| Event |
For Men |
For Women |
| 1st Circuit |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
1000 m Row / 100 AST / 600 m 10 % incline / 10 CTF Burpees |
