What is the GGG Hybrid competition? A competition to assess overall fitness of garage gym athletes through 3 workouts to test the physical and mental capacity.  One male and one female will take home the 2025 title of the “Hybrid King and Queen” of Home Gym Con.

What is a hybrid athlete? Someone who combines multiple disciplines of physical training (strength, power, endurance, anaerobic capacity, speed, coordination, grit, and more).

What is the idea and goal behind hybrid competition?  The idea is for athletes who aren’t specialized in only one aspect of fitness, but participate and excel across multiple domains, balancing the components of fitness.  The goal is to challenge participants to be versatile to be able to perform their best to identify the most well-rounded hybrid athlete.

We are looking for individuals who train in their garages, basements, homes, that want an opportunity to test themselves among other home gym members.

When: 8am - 2 pm June 27th and 28th, 2025  

Females Friday and Males Saturday

Where: Louisville, KY at Home Gym Con 

Registration Fee: $75 (includes expo tickets for Friday and Saturday!)

Prizes:  1st Place Male and Female $500 ea. + Crowned King and Queen (there will be custom made crowns!)

2nd Place Male and Female $425 ea.

3rd Place Male and Female $325 ea.

Scoring: Each event is worth up to 100 points, and athletes earn points based on their finish. If an event has two portions, each portion is worth 100 points.  At the end of the competition, the athlete with the most points is the winner and is crowned the fittest of the Garage Gym/Home Gym.

Ties will be broken by awarding the best position to the athlete with the top performance across multiple events in the competition.

Max Points: 500

For each workout, the athlete will have adequate space marked to safely complete all the movements. Any athlete who in any way alters the equipment or movements described in this document or stated in the standards may be disqualified from the competition.

The area and lanes will be clearly marked with tape and cones for designated heat areas.

A workout timer clock must be visible throughout the workout.

WO 1 “Dime Piece” (Mixed Medley Chipper)

Details:  4 RFT   8 Minute Time Cap

10 Chest to sandbag squat thrust to overhead  

10 Alternating SledgeHammer Strikes 

10 heavy jump rope 

10 butterfly sit ups 

Freedom Strength Training Sandbag weights:  Females 40#, Males 80# 

Stronger Grip Metal Master Thor Hammer weights: Females 26#, Males 53#

Rope Flex Heavy jump rope: 4lb 9-ft rope 

WO 2 “Gimme a Minute” (Strength, Power, Mobility)

Details:  Time Cap 12 Minutes

Strength + Power + Mobility

Every 2 minutes on the minute:

The athlete has 2 minutes to perform 3 squat cleans, then add weight for the next attempt. The 3 timed sets allow the athlete 3 attempts at finding their 3 RM.

Rest 2 mins, into:

Then, the athlete must perform isometric OHS (overhead squat hold) for time.

Females: 65# (15 kg BB), Males 95# (20 kg# BB)

WO 3 “Upsa-Daisy” (Aerobic Endurance)

Details:  8 mins

 Maximum Amount of Feet Climbed in 8 mins on Body Solid CL300 Climber

*If a tie breaker is needed after comparing placings between athletes:

Tie Breaker Challenge or extra challenge: as many heavy jump ropes in a row without stopping. Score:  Number of reps

WO 1: Workout Standards: This workout begins with the athlete standing tall and the equipment on the floor. After the call of “3, 2, 1 ... go,” the athlete may pick up the sandbag and perform 10 sandbag thrusters to overhead.  Once the sandbag thrusters are complete, the athlete will perform 10 alternating grip sledgehammer strikes. Upon completion of the sledgehammer strikes, the athlete will perform 10 heavy jump ropes with the rope passing under the feet once during a single jump, the athlete moves to the ground to perform 10 butterfly sit ups. After the completion of the butterfly sit ups, the athlete returns to the sandbag for the next round.  The athlete’s score will be the time to complete 4 rounds with an 8-minute time cap. 

Movement Standards:

Sandbag Squat Thrust: Start with a sandbag in front of your hips, holding it with both hands.  Hinge at your hips and place the sandbag on the floor.  The athlete hops their feet back into a wide plank position while lowering their chest to the sandbag. Once their chest touches their sandbag, and their legs and hips are fully extended, press up into a high push-up position, while jumping their feet back to the sandbag.  Then, the athlete drives their legs to stand up with the sandbag, pressing the sandbag overhead.  Arms must be fully extended at hips and arms with sandbag overhead to complete the rep.  Athletes may clean and press, or push press the sandbag. Once a rep is completed, immediately start the next rep.

