| Event |
For Men |
For Women |
| 1st Circuit |
600 m 10 % incline / 1500 m row / Step Ups 100 x 2 x 15 kg db / 60 Upright row 20 kg / 30 Press Ups |
600 m 10 % incline / 1500 m row / Step Ups 100 x 2 x 8 kg db / 60 x 10 kg Upright row / 30 Press Ups |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
600 m 10 % incline / 1500 m row / Step Ups 100 x 2 x 15 kg db / 40 Upright row 20 kg / 20 Press Ups |
600 m 10 % incline / 1500 m row / Step Ups 100 x 2 x 8 kg db / 40 x 10 kg Upright row / 20 Press Ups |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
600 m 10 % incline / 1500 m row / Step Ups 100 x 2 x 15 kg db / 20 Upright row 20 kg / 10 Press Ups |
600 m 10 % incline / 1500 m row / Step Ups 100 x 2 x 8 kg db / 20 x 10 kg Upright row / 10 Press Ups |
