| Event |
For Men |
For Women |
| 1st Circuit |
100 Step Ups (2 x 12 kg) 40 x 40 kg Bench Press / 30 Jump Over Burpees / 20 x 40 kg Thrusters |
100 Step Ups (2 x 10 kg) 40 x 20 kg Bench Press / 30 Jump Over Burpees / 20 x 20 kg Thrusters |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
100 Step Ups (2 x 12 kg) 30 x 40 kg Bench Press / 20 Jump Over Burpees / 15 x 40 kg Thrusters |
100 Step Ups (2 x 10 kg) 30 x 20 kg Bench Press / 20 Jump Over Burpees / 15 x 20 kg Thrusters |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
100 Step Ups (2 x 12 kg) 20 x 40 kg Bench Press / 15 Jump Over Burpees / 10 x 40 kg Thrusters |
100 Step Ups (2 x 10 kg) 20 x 20 kg Bench Press / 15 Jump Over Burpees / 10 x 20 kg Thrusters |
