Hybrid NW · The Format

THE STATIONS. START TO FINISH.

9 stations 1 clock

Station 05 / 09 · Selected

Lunges

100m loaded sandbag lunges across both shoulders. Trailing knee must clearly touch the ground each rep; alternating lunges, no shuffles or steps between reps. Front foot must completely cross the line at the end of each lane.

Scaled per Division

Men20 kg

Women10 kg

Men's Doubles20 kg

Mixed Doubles20 kg

Women's Doubles10 kg

Tribrid RelayMen / Women

Hyteens5 kg

Coach Notes

MovementSandbag on both shoulders

StandardsKnee to floor · alternating

Violation10m / 20m penalty

Tap any station above to view scaled standards →

§ 02 · Divisions

Seven divisions. Same course.

SCALED STANDARDS

Weights and reps adjust by division. The course doesn't. Whichever line you pick, you race the same nine stations as everyone else.

Station	Men	Women	Men's Doubles	Mixed Doubles	Women's Doubles	Tribrid Relay
01Assault Bike	50 cal	50 cal	100 cal	100 cal	100 cal	50 cal
02Wall Balls	100 reps6 kg	100 reps4 kg	100 reps6 kg	100 reps4 / 6 kg	100 reps4 kg	Men / Women
03Row	1000 m	1000 m	1000 m	1000 m	1000 m	1000 m
04Burpee Broad Jumps	100 m	100 m	100 m	100 m	100 m	100 m
05Lunges	100 m20 kg	100 m10 kg	100 m20 kg	100 m20 kg	100 m10 kg	Men / Women
06DB Snatch	100 reps20 kg	100 reps10 kg	100 reps20 kg	100 reps10 / 20 kg	100 reps10 kg	Men / Women
07Farmers Carry	200 m2 × 24 kg	200 m2 × 16 kg	200 m2 × 24 kg	200 m2 × 24 kg	200 m2 × 16 kg	Men / Women
08Ski	1000 m	1000 m	1000 m	1000 m	1000 m	1000 m
09Sled Push	60 m100 kg	60 m75 kg	60 m100 kg	60 m100 kg	60 m75 kg	Men / Women

Hyteens (13–15) race as a doubles entry paired with an adult, using scaled standards from the relevant column above. Pro heat invites issued post-qualifier. Beginner-friendly scaling available on request at registration.

§ 03 · Movement Standards

Earn your time. Every rep.

9 STATIONS · OFFICIAL RULES

Every station has a written movement standard. Judges call no-reps and time penalties in real time. Any execution that deviates from the prescribed standard — or gives a competitive advantage — won't be recognised.

PDF

Official Document · v2026

Hybrid NW Rules & Movement Standards

17 pages · Pre-conditions, station standards, penalties, conduct, age categories

Download ↓

Assault Bike

Cal target

Both feet and hands on the bike before starting.
Monitor is set by the judge — athletes must not touch it.
Doubles: handles and pedals fully still before each swap.
Raise arm at completion; judge confirms calories before release.

ViolationTime Penalty

Wall Balls

100 reps

Ball must strike the centre of the target every rep.
Hips descend below knees (below 90°) at squat bottom.
Floor-tap allowed — ball must be still before next rep, no bounce-catch.
Doubles: ball changes on the floor only, never in the air.

ViolationNo-Rep

Row

1000 m

Feet in foot-holders and secure before touching the handle.
Monitor is set by the judge — athletes must not touch it.
Damper minimum 6 — adjustable any time from there.
Raise arm at completion; judge confirms distance before release.

ViolationTime Penalty

Burpee Broad Jump

100 m

Chest clearly touches the ground on every burpee.
Take-off and landing with both feet parallel — no steps or shuffles.
Next burpee starts where the previous one finished.
Doubles: non-working partner walks behind; switch at finish point.

After warning5m / 10m Penalty

Lunges

100 m · loaded

Sandbag carried across both shoulders.
Trailing knee clearly touches the ground each rep.
Knees and hips fully extended, standing tall, at top of each rep.
Alternating lunges — no steps or shuffles between reps.
Front foot must completely cross the line at end of each lane.

Violation10m / 20m Penalty

DB Snatch

100 reps

Reps must alternate — no bouncing the dumbbell.
At least one part of the DB makes contact with the floor.
Hand change before the waist line; one-arm thrust overhead.
Full extension of hips, knees and elbow at lock-out.
Non-lifting arm must not touch the body.

ViolationNo-Rep

Farmers Carry

200 m

Both kettlebells carried at sides, arms extended.
Putting them down is allowed — must not move forward when placed.
Return KBs to box in upright position to complete the station.
Only event-supplied chalk permitted at this station.

ViolationTime Penalty

SkiErg

1000 m

Feet on platform and secure before touching the handle.
Monitor is set by the judge — athletes must not touch it.
Damper minimum 6 — adjustable any time from there.
Raise arm at completion; judge confirms distance before release.

ViolationTime Penalty

Sled Push

60 m

Assigned lane only — wrong lane will incur a penalty.
Sled and athlete fully behind the line before starting.
Sled must pass the 15m mark entirely before changing direction.
Station ends when the entire sled crosses the finish line.

Per missed trip+3 min Penalty

Beyond the stations

RACE-WIDE RULES

Wave starts

Assigned start time displayed visibly on the arm. Starting in the wrong wave without approval is a DQ. Timing chip on the ankle at all times — no chip = DNS.

Transition tunnel

Enter via the IN arch, exit via OUT — wrong arch is a 2-min penalty. No water or hydration fluids permitted inside the station areas.

Permitted kit

Knee sleeves, gloves (not grips), weightlifting belts, wristbands, hydration packs, watches/trackers. Headphones, phones, cameras and VR headsets are prohibited.

Out of competition

Pregnant or injured athletes may modify movements with the Hybrid NW team in advance — they receive a finish time but are excluded from official rankings.

You've seen the course. Now race it.

Tickets are live for Derby 2026 — £97 / solo, £167 / doubles, £217 / Tribryd, £167 / Hyteens. One flat price per race.

Get Your Ticket →

9 stations.1 clock.

THE STATIONS. START TO FINISH.

Lunges

Scaled per Division

Coach Notes

Seven divisions. Same course.

Earn your time. Every rep.

Beyond the stations

You've seen the course. Now race it.

9 stations.
1 clock.