HYBRID GAMES
GET STRAPPED IN
THE HYBRID GAMES ARE BACK! JULY 18TH
FORGE ARE BRINGING BACK THE EVENT THAT STARTED IT ALL… THE HYBRID GAMES ARE A MIXTURE OF STRENGTH, METCON AND ENDURANCE. DESIGNED TO PUSH PEOPLE TO THE LIMIT AND CHALLENGE PERFORMANCE
THE EVENT WILL START OF WITH THE STRENGTH ZONE. NORMALLY INVOLVING A 5-8 REP MAX OF COMPOUND MOVEMENTS WITHIN A TIME CAP TO COMPLETE. MOST AMOUNT OF WEIGHT LIFTED WINS.
STRENGTH
THE METCON ELEMENT IS DESIGNED AS A SHORT BURST OF HIGH INTENSITY EXERCISE, NORMALLY A MAX DISTANCE OF THE ERG EQUIPMENT WITH FULL BODY COMPOUND PLYOMETRIC EXERCISES E.G KB SWINGS AND THRUSTERS. THERE’S NO SUCH THING AS ZONE 2 IN THIS WAVE.
THROW DOWN
MAYBE THE MOST CHALLENGING PART OF THE WHOLE EVENT. A 20-30 MINUTE BLOW OUT OF PURE AEROBIC FITNESS. KEEPING YOUR HEART RATE DOWN IS EASIER SAID THAN DONE.
ENGINE
OPEN CATEGORY- FOR EVERYONE
PRO CATEGORY- FOR THOSE WANTING A BIT MORE
THE WORKOUTS
STRENGTH ZONE
10 MINUTE WINDOW:
10 REPS PER PERSON IN PAIRS TO ACCUMULATE AS MUCH WEIGHT AS POSSIBLE IN A BACK SQUAT
10 MINUTE WINDOW:
10 REPS PER PERSON IN PAIRS TO ACCUMULATE AS MUCH WEIGHT AS POSSIBLE IN A STRICT PRESS
ENGINE
OPEN-
20 MINUTE MAX DISTANCE SKI ERG. EVERY TIME YOU REACH 1000M- 1 RUN LAP
PRO-
20 MINUTE MAX DISTANCE SKI ERG. EVERY TIME YOU REACH 1000M- 2 RUN LAPS
THROW DOWN
50-30-10 / CALS + REPS
ROW CALS
ALT ARM DB SNATCH
BIKE ERG CALS
BOX JUMP SET OVERS
OPEN WEIGHTS
FEMALE- 7.5KG DB /20 INCH BOX
MALE- 15KG DB /20 INCH BOX
PRO WEIGHTS
FEMALE- 12.5KG DB /24 INCH BOX
MALE- 20KG DB /30 INCH BOX
MIXED PAIRS
OPEN
FEMALE- 7.5KG DB /20 INCH BOX
MALE- 15KG DB /20 INCH BOX
PRO
FEMALE- 12.5KG DB /24 INCH BOX
MALE- 20KG DB /30 INCH BOX
THE POINTS SYSTEM
STRENGTH ZONE- THE MOST AMOUNT OF WEIGHT LIFTED GETS 100 POINTS, 2ND 95, THIRD 90 AND SO ON. LIFT THE MOST WEIGHT AND YOU WIN THAT CATEGORY
ENGINE- THE FURTHERST DISTANCE ON THE SKI-ERG GETS 100 POINTS, 2ND 95, 3RD 90 AND SO ON. SKI THE FURTHEST DISTANCE AND YOU WIN THAT CATEGORY
THROW DOWN- THE FASTEST TIME TO COMPLETE THE EXERCISE GETS 100 POINTS, 2ND 95, 3RD 90 AND SO ON. COMPLETE THE ZONE THE FASTEST AND YOU WIN THAT CATEGORY
IF THERE IS A TIE FOR FIRST PLACE, THE WINNER WILL BE GIVEN TO THE PAIR WITH THE FASTEST THROW DOWN TIME
WHAT TO EXPECT ON THE DAY
Arrive & Meet
Athlete Briefing9:00
First Wave9:30am
Last Wave12:30pm
Thank You's2:00pm
End Of Event2:00pm
CHOOSE YOUR CATEGORY
July 18th 2026
The FORGE HYBRID GAMES combines functional fitness and strength workout stations, putting your physical and mental ability to the test. There are 3 zones to complete: STRENGTH, ENDURNACE and METCON. The Forge Hybrid Games are suitable for all fitness levels, but will be challenging and not for the faint hearted
The race will be hosted FORGE, creating an immersive and electrifying race, where your spectators can support you from the very beginning to the very end
Athletes can compete in either Male partners, Female partners or Mixed
July 18th 2026
The FORGE HYBRID GAMES combines functional fitness and strength workout stations, putting your physical and mental ability to the test. There are 3 zones to complete: STRENGTH, ENDURNACE and METCON. The Forge Hybrid Games are suitable for all fitness levels, but will be challenging and not for the faint hearted
The race will be hosted FORGE, creating an immersive and electrifying race, where your spectators can support you from the very beginning to the very end
Athletes can compete in either Male partners, Female partners or Mixed
July 18th 2026
The FORGE HYBRID GAMES combines functional fitness and strength workout stations, putting your physical and mental ability to the test. There are 3 zones to complete: STRENGTH, ENDURNACE and METCON. The Forge Hybrid Games are suitable for all fitness levels, but will be challenging and not for the faint hearted
The race will be hosted FORGE, creating an immersive and electrifying race, where your spectators can support you from the very beginning to the very end
Athletes can compete in either Male partners, Female partners or Mixed
RULE BOOK
Barbell Back Squat
* Start standing with the barbell on your upper back
* Hips and knees fully extended at the top
* Squat until the hip crease is clearly below the top of the knee
* Stand back up until hips and knees are fully extended
* The rep counts when full extension is reached
Barbell Strict Press
* Start with the barbell at the shoulders/front rack
* Hips and knees must remain extended throughout the press (no dip or leg drive)
* Press the bar overhead in one continuous movement
* Finish with elbows locked out, bar over the middle of the body, and hips and knees fully extended
* The rep counts when full overhead lockout is achieved
Single-Arm Dumbbell Alternating Snatch
* Dumbbell starts on the floor
* Lift the dumbbell from floor to overhead in one continuous motion
* The dumbbell must finish overhead with elbow locked out, hips and knees fully extended, and control shown
* Alternate arms each rep
* The rep counts when full overhead lockout is achieved
Box Jump Over
* Start on one side of the box
* Jump onto the box and move to the opposite side
* You do not need to stand fully upright on top unless specifically required by the event rules
* Both feet must pass over the box
* Step down or jump down as permitted by the competition rules
* The rep counts when both feet touch the ground on the opposite side of the box