Sledgehammer Strikes: The sledgehammer must begin on ground. Once the athlete picks up the hammer, it must start above and over the head.  The hammer head must be higher than the athlete’s head and over the head (not over the shoulders).  No extension of the hips, knees, and arms is required.  Alternating the grip is required after each successful tire strike. The athlete must have control over the hammer at all times.  If a hand slips, does not alternate grip, if the hammer head does not strike square on, or a sloppy hit rebound, or miss, it is a NO rep. 

Heavy Jump Rope: The athlete begins holding the jump rope in both hands and in front of the athlete.  The rope must spin forward while passing under both feet simultaneously (both feet leave the ground and land at the same time) for the rep to count.  Only successful jumps are counted, not attempts. One full cycle the rope passes under the feet during a single jump is 1 rep completed.

Ab Mat Sit up: This exercise starts with the athlete lying on their back, feet touching in a butterfly position on the ground, with arms and hands extended overhead touching the floor.  The athlete performs a sit up by flexing the spine until the hands touch the toes. The rep is completed when the athlete touches toes with shoulders above hips.  An ab mat is allowed, but not required and must be placed under the lumbar curve of the spine. Once the rep is completed at the top, the athlete must return to the start position to immediately start the next rep.

WO 2 Workout Standards: 

This workout begins with the athlete standing on the platform in front of the preloaded barbell. After the call of “3, 2, 1 ... go,” the athlete will have a total of 6 minutes in Part 1, broken into three 2-minute EMOM to find their 3RM Squat Clean. Once the start has sounded, the athlete uses the 2 EMOM to find their 3 RM of Squat Cleans, add weight, rest if they successfully hit 3 RM, and prepare for the next 2-minute window. After 3 rounds of 2-minute EMOM, the athlete will have 2 minutes to rest and prep the barbell for their isometric OHS hold.  If the athlete does not complete 3 full squat cleans in a row, they still may move onto part 2 of the workout, scoring 0 in part 1. The final round ends at the 12-minute mark. The athlete’s score is the max load completed in 3 RM and their static OHS time hold. In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout. Once the command “go” has been given, no one else is allowed to touch the weights or the bar.  After the completion of the workout, the athlete may have help unloading the bar.

Movement Standards:

Squat Clean: The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Overhead Squat:  In the overhead squat, the crease of the hip must be clearly parallel to the kneecap or slightly below.  The arms must remain fully extended and the bar directly over, or slightly behind, the middle of the body. The barbell may not touch any part of the body other than the hands during the OHS hold. The athlete may not rest hamstrings on calves or rest in a deep squat position. 

Scoring: 200 points, 100 points for 3RM and 100 points for the hold

WO3 Workout Standards: 

This workout begins with the athlete standing next to the Body Solid CL300 Climber and setting the hand grips to the appropriate height to them.  After the call of “3, 2, 1 ... go,” the athlete will strap their feet in and start climbing. They will have a total of 8 minutes to climb and accumulate as many feet as they can track on the digital display. The athlete will self pace during the 8 minutes. The athlete sets the magnetic resistance, step height, and hand grips to their choosing.  No use of the side rails is allowed unless used as a safety to stop their workout.  If an athlete uses the side rails, their workout is terminated and the feet climbed is written on their score card. The athlete may rest at the bottom of the climber if they choose, knowing the clock does not stop. They may not dismount the climber.  If the athlete steps off onto the ground, their workout is terminated. The athlete must climb using both arms and legs.  The athlete’s score is the max feet climbed in 8 minutes. Once the command “go” has been given, no one else is allowed to touch the CL300 Climber 

Scoring:   100 points total / Max number of Feet climbed

Spectators must purchase expo tickets though the Home Gym Convention website.

If you'd like to volunteer, judges, and MC needed.  Free T-shirt and an amazing experience guaranteed.  Please Ashley if interested.

If you have any additional questions, please contact the Hybrid Event director: 

Ashley Hromyak  

ashley.n.hromyak@gmail.com