I only do a Fintan circuit once a week, as I like to have some variety. I wouldn't worry about trying to follow session to the letter either, just push as hard as you can. So if you feel you can do higher reps or more excersies, do it! When I do a Fintan I do 5 sets. Cones 30m apart and then do 9 excersies (Push ups, Sit ups, Squats, Push ups, Leg raises, Tuck jumps, Push ups, Scissor kicks, Burpees) normally with 20/25reps but at the end of the set instead of the doing the lap around a field, I do a crawl to the cone and back. (Changing the crawls per set aswell: Leopard, Bear, Terminator, Duck walk, Bunny hops) Each set takes me about 7:30mins - 8:30mins. And I take a couple min sit down between each set. (I take a stopwatch with me to keep track) So it doesn't take to long and as long as you are pushing yourself, you are golden. I'd do your gainers on their own in the evening. And also, I like to concentrate on making each sprint all out, as this is more of a lung buster session over a normal circuit I do (RM training tool) Lastly, you might feel stupid at first crawling around with people about, but once you have done it once you'll probably find its your favourite session.