| Event |
For Men |
For Women |
| 1st Circuit |
600 m 10 % incline / 30 Press Ups |
600 m 10 % incline / 30 Press Ups |
| 2nd Circuit |
750 m Row / 30 Press Ups |
750 m Row / 30 Press Ups |
| 3rd Circuit |
3 km Bike / 30 Press Ups |
3 km Bike / 30 Press Ups |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
600 m 10 % incline / 140 AST |
600 m 10 % incline / 140 AST |
| 5th Circuit |
750 m Row / 140 AST |
750 m Row / 140 AST |
| 6th Circuit |
3 km Bike / 140 AST |
3 km Bike / 140 AST |
| Recovery |
1 minute |
1 minute |
| 7th Circuit |
600 m 10 % incline / 30 CTF Burpeees |
600 m 10 % incline / 30 CTF Burpeees |
| 8th Circuit |
750 m Row / 20 CT Burpees |
750 m Row / 20 CTF Burpees |
| 9th Circuit |
3 km Bike / 15 CTF Burpees |
3 km Bike / 15 CTF Burpees |
