Hybrid
Throwdown

60 MIN· 700 KCAL· Intensity 5/5· NO MEMBERSHIP NEEDED

The Protocol

ONE HOUR BUILT TO FEEL EXACTLY LIKE RACE DAY.

Hybrid Throwdown is our Saturday morning race simulation — open to everyone, member or not. Every week we build a fresh course of running, sled work, carries and functional stations, then run it at real race pacing from the first horn to the last rep. Nothing is filler. Every station is chosen because it appears on a start line somewhere: HYROX, Deka, obstacle racing, or your own next benchmark. You get a score, you get a time, and you get an honest read on where your strength, speed and efficiency actually sit.

Built For

Athletes training toward a hybrid race or event Anyone who wants a weekly benchmark instead of a random workout Non-members who want to test themselves without signing up Runners who need strength, and lifters who need an engine

Bring

Trainers with grip (no thick-soled runners)
Towel & 1.5L water
Compression or long socks for sled and carry work
We supply sleds, wall balls, sandbags, chalk and timing

Intensity

Duration

60 min

Burn

700 kcal

Capacity

20 max

Drop In

AED 150

Reserve Spot

First Session Complimentary

Outcomes, Measured

NUMBERS THAT SHOW UP ON RACE DAY.

−9%

AVG COURSE TIME OVER 8 THROWDOWNS

STATIONS PER THROWDOWN

700

KCAL SPENT PER SESSION

What To Expect

Inside The Session.

PHASE 01 · BRIEF & BUILD

Ten minutes to walk the course, learn the standards and warm up under load. Coaches set your lane — RX'd or scaled — before the clock starts.

PHASE 02 · THE OPENER

A running block to break the field up and get heart rates honest. This is where pacing discipline is either learned or paid for later.

PHASE 03 · THE THROWDOWN

The main course. Sled push and pull, sandbag lunges, wall balls, farmer carries and rowing or ski, all broken by running legs. Full effort, full noise, full room.

PHASE 04 · SCORE & DOWN-SHIFT

Times go on the board, then a proper cool-down and mobility flow so Sunday still belongs to you.

The Edge

Why People Stay.

01No membership, no lock-in. Walk in any Saturday and race.

02Every score is logged, so you're always racing your own board.

03Scaled and RX'd lanes run side by side, same course, same energy.

04Nobody leaves until the last athlete crosses the line.

Your Coach

Marco Russo

Head Of Performance

has raced and coached across the hybrid circuit, from first-timers finding their pacing to athletes chasing elite qualification. Every Throwdown course is programmed, tested and judged by him before anyone else touches it.

12+

Years Coaching

Certifications

200+

Athletes

This Week

Full Schedule →

SAT 08:30 12 SPOTS RESERVE

SAT 08:30 6 SPOTS RESERVE

SAT 08:30 18 SPOTS RESERVE

SAT 08:30 WAITLIST RESERVE

SAT 08:30 20 SPOTS RESERVE

The Fine Print

FAQ.

01 DO I NEED A MEMBERSHIP TO JOIN?

No. Hybrid Throwdown is open to everyone. Book a drop-in spot, show up on Saturday, race. Members can book it as part of their normal allocation.

02 DO I NEED RACE EXPERIENCE?

Not at all. Every station has a scaled option and a coach walking you through the standard before the horn. Plenty of people run their first Throwdown having never entered a race.

03 HOW IS IT SCORED?

One time for the full course, logged against your name. You'll see your own progression week to week — the board is there for motivation, not pressure.

04 CAN I DO THIS BACK-TO-BACK WITH ANOTHER CLASS?

You can, but we'd rather you didn't. Race it properly, then book Thermal Boost or Deep Stretch for recovery instead.

TRY HYBRID THROWDOWN · ON US