand & reach from the bench - leg splits (independent of direction), score is counted starting at 30 cm from the ground - shoulder joint.

VIII Cardio

IX Interval course

FLEXIBILITY

ENDURANCE

X Flexibility

The comprehensive set of regulations can directly be printed out from www.strenflex.org .