| Event |
For Men |
For Women |
| 1st Circuit |
600 m Row / 100 AST / 15 CTF Burpees |
600 m Row / 100 AST / 15 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
600 m Row / 100 AST / 10 CTF Burpees |
600 m Row / 100 AST / 10 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
2 km Bike / 100 AST / 15 CTF Burpees |
2 km Bike / 100 AST / 15 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
2 km Bike / 100 AST / 10 CTF Burpees |
2 km Bike / 100 AST / 10 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 5th Circuit |
400 m 10 % incline Treadmill / 100 AST / 15 CTF Burpees |
400 m 10 % incline Treadmill / 100 AST / 15 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 6th Circuit |
400 m 10 % incline Treadmill / 100 AST / 10 CTF Burpees |
400 m 10 % incline Treadmill / 100 AST / 10 CTF Burpees |
