| Event |
For Men |
For Women |
| 1st Circuit |
2 km Bike / AST 140 / 750 m Row |
2 km Bike / AST 140 / 750 m Row |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
20 x 30 kg Barbell Thruster / 20 CTF Burpees / 20 Med Ball Press Ups / 20 Air Squats |
20 x 15 kg Barbell Thruster / 20 CTF Burpees / 20 Med Ball Press Ups / 20 Air Squats |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
2 km Bike / AST 140 / 750 m Row |
2 km Bike / AST 140 / 750 m Row |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
20 x 30 kg Barbell Thruster / 20 CTF Burpees / 20 Med Ball Press Ups / 20 Air Squats |
20 x 15 kg Barbell Thruster / 20 CTF Burpees / 20 Med Ball Press Ups / 20 Air Squats |
| Recovery |
1 minute |
1 minute |
| 5th Circuit |
2 km Bike / AST 140 / 750 m Row |
2 km Bike / AST 140 / 750 m Row |
| Recovery |
1 minute |
1 minute |
| 6th Circuit |
20 x 30 kg Barbell Thruster / 20 CTF Burpees / 20 Med Ball Press Ups / 20 Air Squats |
20 x 15 kg Barbell Thruster / 20 CTF Burpees / 20 Med Ball Press Ups / 20 Air Squats |
