| Event |
For Men |
For Women |
| 1st Circuit |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 10 kg d/b Thrusters |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 4 kg d/b Thrusters |
| 2nd Circuit |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 10 kg d/b Thrusters |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 4 kg d/b Thrusters |
| 3rd Circuit |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 10 kg d/b Thrusters |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 4 kg d/b Thrusters |
| 4th Circuit |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 10 kg d/b Thrusters |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 4 kg d/b Thrusters |
| 5th Circuit |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 10 kg d/b Thrusters |
500 m Row - 20 Burpees - 100 mountain climbers - 20 x 2 x 4 kg d/b Thrusters |
