Home Gym Con Hybrid Competition

What is Home Gyn Con Hybrid competition? A competition to assess the overall fitness of home gym athletes through 4 workouts to test the physical and mental capacity.

Home Gym Con is a large fitness expo and community event that brings together home gym enthusiasts, athletes, fitness creators, and equipment brands from across the country. The event features equipment showcases, educational seminars, networking opportunities, live competitions, and hands-on experiences with the latest fitness products and training innovations. (www.homegymcon.com)

One male and one female will take home the 2026 title of the “Hybrid King and Queen” of Home Gym Con.

Prizes provided by Buffalo Bully Fabrication: Plaques for top 3 male and female finishers.

Each athlete will be entered to win a raffle for fitness equipment.

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 a single aspect of fitness but excel across multiple domains, balancing the components of fitness for those who train at home.

The goal is to challenge participants to be versatile, perform at their best, and identify the most well-rounded hybrid athlete. We are looking for individuals who train in their garages, basements, or homes, who want an opportunity to test themselves among other home gym members.

10% of the proceeds will be donated to Operation One Voice: HOME | operationonevoice. Operation One Voice is a program designed by police officers, firefighters, and community leaders to raise funds to help support the immediate needs of children and families of wounded and fallen Special Operations Forces.

Where: Louisville, KY at Home Gym Con Registration Fee: $75 (includes expo tickets for Friday and Saturday!)

Welcome, both RX and Scaled Hybrid Athletes!! Everyone who signs up receives 1 entry for the equipment raffle.

ONE entry in the raffle per sign-up or $15 per extra ticket for raffle.

Event 1: Ego Grinder

For Time Time Cap: 10:00

Athletes must wear a ruck plate carrier for the entire event. Scaled: no plate carrier

Men: 20 lb  Women: 10 lb Complete the following work in order:

50 Sledgehammer Target Smashes

Rep begins with the hammer off the target. Rep is credited when the hammer makes clear contact with the designated target. Both hands must remain on the hammer. 30 Alternating Shield Lunges

Each lunge counts as one rep. Back knee must make contact with the ground. Athlete must reach full hip and knee extension at the top of each rep. 20 Dumbbell Death Frogs

Load: 40 lb (Men) / 20 lb (Women)  / Scal;ed 20 lb (Men) 10 lb (Women)

Rep begins with both dumbbells on the floor. Athlete moves from a low squat with hands on dumbbells by reaching dumbells forward, hoping legs up, and standing.   10 A-Frame Push-Ups (Down Dog Push-Ups)

Rep begins in a plank with elbows locked out. Athlete presses hips upward into an A-frame/down-dog position. Rep is complete when the athlete returns to the plank with elbows locked out. 5 Plank Around-the-Worlds

Feet must remain elevated on the box or smash target. The athlete maintains a plank position while moving laterally around the object. One full rotation equals one rep. Score

Time to completion If the time cap is reached, the score is the total reps completed.   Event 2: Garage Built Barbell Complex Ladder

For Time Time Cap: 12 minutes

Athletes will complete the following barbell complex ladder:

3 rounds at each weight before advancing to the next load.

Each round consists of:

5 Deadlifts 5 Bent-Over Rows 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats All movements are completed in the listed order.

Loading Standards

Men: 95 lb - 115 lb -135 lb  Scaled: 75 lb -95 lb - 105 lb Women: 45 lb - 65 lb - 85 lb  Scaled: 25 lb- 45 lb - 65 lb Athletes must complete the required number of rounds at one weight before advancing. The barbell may be dropped only after the final back squat of each round.

