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 kilometre 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 TRAIL RUN - Finish strong with this true strength of endurance to the finish line.