OPEN: Teams of FOUR, TRAIN4HYBRID

A HYBRID COMPETITION

DATE: OCTOBER 26TH

LOCATION: COOLUM FITNESS: 123-125 Greenoaks Drive Coolum Beach QLD 4573

TIMING CHIP COLLECTION: from 7:15AM

Your ticket includes entry to The Bulk Nutrients Relay AND The Grid Hybrid competition.

Team Options

Signing up as a Team of Four:

Mixed teams of Four ONLY

Signing up as a Team of Two:

All Female Team

All Male Team

Mixed Team

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ELITE VS OPEN

*please note elite and open categories only refer to the Hybrid workout. The relay remains standardised across the board.

Elite

Designed for advanced, competitive athletes.

Heavier weights, stricter movement standards

Open

Designed for everyday athletes, first-timers or those competing for fun and fitness.

Lighter weights. “I’m here for the craic” vibes

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EVENT FORMAT:

WAVED STARTS

THE RELAY

Elite Hybrid Race (Teams of Four)

Elite Hybrid Race (Teams of Two)

Open Hybrid Race (Teams of Four)

Open Hybrid Race (Teams of Two)

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COMP ONE

The Relay

*all teams are eligible for the global leaderboard.

Teams of Four: if you are in a mixed team of four, each participant must complete one component each.

Teams of Two: if you are in a team of two, you must split the load by completing two stations each.

250m SkiErg

250m RowErg

400m BikeErg

250m Run

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COMP 2

BLOCK 1

SkiErg efforts

400m/600m/800m/600m/400m

*team (all members) run 1 x 400m lap in between efforts

BLOCK 2

team run - 400m x 4

teams of four: split into teams of two with each set of two runners running 2 laps each (2 each/4 laps total)

teams of two: ygig format for 4 x 400m (2 each/4 laps total)

BLOCK 3

3000m rowerg

BLOCK 4

team run - 400m x 4

teams of four: split into teams of two with each sets of two runners running 2 laps each (4 laps total)

teams of two: ygig format for 4 x 400m (2 each/4 laps total)

BLOCK 5

200m dead ball walking lunges (M:30kg/W:20kg)

BLOCK 6

team run - 400m x 4

teams of four: split into teams of two with each sets of two runners running 2 laps each (4 laps total)

teams of two: ygig format for 4 x 400m (2 each/4 laps total)

BLOCK 7

3000m bikeerg

BLOCK 8

team run - 400m x 4

teams of four: split into teams of two with each sets of two runners running 2 laps each (4 laps total)

teams of two: ygig format for 4 x 400m (2 each/4 laps total)

BLOCK 9

200 wall balls (M:9kg/W:6kg)

BLOCK 10

team run - 400m x 4

teams of four: split into teams of two with each sets of two runners running 2 laps each (4 laps total)

teams of two: ygig format for 4 x 400m (2 each/4 laps total)

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MOVEMENT STANDARDS:

COMP 1)

The Relay

250m skierg

250m rowerg

400m bikeerg

250m run

the relay is almost like a ‘buy in,’ prior to the hybrid competition. There are four components to the relay, so if you’re in a team of four then one team member completes one of the four components.

If you are in a team of two, each team member completes two components each. E.g. partner one starts on the skierg and completes 250m before tagging partner two who will then complete 250m on the rowerg. Then partner two tags partner one who will then complete 400m on the bikerg, before partner two is tagged to complete the final component of a 250m run.

COMP 2)

The Hybrid Competition

General Rules

• you may compete in pairs (MM/FF/Mixed) OR teams of four: mixed.

• runs: all runs are variations of 400m laps, completed fully before tagging the next runner.

• timing is taken when the runner’s whole body crosses the start/finish line.

• changeovers: must happen inside the designated changeover zone.

• Each participant will be given 1 timing chip for the relay and 1 timing chip for the hybrid competition. timing chips must be collected prior to each race and handed back post-race.

SkiErg

• only one athlete may work at a time.

• athlete must start with the monitor reading “0” and stop only when required distance is met.

• handles must be returned to resting position before switching athletes.

Wall Balls

• wall ball prescription: Open: M:6kg to 3m target/W:4kg to 2.7m target, Elite: M:9kg to 3m target/W: 6kg to 2.7m target

• squat until hips are below parallel

• ball must be thrown in one motion to hit the target board.

• if the ball misses the target or drops short, the rep is a no-rep.

• catch must be controlled (no bounce straight into next rep without control).

• only one athlete working at a time.

Running loops

• all runners must fully cross the start/finish line before tagging partners. time penalties will be given to athletes who do not transition correctly.

Deadball walking lunges

• weight prescriptions: Open: M: 20kg/W: 10kg, Elite: M: 30kg/W:20kg)

• one rep = step forward into lunge until back knee touches the ground

• lock out hips at the top

• bearhug deadball at chest height, no shoulder racking or resting on another body part.

• deadball transition = deadball to floor, then active player steps back as new player comes in. Active player must always lead, remaining players must be behind active player.

RowErg

• only one athlete may work at a time.

• athlete must start with the monitor reading “0” and stop only when required distance is met.

• handle must be returned to resting position before switching athletes.

BikeErg

• only one athlete may work at a time.

• athlete must start with the monitor reading “0” and stop only when required distance is met.

PLEASE NOTE: wave times will be announced two days before the event.

Ticket sales will cease on October 25th at 5pm.

Prizes will be awarded to top team in the relay and the hybrid workout. If the winner is the same for both, rolldown will occur for the hybrid workout, and the second team in will be the winner.

For any queries, please email hello@gridhybrid.com.au