| Event |
For Men |
For Women |
| 1st Circuit |
100 Step Ups (2 x 10 kg ) 40 x 30 kg Bench Press / 20 Jump Over Burpees / 20 x 30 kg Thrusters |
100 Step Ups (2 x 8 kg ) 40 x 15 kg Bench Press / 20 Jump Over Burpees / 20 x 15 kg Thrusters |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
100 Step Ups (2 x 10 kg ) 30 x 30 kg Bench Press / 15 Jump Over Burpees / 15 x 30 kg Thrusters |
100 Step Ups (2 x 10 kg ) 30 x 15 kg Bench Press / 15 Jump Over Burpees / 15 x 15 kg Thrusters |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
100 Step Ups (2 x 10 kg ) 20 x 30 kg Bench Press / 10 Jump Over Burpees / 10 x 30 kg Thrusters |
100 Step Ups (2 x 10 kg ) 20 x 15 kg Bench Press / 10 Jump Over Burpees / 10 x 15 kg Thrusters |
