| Event |
For Men |
For Women |
| 1st Circuit |
600 m 10 % Incline / 40 x 40 kg Bench Press / 2 km Bike / |
600 m 10 % Incline / 40 x 25 kg Bench Press / 2 km Bike / |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
30 x 20 kg Core Bag Burpee |
30 x 15 kg Core Bag Burpee |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
30 x 20 kg Core Bag Burpee |
30 x 15 kg Core Bag Burpee |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
600 m 10 % Incline / 40 x 40 kg Bench Press / 2 km Bike |
600 m 10 % Incline / 40 x 25 kg Bench Press / 2 km Bike |
