Hybrid Total + Surprise WOD

1. Considerations

The Individual and Pairs categories follow a total format of 100 minutes.

For Teams, the format changes compared to the general structure. The workout is divided into blocks combining barbell and ergometers, with free rotation. While one athlete is on the ergometer, the other two accumulate barbell kilos for a total of 80 minutes.

Categories

• OPEN (baseline, accessible to everyone).

• ELITE (predefined weights).

• PAIRS: male, female, and mixed.

• TEAMS OF 3: new category for 2026 with three official combinations:
  2 men + 1 woman / 3 men / 3 women

1.1. Stations (base logic)

• Strength + ergometer in 5-minute blocks (with 2 minutes of rest between blocks).

• Official ergometers: SkiErg, BikeErg, and RowErg (Concept2).

• Base strength movements: Deadlift, Back Squat, and Strict Shoulder Press.

2. Format

2.1. General Format – Individual (OPEN and ELITE) and PAIRS

These categories follow a total duration of 100 minutes. Exact timeline of HYBRID TOTAL:

• 2’ preparation

• 5’ work

• 2’ rest

• 5’ work

• 2’ rest

• 5’ work

• 2’ transition

• RowErg until minute 47 (work block continues until the stopwatch reaches minute 47)

• Minutes 47 to 60 → 13’ recovery / rest

• Minutes 60 to 100 → Surprise WOD (40 minutes)

2.2. Teams Format – Teams of 3 (total 80 minutes)

Teams follow a different format. Blocks combine barbell + ergometers with free rotation. While one athlete is on the ergometer, the other two athletes accumulate kilos on the barbell.

Exact timeline:

• 2’ preparation

• 7’ BLOCK 1 → Deadlift + SkiErg
  (one athlete accumulates SkiErg calories; two athletes accumulate Deadlift kilos)

• 2’ rest

• 7’ BLOCK 2 → Back Squat + BikeErg
  (one accumulates BikeErg calories; two accumulate Squat kilos)

• 2’ rest

• 9’ BLOCK 3 → 2,000 m RowErg + Shoulder Press
  (two accumulate Press kilos while one rows)

• 13’ recovery / transition (until minute 40)

• 40’ Surprise WOD (minutes 40–80)

3. Time Summary by Category

3.1. Individual (OPEN/ELITE) and PAIRS → 100-minute format:

• 2’ prep + 5’ + 2’ + 5’ + 2’ + 5’ + 2’ + RowErg until minute 47

• 47’ to 60’ → 13’ recovery

• 60’ to 100’ → 40’ Surprise WOD

3.2. Teams of 3 → 80-minute format:

• 2’ prep + 7’ + 2’ + 7’ + 2’ + 9’ = 27’ of initial HYBRID TOTAL

• 13’ recovery (until minute 40)

• 40’ Surprise WOD (40’–80’)

4. Regulations

4.1. Specific Regulations for Pairs

• Categories: male, female, mixed.

• Rotation: IGYG / free; only the running portion of the Surprise WOD must be performed together.

• In mixed pairs, the barbell is 15 kg.

• No hand-to-hand transitions with barbells or machines: the athlete must drop the implement before the partner touches it.

• On ergometers (SkiErg/RowErg/BikeErg): handles must be released before switching athletes.

4.2. General Execution & Relay Rules

• No direct hand-to-hand transfer of equipment (barbell or erg machine).

• The implement must be placed on the rack/floor before the partner picks it up.

• In mixed pairs, the assigned barbell is always 15 kg.

• The running portion of the Surprise WOD must be performed together in pairs/teams.

• Free rotation allowed as long as relay rules are respected.

5. Scoring System

5.1 Scoring System – Individual & Pairs

How kilos are accumulated:

• In OPEN, PAIRS, and TEAMS categories, weight is chosen by the athletes.

• The result is calculated as: SELECTED WEIGHT × REPETITIONS.

• Only in Deadlift is there a mandatory minimum weight:

  • 30 kg (men)

  • 25 kg (women)

• In Squat and Press, the bar may be empty or loaded freely.

• In ELITE, weights are fixed and scored the same way: WEIGHT × REPS.

ELITE official weights:

• Deadlift: 140 kg (men) / 80 kg (women)

• Back Squat: 100 kg (men) / 60 kg (women)

• Strict Shoulder Press: 40 kg (men) / 25 kg (women)

In the Surprise WOD, strength weights are more demanding than in OPEN.

5.2 Scoring System – Teams (Teams of 3)

• Ranking 1 (Strength): accumulated kilos from Deadlift + Back Squat + Shoulder Press

• Ranking 2 (Cardio): accumulated calories from SkiErg + BikeErg

• Ranking 3 (Rowing): 2,000 m RowErg time

The final HYBRID TOTAL score is determined by combining these three rankings.
The position in the Surprise WOD is then added for the final classification.
Lower total points = better ranking.

6. Final Notes

Liability Disclaimer

The organization may adjust technical or safety details while maintaining the structure and spirit of the format. Any modifications will be communicated on the day of the event.

Ergometers and Official Nomenclature

• SkiErg (Concept2)

• RowErg (Concept2)

• BikeErg (Concept2)

• Naming of blocks: HYBRID TOTAL + Surprise WOD