| Event |
For Men |
For Women |
| 1st Circuit |
100 Step Ups (2 x 10 kg d/b ) 10 x 20 kg Goblet Squats / 100 AST |
100 Step Ups (2 x 8 kg d/b ) 10 x 12 kg Goblet Squats / 100 AST |
| 2nd Circuit |
400 m @ 10 % Incline / 15 CTF Burpees / 2 km Bike |
400 m @ 10 % Incline / 15 CTF Burpees / 2 km Bike |
| Recovery |
2 minutes |
2 minutes |
| 3rd Circuit |
80 Step Ups (2 x 10 kg d/b) 15 x 20 kg Goblet Squats / 100 AST |
80 Step Ups (2 x 8 kg d/b) 15 x 12 kg Goblet Squats / 100 AST |
| 4th Circuit |
400 m @ 10% Incline / 10 CTF Burpees / 1.5 km Bike |
400 m @ 10% Incline / 10 CTF Burpees / 1.5 km Bike |
