Hybrid Cup 2025

Event 1 

Glass case of emotion v2

For Time (30min cap)

2.4km Run (Synchro)

2000m Ski (You Go, I Go)

4000m Bike Erg (You go, I go)

 

*resting partners always holding front rack with barbell and 2 Kettlebells before partner can continue erg 

RX

60/45kg Barbell & 32/24kg Kettlebells 

Intermediate

45/30kg Barbell & 24/20kg Kettlebells 

Beginner

30/20kg Barbell & 20/16kg Kettlebells 

“Can I get a lift?”

Part A) Max Total Bench Press in 6mins

*Score is total weight lifted between team of 3 

-2min Transition Into- 

Part B) For Time (14min cap) 

21-18-15-12-9-6-3

Synchro Burpee Over Bar 

Partner Bar Deadlifts 

14-12-10-8-6-4-2

UGIG Wall Walks

Weights 

RX: 160/120kg 

Intermediate: 140/105kg

Beginner: 120/90kg

 

Partner Bar Deadlifts 

https://youtu.be/I4CWY8IV8QI  

 

Synchro Burpee Over Bar 

https://youtu.be/sMVHStnk-Cw  

“Can I get a lift?”

Part A) Max Total Bench Press in 6mins

*Score is total weight lifted between team of 3 

-2min Transition Into- 

Part B) For Time (14min cap) 

21-18-15-12-9-6-3

Synchro Burpee Over Bar 

Partner Bar Deadlifts 

14-12-10-8-6-4-2

UGIG Wall Walks

Weights 

RX: 160kg | Wall Walk

Intermediate: 140kg | Full Wall Walk 

Beginner: 120kg | Half Way Wall Walk 

 

Partner Bar Deadlifts 

https://youtu.be/I4CWY8IV8QI 

 

Synchro Burpee Over Bar 

https://youtu.be/sMVHStnk-Cw 

12min EMOM

4 rounds per person 

1) partner 1

2) partner 2

3) partner 3 

*12/9 cal assault bike 

Max barbell snatch in remaining time 

RX 60/40

INT 50/30

Beginner 40/20

Accumulating as many snatches as possible as a team. More reps the better 

 

 

Format:

Each team member chooses 2 movements to complete each

Each team member must complete 2x of the rows

They can choose the order of who does what (Then the right equipment can be set)

Nonworking Athletes to wait on one side (This is where the rower will hang out), while the worker goes out to the relay. 

Hand touch to start the next athlete moving.

 

For Time (20min cap) 

RX

50 Drag Rope Double Unders

20/15 Cal Row

50 Box Jumps Overs 30"

20/15 Cal Row

30 Alt DB Squat Snatch (22.5/15kg)

20/15 Cal Row

30 Deficit Kipping HSPU 20/10

20/15 Cal Row

20 Alt Devils Clusters (22.5/15kg)

20/15 Cal Row

20 Bar Muscle Ups

20/15 Cal Row

Box: 30” (Both M&F)
DB: 22.5/15kg
HSPU: 20/10kg Plate deficit
Note: If heads will be on abmat, so both will need a 20kg plate to level it out, and males

will have an ADDITIONAL  20kg plate, and women an additional 10kg. If on the mats,

then just hte 20/10kg plates for the deficit.

For Time (20min cap) 

INT

100 Double Unders

15/12 Cal Row

50 Box Jump Overs 24"

15/12 Cal Row

30 OH Squats, 15 ES (17.5/12.5kg)

15/12 Cal Row

30 HSPU

15/12 Cal Row

20 Alt Devil Clusters (17.5/12.5kg)

15/12 Cal Row

20 Pull Ups

15/12 Cal Row

Box: 24” (Both M/F)

DB: 17.5/12.5kg

HSPU: Flat

For Time (20min cap) 

Beginner 

200 Single Skips

12/9 Cal Row

50 Box Jump/Step Overs 20"

12/9 Cal Row

30 OH Alt Reverse Lunges, 15 ES.  (15/10kg)

12/9 Cal Row

30 HR Pushups

12/9 Cal Row

20 Clusters (15/10kg)

12/9 Cal Row

20 Ring Rows

12/9 Cal Row

Box: 20” (Both M & F)

DB: 15/10kg 

HR Press Ups: Men: Toes, Women: Knees

 

Movements standards:

Skipping 

Speed Rope for SC and Int
Drag rope for RX.
Box Jump Overs

Two feet take off, two feet on the box before passing to other side
Jump or step down to other side.
Hands on knees to assist movement NOT allowed.
Box Step Overs

Step up onto box
Both feet must be on top of the box before stepping to other side.
Hands on knees to assist movement NOT allowed.
DB Squat Snatch:

Both heads of the DB must touch the floor at the start of every rep
Athlete must pass through a squat with the DB Overhead
During Squat, DB must stay above height of head.
Finish with lockout out top through knees, hips and elbows
Hands can alternate as the DB travels down, OR swapping on the floor
Other hand NOT to be used on the knee as support to help get the DB up from the floor.
DB Overhead Squat

Athlete can get the DB up overhead how ever they wish
During squat, DB must stay above the height of head.
Athlete must pass through a squat with the DB Overhead
Athlete must complete 15 on each side, completing one side before the other

DB Overhead Lunge

Athlete can get the DB up overhead however they wish
Back knee of lunge must touch the floor
Forward foot must stay in same spot (Can shuffle backwards)
Start and finish with feet parallel to each other, knees/hips ankles locked out.

HSPU

Start and finish rep with lockout at elbows.
To finish rep, athlete must have both ankles/feet touching the wall
Head to touch the floor.
Kipping or strict is sweet
HR Pushups

Start and finish with elbows locked up.
Toes: knees NOT to touch floor during movement of Pushups. If resting on the floor, knees to come up first, then push off ground.
Both hands to leave floor once chest is on the ground.

Devils Clusters:

Chest to ground burpee, one hand can stay on the DB
From the floor, dumbbell goes straight into a cluster from the shoulders (No need to snatch)
Hips must pass through a squat.
From the bottom of the squat, the athlete must finish the thruster in one fluid movement. If they stop at the standing position, they must squat again to get the thruster in one fluid movement.
Cluster:

Two heads of DB to touch floor at the start of every rep
Must change hands every rep
Must squat to below parallel
Complete the thruster in one fluid movement
They MAY how ever, do a  power clean, into a thruster.

Muscle up - You know

Pullups - Chin above bar

Rowing Row:

Rings set to CHEST/BOOBIE height
Heels directly beneath rings
Start AND finish with a lockout of elbows
Rings/heel of palm,  to touch chest