Wild Hybrid - The Workout S2
THE SEASON 2 PAIRS WORKOUT
🏃♂️ RUN TOGETHER, SHARE THE WORK
🔁 WORKOUT OVERVIEW – Alternates trail runs and functional stations. Compete in pairs, sharing all tasks, running side by side.
TEAM STRUCTURE: 🏃 Runs: Completed together. 💪 Work Stations: Reps shared, YGIG (You Go, I Go) format—alternate or split reps.
🟢 1KM TRAIL RUN Kick off with a fast-paced run through rugged trails.
💪 WORK STATION 1 – 50 SANDBAG LUNGES WITH YOUR PARTNER Power through alternating lunges, engaging legs and core. Weights:
- Men: 30kg | Scaled: 20kg
- Women: 20kg | Scaled: Air lunges
🟢 1KM TRAIL RUN Charge through another kilometer of winding trails.
🪨 WORK STATION 2 – 20 D-BALL CLEANS OVER SHOULDER WITH YOUR PARTNER Hoist the D-ball to your shoulder with explosive strength. Weights:
- Men: 50kg | Scaled: 30kg
- Women: 30kg | Scaled: 20kg
🟢 1KM TRAIL RUN Push the pace on this scenic trail loop.
🏋️ WORK STATION 3 – 80M SLED PUSH AND PULL Team up to push and pull the sled, testing grit and coordination. Weights:
- Men 80kg
- Women 60kg
🟢 1KM TRAIL RUN Keep the energy high on this trail stretch.
🏋️♂️ WORK STATION 4 – 20 DEVIL’S PRESS (SINGLE DUMBBELL) WITH YOUR PARTNER Combine a burpee and dumbbell snatch for a full-body burner. Weights:
- Men: 22.5kg | Scaled: 15kg
- Women: 15kg | Scaled: 10kg
🟢 1KM TRAIL RUN Grind through one more trail loop.
🧠 WORK STATION 5 – 50 WALL BALLS WITH YOUR PARTNER Squat and throw to hit the target, sharing the load via 1 to 1 format
Weights:
- 6kg to 9ft
🏁 5KM FINAL TRAIL RUN Finish strong with a gruelling run to test your endurance.
THE SEASON 2 SOLO WORKOUT
🏃♂️ SOLO WILD HYBRID WORKOUT
🔁 WORKOUT OVERVIEW – Alternates trail runs and functional stations. All tasks completed solo. 🏃 Runs: Run alone. 💪 Work Stations: All reps performed individually.
🟢 1KM TRAIL RUN Start with a fast solo sprint through rugged trails.
💪 WORK STATION 1 – 50 SANDBAG LUNGES Power through lunges, engaging legs and core. Weights:
- Men: 30kg | Scaled: 20kg
- Women: 20kg | Scaled: Air lunges
🟢 1KM TRAIL RUN Charge solo through another kilometer of trails.
🪨 WORK STATION 2 – 20 D-BALL CLEANS OVER SHOULDER Hoist the D-ball to your shoulder with explosive strength. Weights:
- Men: 50kg | Scaled: 30kg
- Women: 30kg | Scaled: 20kg
🟢 1KM TRAIL RUN Push your pace on this scenic trail loop.
🏋️ WORK STATION 3 – 80M SLED PUSH AND PULL Push and pull the sled alone, testing grit and coordination. Weights:
- Men: 80kg | 60kg
- Women: 60kg | 40
🟢 1KM TRAIL RUN Grind through another trail loop solo.
🏋️♂️ WORK STATION 4 – 20 DEVIL’S PRESS (SINGLE DUMBBELL) Combine a burpee and dumbbell snatch for a full-body burner. Weights:
- Men: 22.5kg | Scaled: 15kg
- Women: 15kg | Scaled: 10kg
🟢 1KM TRAIL RUN Power through one more solo trail loop.
🧠 WORK STATION 5 – 50 WALL BALLS Squat and throw to hit the target, all reps on you. Weights:
- 6kg to 9ft
🏁 5KM FINAL TRAIL RUN Finish with a gruelling solo run to test your endurance.