Wild Hybrid - The Workout
🏃♂️ RUN TOGETHER, SHARE THE WORKOUT
🔁 WORKOUT OVERVIEW
- The workout alternates between trail runs and functional work stations.
- You compete in pairs – everything is shared and the runs are completed together
TEAM STRUCTURE:
- 🏃 Runs: Completed side by side as a team.
- 💪 Work Stations:
- Reps are shared between both partners.
- Use YGIG (You Go, I Go) format – alternate reps or split as needed
🟢 1km TRAIL RUN
Start your journey with a quick run through nature’s trails.
💪 WORK STATION 1 – 50 SANDBAG SQUATS WITH YOUR PARTNER
Weights:
- Men (M): 30kg
- Women (F): 20kg
- Scaled: Air squats
🟢 1km TRAIL RUN
Keep the momentum as you dash through another km of trails.
🪨 WORK STATION 2 – 20 ATLAS STONES OVER WALL WITH YOUR PARTNER
Challenge your lifting prowess by hoisting these stones over a 4ft wooden barrier.
Wall Height: 4ft wooden barrier
Weights:
- Men: 50kg | Scaled: 30kg
- Women: 30kg | Scaled: 20kg
🟢 1km TRAIL RUN
Try and catch your breath with another scenic run around the venue.
🏋️ WORK STATION 3 – 100m FARMER’S CARRY
Grab your weights and showcase your grip strength and balance.
Weights:
- Men: 2 × 20kg Jerry Cans
- Women: 2 × 16kg Jerry Cans
🟢 1km TRAIL RUN
Another stretch to keep your heart rate up and the scenery changing.
🏋️♂️ WORK STATION 4 – 50 KB DEADLIFTS WITH YOUR PARTNER
Engage your core and lift with precision.
Weights:
- Men: 2 × 24kg | Scaled: 2 × 20kg
- Women: 2 × 20kg | Scaled: 2 × 16kg
🟢 1km TRAIL RUN
Almost there, keep pushing through the trails.
🧠 WORK STATION 5 – 50 DOUBLE DUMBBELL SHOULDER TO OVERHEAD (STOH) WITH YOUR PARTNER
Weights:
- Men: 2 × 22.5kg | Scaled: 2 × 15kg
- Women: 2 × 15kg | Scaled: 2 × 10kg
- Further Scale: 1 × Dumbbell Press
(Push Press is allowed)
🏁 5KM FINAL TRAIL RUN
End with a challenging run to test your stamina and mental fortitude.
🔧 SCALING OPTIONS
- All weights are gender-specific, even in mixed pairs
- Scaling options are provided for every station
- You may scale one, several, or all stations based on your ability
- There are no penalties for scaling
- If you scale, your team will be placed in the Scaled Results Category
- You can choose to scale at any point during the event
📋 Movement Standards
Click here to view full movement standards for the Wild Hybrid Workout.