| Event |
For Men |
For Women |
| 1st Circuit |
500 m Row / 100 AST / 20 x 20 kg Forward Lunge / 400 m Treadmill 10 % / 20 x 20 kg Thrusters |
500 m Row / 100 AST / 20 x 15 kg Forward Lunge / 400 m Treadmill 10 % / 20 x 15 kg Thrusters |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
500 m Row / 100 AST / 20 x 20 kg Forward Lunge / 400 m Treadmill 10 % / 20 x 20 kg Thrusters |
500 m Row / 100 AST / 20 x 15 kg Forward Lunge / 400 m Treadmill 10 % / 20 x 15 kg Thrusters |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
500 m Row / 100 AST / 20 x 20 kg Forward Lunge / 400 m Treadmill 10 % / 20 x 20 kg Thrusters |
500 m Row / 100 AST / 20 x 15 kg Forward Lunge / 400 m Treadmill 10 % / 20 x 15 kg Thrusters |