| Event |
For Men |
For Women |
| 1st Circuit |
400 m 10 % incline / 20 Press Ups |
400 m 10 % incline / 20 Press Ups |
| 2nd Circuit |
500 m Row / 20 Press Ups |
500 m Row / 20 Press Ups |
| 3rd Circuit |
2 km Bike / 20 Press Ups |
2 km Bike / 20 Press Ups |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
400 m 10 % incline / 100 AST |
400 m 10 % incline / 100 AST |
| 5th Circuit |
500 m Row / 100 AST |
500 m Row / 100 AST |
| 6th Circuit |
2 km Bike / 100 AST |
2 km Bike / 100 AST |
| Recovery |
1 minute |
1 minute |
| 7th Circuit |
400 m 10 % incline / 20 CTF Burpeees |
400 m 10 % incline / 20 CTF Burpeees |
| 8th Circuit |
500 m Row / 15 CTF Burpees |
500 m Row / 15 CTF Burpees |
| 9th Circuit |
2 km Bike / 10 CTF Burpees |
2 km Bike / 10 CTF Burpees |
