| Event |
For Men |
For Women |
| 1st Circuit |
1000 m 10 % incline / 50 x 50 kg Bench /600 m 10 % Incline / 50 x 30 kg Shoulder Press |
1000 m 10 % incline / 50 x 30 kg Bench /600 m 10 % Incline / 50 x 20 kg Shoulder Press |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
800 m 10 % incline / 40 x 50 kg Bench Press / 500 m 10 % Incline / 40 x 30 kg Shoulder Press |
800 m 10 % incline / 40 x 30 kg Bench press / 500 m 10 % incline / 40 x 20 kg Shoulder Press |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
600 m 10 % incline / 30 x 50 kg Bench Press / 400 m 10 % Incline / 30 x 30 kg Shoulder Press |
600 m 10 % Incline / 30 x 30 kg Bench Press / 400 m 10 % incline / 30 x 20 kg Shoulder Press |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
400 m 10 % incline / 20 x 50 kg Bench Press / 500 m 10 % Incline / 20 x 30 kg Shoulder Press |
400 m 10 % incline / 20 x 30 kg Bench Press / 500 m 10 % Incline / 20 x 20 kg Shoulder Press |
| Recovery |
1 minute |
1 minute |
| 5th Circuit |
500 m flat /10 x 50 kg Bench Press / 600 m 10 % incline / 10 x 30 kg Shoulder Press |
500 m flat /10 x 30 kg Bench Press / 600 m 10 % incline / 10 x 20 kg Shoulder Press |
