| Event |
For Men |
For Women |
| 1st Circuit |
1.5 km Bike / 100 AST / 500 m Row |
1.5 km Bike / 100 AST / 500 m Row |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
15 x 20 kg Barbell Thruster / 15 CTF Burpees / 15 Med Ball Press Ups / 15 Air Squats |
15 x 10 kg Barbell Thruster / 15 CTF Burpees / 15 Med Ball Press Ups / 15 Air Squats |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
1.5 km Bike / 100 AST / 500 m Row |
1.5 km Bike / 100 AST / 500 m Row |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
15 x 20 kg Barbell Thruster / 15 CTF Burpees / 15 Med Ball Press Ups / 15 Air Squats |
15 x 10 kg Barbell Thruster / 15 CTF Burpees / 15 Med Ball Press Ups / 15 Air Squats |
| Recovery |
1 minute |
1 minute |
| 5th Circuit |
1.5 km Bike / 100 AST / 500 m Row |
1.5 km Bike / 100 AST / 500 m Row |
| Recovery |
1 minute |
1 minute |
| 6th Circuit |
15 x 20 kg Barbell Thruster / 15 CTF Burpees / 15 Med Ball Press Ups / 15 Air Squats |
15 x 10 kg Barbell Thruster / 15 CTF Burpees / 15 Med Ball Press Ups / 15 Air Squats |
