| Event |
For Men |
For Women |
| 1st Circuit |
400 m 10 % Incline / 40 x 30 kg Bench Press / 1.5 km Bike |
400 m 10 % Incline / 40 x 15 kg Bench Press / 1.5 km Bike |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
20 x 20 kg Core Bag Burpees |
20 x 15 kg Core Bag Burpees |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
20 x 20 kg Core Bag Burpees |
20 x 15 kg Core Bag Burpees |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
400 m 10 % Incline / 40 x 30 kg Bench Press / 1.5 km Bike |
400 m 10 % Incline / 40 x 15 kg Bench Press / 1.5 km Bike |
