| Event |
For Men |
For Women |
| 1st Circuit |
100 Step Ups (2 x 14 kg db) 20 x 20 kg Goblet Squats / 100 AST |
100 Step Ups (2 x 10 kg db) 20 x 12 kg Goblet Squats / 100 AST |
| 2nd Circuit |
600 m 10 % Incline / 20 CTF Burpees / 3 km Bike |
600 m 10 % Incline / 20 CTF Burpees / 3 km Bike |
| Recovery |
2 minutes |
2 minutes |
| 3rd Circuit |
80 Step Ups (2 x 14 kg db) 20 x 20 kg Goblet Squats / 100 AST |
80 Step Ups (2 x 10 kg db) 20 x 12 kg Goblet Squats / 100 AST |
| 4th Circuit |
600 m 10 % Incline / 20 CTF Burpees / 2 km Bike |
600 m 10 % Incline / 20 CTF Burpees / 2 km Bike |
| Recovery |
1 minute |
1 minute |
| 5th Circuit |
60 Step Ups (2 x 14 kg db) 20 x 20 kg Goblet Squats / 100 AST |
60 Step Ups (2 x 10 kg db) 20 x 20 kg Goblet Squats / 100 AST |
| 6th Circuit |
600 m 10 % Incline / 20 CTF Burpees / 1 km Bike |
600 m 10 % Incline / 20 CTF Burpees / 1 km Bike |
