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PDF-DokumentSTRENFLEX® Masters Championship Regulations
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The 10 (decathlon) exercises for national and international competitions
  exercise workout 1-2 1-2 3 3 4 4 ← category
I Bench press 12 times at 70 60 60 50 50 40  men  women
% of the contestant’s body weight
II Squats 12 times at 80 70 60 50 50 40
III Clean & press 12 times at 40 30 25 20 20 15
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 of rope-skipping or (depending on the sponsor):
Version b) 5 minutes on the indoor cycle, or
Version c) 5 minutes on the rowing machine
IX Interval course a dash from the starting position, about 5 meters back and forth with "tagging", 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.

S
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1-bench press

I bench press

 2-squat

II squat
3-clean and press

III clean and press
4-dips

IV dips

 5-chin up

V chin up
6-push ups in sloping position

VI push ups in sloping position

 7-abdominal crunches

VII abdominal crunches

E
N
d
u
r
a
n
c
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8-rope skipping

VIII cardio

 9-interval courses - one leg sit-up

IX interval courses: - one leg sit-up
9-coordination and interval courses

- jumping jacks

 9-coordination and interval courses

- push-ups

 9-coordination and interval courses

- straight jumps

F
L
E
X
i
b
i
l
i
t
y
stand & reach

X - stand & reach

 10-split

- split

 10-shoulder joint

- shoulder joint
It is mandatory for each participant in a national or international STRENFLEX® championship to take a basic training class beforehand to familiarize him- or herself with the corresponding technical requirements.

CUP REGULATIONS
Match the national or international regulations, but the cup is conducted with just one round, i.e. without a final.

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