| Event |
For Men |
For Women |
| 1st Circuit |
40 Step Ups 2 x 10 kg db / 40 x 30 kg Bench Press / 80 Bench Jumps (40 each side) |
40 Step Ups 2 x 5 kg db / 40 x 15 kg Bench Press / 80 Bench Jumps (40 each side) |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
60 Step Ups 2 x 10 kg db / 30 x 30 kg Bench Press / 10 CTF Jump Over Burpees (5 each side) |
60 Step Ups 2 x 5 kg db / 30 x 15 kg Bench Press / 10 CTF Jump Over Burpees ( 5 each side) |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
80 Step Ups 2 x 10 kg db / 20 x 30 kg Bench press / 40 Bench Jumps (20 each side) |
80 Step Ups 2 x 5 kg db / 20 x 15 kg Bench Press / 40 Bench Jumps (40 each side) |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
100 Step Ups 2 x 10 kg db / 10 x 30 kg Bench Press / 10 x CTF Jump Over Burpees (5 each side) |
100 Step Ups 2 x 5 kg db / 10 x 15 kg Bench Press / 10 x CTF Jump Over Burpees (5 each side) |
