| Event |
For Men |
For Women |
| 1st Circuit |
60 Step Ups 2 x 15 kg db / 60 x 40 kg Bench Press / 120 bench Jumps (60 each side) |
60 Step Ups 2 x 10 kg db / 60 x 20 kg Bench Press / 120 Bench Jumps (60 each side) |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
70 Step Ups 2 x 15 kg db / 50 x 40 kg Bench Press / 20 x CTF Jump Over Burpees (10 each side) |
70 Step Ups 2 x 10 kg db / 50 x 20 kg Bench Press / 20 x CTF Burpees (10 each side) |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
80 Step Ups 2 x 15 kg db / 40 x 40 kg Bench Press / 80 Bench Jumps (40 each side) |
80 Step Ups 2 x 10 kg db / 40 x 20 kg Bench Press / 80 Bench Jumps (40 each side) |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
90 Step Ups 2 x 15 kg db / 30 x 40 kg Bench Press / 20 x CTF Jump Over Burpees (10 each side) |
90 Step Ups 2 x 10 kg db / 30 x 20 kg Bench Press / 20 x CTF jump Over Burpees (10 each side) |
| Recovery |
1 minute |
1 minute |
| 5th Circuit |
100 Step Ups 2 x 15 kg db / 20 x 40 kg Bench Press / 40 Bench Jumps (20 each side) |
100 Step Ups 2 x 10 kg db / 20 x 20 kg Bench Press / 40 Bench Jumps (20 each side) |
