SEASON 3 WILD HYBRID EDINBURGH - DALKEITH COUNTRY PARK

Question 1

Whats the difference between the scaled, RX and Ruck Divisions ?

Accepted Answer

There are three divisions to choose from: RX, Scaled and Ruck. Choose the division that best matches your ability and the level of challenge you want to take on.

RX

The RX division is the workout as prescribed, using the heavier weights and full movement standards.

RX Workout

Station 1 – Sandbag Squats: Men – 27kg | Women – 18kg

Station 2 – Burden Burpees: Men – Weighted vest | Women – Weighted vest

Station 3 – Sled Push + Farmers Carry: Men – 50m bodyweight sled push + 50m farmers carry with 2 × 25kg Jerry Cans | Women – 50m bodyweight sled push + 50m farmers carry with 2 × 25kg Jerry Cans

Station 4 – Kettlebell Clean & Press: Men – 16kg | Women – 12kg

Station 5 – Wall Balls: Men – 6kg | Women – 6kg

Scaled

The Scaled division uses reduced weights and/or simpler movement options, making the workout more accessible while still providing a serious challenge.

Station 1 – Sandbag Squats / Air Squats: Men – 18kg | Women – Air Squats

Station 2 – Burpees: Men – Bodyweight | Women – Bodyweight

Station 3 – Sled Push + Farmers Carry: Men – 50m bodyweight sled push + 50m farmers carry with 2 × 20kg Jerry Cans | Women – 50m bodyweight sled push + 50m farmers carry with 2 × 20kg Jerry Cans

Station 4 – Kettlebell Clean & Press: Men – 12kg | Women – 8kg

Station 5 – Wall Balls: Men – 3kg | Women – 3kg

Ruck

The Ruck division is for those who want an additional challenge. You will complete the RX workout while wearing a weighted ruck/vest throughout the entire workout.

The ruck must remain on your back for all stations and movements.

Men – 11kg ruck | Women – 7kg ruck

Choose Ruck and take on the challenge of Ruck Work, Ruck rather than Run Work, Run. Everyone who completes the Ruck division will receive a special Ruck Patch to recognise the achievement.

In short:

RX: Full workout using the prescribed RX weights.
Scaled: Reduced weights and/or scaled movement options.
Ruck: Full RX workout while wearing a weighted ruck/vest throughout.

Question 2

When do I receive my start time ?

Accepted Answer

Your start time will be sent to you on the Tuesday before the event.

Once start times have been allocated, they cannot be changed, so please make sure you are available for your allocated wave.

However, we understand that certain timings may work better for you. Before start times are allocated, we welcome wave requests — for example, if you ideally need an AM or PM slot, or would like to race in the same wave as another competitor.

Wave requests cannot be guaranteed, but we will always do our best to accommodate them where possible.

To make a request, please email info@wildhybrid.co.uk before the Tuesday prior to the event.

Question 3

What are the Ruck Runs ?

Accepted Answer

Our Ruck Runs are a simple but challenging way to take on Wild Hybrid. Choose between a 5KM or 10KM trail run and complete the route wearing a weighted ruck on your back.

There are no stations, no strength exercises and no obstacles — just you, the trail and the added weight.

Men: 11kg ruck
Women: 7kg ruck

Take on the challenge, enjoy the beautiful locations our events are held in, and see how fast you can complete the distance under load.

Question 4

What are the workout weights ?

Accepted Answer

The workout weights vary depending on whether you are competing in RX or Scaled, with different weights for the Men’s and Women’s categories where applicable.

RX – Men

Sandbag Squats: 27kg
Burpees: GoRuck weighted vest (11kg)
Kettlebell Clean & Press: 16kg
Wallballs: 6kg
Farmers Carry: 2 × 25kg jerry cans

RX – Women

Sandbag Squats: 18kg
Burpees: GoRuck weighted vest (7kg)
Kettlebell Clean & Press: 12kg
Wallballs: 6kg
Farmers Carry: 2 × 25kg jerry cans

Scaled – Men

Sandbag Squats: 18kg (or air squats)
Burpees: Bodyweight
Kettlebell Clean & Press: 12kg
Wallballs: 3kg
Farmers Carry: 2 × 20kg jerry cans

Scaled – Women

Sandbag Squats: 18kg (or air squats)
Burpees: Bodyweight
Kettlebell Clean & Press: 8kg
Wallballs: 3kg
Farmers Carry: 2 × 20kg jerry cans

Please note: For the RX burpees, a GoRuck weighted vest is worn. In the relevant paired workout, the partner will also hold a 30kg D-ball during the burpees.

Question 5

Is the ruck provided ?

Accepted Answer

Yes! Thanks to our new sponsor for this season, GoRuck, rucks will be provided for the event, so you do not need to bring your own.

Question 6

Can I request a Start Time ?

Accepted Answer

Yes! We do consider start time requests where possible.

Please email info@wildhybrid.co.uk with your request, and we can add a note to your booking. When we create the event waves, we’ll do our best to accommodate your preferred start time (note requests cannot be guaranteed but we always do our best to accomodate).

Please note that all start time requests must be submitted no later than one week before the event. Unfortunately, requests received after this deadline cannot be considered.

Question 7

Which weights should I use in a mixed pair?

Accepted Answer

For mixed pairs, male and female weight options are available in both RX and Scaled categories. Male athletes use the men's prescribed weights, and female athletes use the women's prescribed weights. Female athletes are not required to use the men's weights.

As a pair, you can choose whether to compete at RX or Scaled, and you can mix and match the weight categories between partners. However, if either athlete uses Scaled weights at any point during the event, your pair must enter the Scaled category overall. If both athletes complete all workouts using RX weights, you can enter the RX category.