|Rank:||Elite – 3 points|
3 stations marked as 1,2 and 3. Each player to start on station 1 and work their way round to 3.
Work to rest ratio approximately 1:5 with an active recovery. At each station player to recieve a rest.
Rest at each station = 45 seconds
Rest after each complete circuit = 1 minute 30 seconds
Repeat 3/4 times.