Movement Standards

General

The barbell must remain in the athlete’s hands for the entire complex. Rest is permitted only while holding the bar (hang, front rack, or back rack). Dropping the bar before completing the full complex results in the athlete restarting the round at that weight. Deadlift

The rep begins with the bar on the floor. Rep is complete at full hip and knee extension. Bent-Over Row

Athlete maintains a hinged position with the bar pulled to contact between the lower ribcage and waistline. Arms must fully extend at the bottom of each rep. Hang Power Clean

Bar begins above the knees. Rep is complete when the bar is received on the shoulders with hips and knees extended. Front Squat

Bar rests in the front rack. Hip crease must pass below the top of the knee. Rep ends at full hip and knee extension. Push Press

Bar starts in the front rack. A dip and drive is permitted. Rep is complete with the bar locked out overhead and the body fully extended. Back Squat

Bar rests on the athlete’s back rack. Hip crease must pass below the top of the knee. Rep ends at full hip and knee extension. Score

Time to completion If the time cap is reached, the score is the total reps completed. Event 3: Hang Time

Test Event Time Cap: None (event is attempt-based)

This event consists of two parts, completed in order.

PART A: High Jump

Athletes will have three (3) attempts to record their maximum vertical jump.

Standards

The athlete must begin with a flat-footed reach to establish standing height. The jump must be performed with a two-foot takeoff. One hand may be used to attempt colored levels. The highest successful jump of the three attempts will be recorded as the athlete’s score for Part A. Athletes may rest briefly between attempts but must remain within their assigned station. PART B: Wall Sit

After completing the Vertec attempts, athletes will perform one (1) max-effort wall sit hold.

Standards

The athlete’s back must remain in contact with the wall. Hips must be at or below parallel (top of hip crease at or below the top of the knee). Feet must remain flat on the floor. Hands may not rest on the legs. Time starts when the athlete reaches the correct position. Time stops when: Score

Part A: Highest Vertec jump (inches or centimeters) Part B: Wall sit hold time (seconds) Overall Score: Combined ranking of both parts Event 4: Rowe  S.E.R.E.

In Honor of James N. Rowe

A portion of the event proceeds will be donated to Operation One Voice

For Time Time Cap: 17 minutes

Athletes will complete the following work in order:

SURVIVE

Raw grit and grinding endurance

Men: Tank Level 3 DB: 35 lb Scaled: Level 2 DB: 25 lb

Women: Tank level 2 DB: 25 lb  Scaled: Level 1 DB: 15 lb

4 Rounds:

50 ft Sled Push 20 Dumbbell Squats Standards

Sled must fully cross the designated distance line in each segment. Dumbbells may be held at the shoulders or hanging at the sides. Rep is complete at full hip and knee extension. EVADE

Agility, speed, and controlled movement

Men: KB 60 lb Scaled: 40 lb, push-ups on knees, may step back one foot at a time on squat jump

Women: 40 lb Scaled: 20 lb, push-ups on knees, may step back one foot at a time on squat jump

3 Rounds:

10 Russian Kettlebell Swings (eye level) 10 Push-Ups 10 Squat Thrusts with 180° Turn Standards

KB must reach at least eye level. Push-ups require the chest and thighs to touch the floor; elbows locked out at the top. Squat thrusts begin standing, chest touches floor, jump feet forward, stand to full extension, rotate 180° before next rep. RESIST

Heavy work under pressure

Men: 80 lb  Scaled: 60 lb

Women: 60 lb  Scaled: 40 lb

15 Sandbag Over-the-Shoulder Slams Standards

The rep begins with a sandbag on the ground. Rep is complete when the bag is lifted and clearly passes over the shoulder. The bag must return to the ground before the next rep. ESCAPE

Final push — explosive effort

Bike Erg or Echo Bike

Men: 50 calories  Scaled: 40 cals Women: 40 calories Scaled 30 cals Standards

Calories must be fully accumulated on the monitor. The athlete may not dismount early. Score

Time to completion If the time cap is reached, the score is the total reps completed Spectators must purchase expo tickets through the Home Gym Convention website.

If you'd like to volunteer, judges and MCs are needed.  Please contact Ashley if interested.

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

Ashley Hromyak  

ashley.n.hromyak@gmail.com

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Event website

https://homegymcon.com/competitions/

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Hashtags

hybrid,home gym,home gym con

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