| Event |
For Men |
For Women |
| 1st Circuit |
Row 750 m / Bench Press 30 x 30 kg / Treadmill 400 @ 10% incline / Barbell Thrusters 20 x 20 kg |
Row 750 m / Bench Press 30 x 15 kg / Treadmill 400 @ 10% incline / Barbell Thrusters 20 x 10 kg |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
Row 750 m / Bench Press 30 x 30 kg / Treadmill 400 @ 10% incline / Barbell Thrusters 20 x 20 kg |
Row 750 m / Bench Press 30 x 15 kg / Treadmill 400 @ 10% incline / Barbell Thrusters 20 x 10 kg |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
Row 750 m / Bench Press 30 x 30 kg / Treadmill 400 @ 10% incline / Barbell Thrusters 20 x 20 kg |
Row 750 m / Bench Press 30 x 15 kg / Treadmill 400 @ 10% incline / Barbell Thrusters 20 x 10 kg |