<< CHAMPIONSHIP REGULATIONS

The 10 (decathlon) competition exercises for an OPEN championship
Match the requirements for STRENFLEX® Youth & Sport, junior age categories 12 to 13, 14 to 15 and 16 to 17, STRENFLEX® trade fair and outdoor events, and club-based sport groups and serve as a basis for the STRENFLEX® fitness test and for gym championships
  Age category
1 18 to 34 years of age
2 35 to 49 years of age
3 50 to 59 years of age
4 60 years of age and over
The participants start jointly, and the results are evaluated in accordance with the age category.
The 10 (decathlon) competition exercises for an OPEN championship are as follows (the mandatory strength part with dumbbell exercises and some stretching exercises are not performed):
I 1-Dips Dips scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds.
II 2-Klimmzüge Chin-ups scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds.
III 3-Liegestütze ab Bank 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).
IV 4-Rumpfbeugen Abdominal crunches scores count from the first exercise onward - 1 point per exercise - maximum number within 45 seconds.
V 5-Cardio Cardio depending on the sponsor: Version a) 1 minute (instead of 2 minutes) rope-skipping, or Version b) 2 minutes (instead of 5 minutes) on the indoor cycle, or Version c) 2 minutes (instead of 5 minutes) on the rowing machine.
Interval course no dash - only the four stationary exercises are performed, since the coordination factor is also tested.
VI 6-Sit-Ups Sit-ups 10 one-legged sit-ups, alternately - perform each side 5 times.
VII 7-Jumping-Jacks Jumping jacks 10 jumping jacks, incl. arm motions and passing foam piece from one hand to the other.
VIII 8-Liegestütze Push-ups 10 push-ups with wide arm position.
IX 9-Strecksprünge Straight jumps 10 straight jumps, incl. arm motion and passing foam piece from one hand to the other.
X 10-Flexibilität Flexibility stand & reach from the bench.
Although the exercises are not judged as strictly in STRENFLEX® gym or OPEN championships, it is worthwhile participating in a basic course.

THE STRENFLEX DECATHLON MAKES FITNESS MEASURABLE!

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