EVENT RULES & REGULATIONS | HYBRID

Everything you need to know to compete with confidence

SHOW YOURSELF WHAT’S POSSIBLE —

BE READY TO COMPETE

Welcome to XYL Events — where women step outside their comfort zone, challenge themselves, and expand what they believe is possible.

This page serves as your official Event Rules & Regulations hub, including everything you need to know before event day: competition format, standards, equipment, check-in procedures, and athlete policies.

For the most up-to-date event communication, announcements, and community support, be sure to join the Athlete Hub inside Circle, where all athletes will receive key updates leading into event day.

We’re so glad you’re here — now let’s get you ready to compete.

For live updates, event-day announcements, athlete Q&A, and community support inside Circle

HYBRID EVENTS

STRENGTH HYBRID: HYROX PFT + LIFTING

Full Challenge Division: Athletes will complete both the HYROX PFT and the Powerlifting Total in one event day experience.

  • Event Flow (Completed in Order)

  • Part 1 — HYROX PFT

    • 1,000m Run

    • 50 Burpee Broad Jumps

    • 100 Stationary Lunges

    • 1,000m Row

    • 30 Hand-Release Push-Ups

    • 100 Wall Balls

  • Part 2 — Powerlifting Total

    • Each athlete will then complete three attempts in:

      • Bench Press

      • Deadlift

  • HYROX PFT is scored for time (fastest overall finish wins)

  • Powerlifting is scored by total weight ( Bench + Deadlift)

  • Hybrid athletes are recognized for combined performance across both events

ENDURANCE HYBRID: 5K + LIFTING

Full Challenge Division: Athletes will complete both the 5K and the Powerlifting Total in one event day experience.

  • Event Flow (Completed in Order)

  • Part 1 — 5K

    • 3.1 miles

  • Part 2 — Powerlifting Total

    • Each athlete will then complete three attempts in:

      • Bench Press

      • Deadlift

  • HYROX PFT is scored for time (fastest overall finish wins)

  • Powerlifting is scored by total weight (Bench + Deadlift)

  • Hybrid athletes are recognized for combined performance across both events

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THE DIVISIONS

The XYL Hybrid Division combines endurance + strength into one full challenge.

Athletes will complete the HYROX Physical Fitness Test (PFT) and the Powerlifting Total on the same event day.

Divisions are based on whether you compete solo or with a partner.

All athletes must meet movement standards as judged at each station.

HYBRID STRENGTH

Complete the full HYROX PFT and full lifting total individually.

Part 1 — HYROX PFT
Athletes will complete the entire test in order:

1,000m Run

50 Burpee Broad Jumps

100 Stationary Lunges

1,000m Row

30 Hand-Release Push-Ups

100 Wall Balls

Part 2 — Powerlifting Total (Solo)
Athletes will then complete three attempts in:

Bench Press

Deadlift

Scoring: Final placement is based on HYROX time + lifting total (50/50 split)

Best for: Athletes who want the full solo challenge.

HYBRID ENDURANCE

Complete the full 5K and full lifting total individually.

Part 1 — 5K Run

Part 2 — Powerlifting Total (Solo)
Athletes will then complete three attempts in:

Bench Press

Deadlift

Scoring: Final placement is based on 5K time + lifting total (50/50 split)

Best for: Athletes who want the full solo challenge.

EQUIPMENT REGULATIONS

Below is a simple guide to what you can use, what you cannot use, and what you do not need in order to compete.

5K

No specific equipment requirements

HYROX PFT

LIFTING MEET

If you’re unsure about your gear, don’t stress — just show up. Our team will help you feel prepared

HYROX PFT MOVEMENT STANDARDS

This is what the judges will be looking for from each athlete as they complete the HYROX PFT.

RUN

  • Athletes must complete the full 1,000m run distance. Walking or running is permitted, but the entire distance must be covered before advancing.

BURPEE BROAD JUMP

  • Number: 50 burpee broad jumps

  • Starting Position: Athlete begins behind the start line. Hands must be placed near the feet (within one foot length). Once hands touch the ground, they may not move forward.

  • Movement: Chest must clearly touch the ground at the bottom of each burpee. Athlete then jumps forward over the marked distance, taking off and landing with both feet simultaneously.

  • Distance: The athlete jumps over two lines that are 35 inches apart.  

  • Feet Position: Both feet must take off and land together — no staggered stance. Feet may not step beyond the athlete’s fingertips when returning to the burpee position.

  • Penalties: After one warning, failure to meet standards will result in a 5-rep burpee penalty added before advancing.

STATIONARY LUNGE

  • Number: 100 stationary lunges. 

  • Starting Position: Begin with both feet behind the starting line. 

  • Movement: Lunges must alternate legs each rep. The rear knee must clearly touch the ground on every repetition.

  • Depth: The rear knee must touch the ground with each repetition. 

  • Full Extension: Each lunge must end with the hips and knees fully extended. 

  • Continuous vs. Stops: Athletes may perform reps continuously or pause with both feet together — but may not step forward between repetitions.

  • Upright Position: Athletes must remain standing tall at the top of each rep before switching legs.

     

  • Penalties: Failure to adhere to the standards after one warning will be penalized with 5 more lunges to complete.


ROW

  • Distance: Complete a 1,000m row

  • Monitor: Row must be performed for meters (not calories)

  • Damper Setting: Athlete may choose any preferred setting

  • Completion: Athlete must remain seated and rowing until the monitor reaches 0m

  • No Early Exit: Athletes may not stand up or stop the clock before finishing the full distance

HAND RELEASE PUSH-UPS

  • Number: 30 Hand-Release Push-Ups

  • Starting Position: Begin in a high plank with hands slightly wider than shoulder-width

  • Depth: Chest and thighs must touch the ground at the same time

  • Release: Both hands must clearly lift completely off the floor at the bottom

  • Full Extension: Arms must lock out at the top of each rep

  • Body Movement: Athlete must move as one unit — no worming or sagging hips

  • Pausing: Athletes may rest in plank, but feet and hand position may not change

  • Penalties: After one warning, missed standards result in a 5-rep penalty before advancing

WALL BALLS

  • Number: 100 Wall Balls with a 10lb ball at a 9ft target

  • Starting Position: Athlete must begin standing tall with hips and knees fully extended

  • Movement: Each rep begins with a full squat and ends with the ball striking the target

  • Depth: Hip crease must clearly descend below the knees

  • Target: Ball must strike the designated target height — missed throws are a “no rep”

  • Full Extension: Athlete must stand fully upright between reps before descending again

  • Catch/Reset: Ball must be caught after contact; dropped balls must be reset from standing

  • Continuous vs. Stops: Reps may be unbroken or paused, but standards must remain consistent

  • Penalties: After one warning, missed standards result in a 5-rep penalty before advancing

LIFT REGULATIONS & COMMANDS

To ensure a safe and fair competition, all athletes will follow the lift standards and judge commands outlined below.

BENCH

REGULATIONS

  • Begin with elbows locked out and the bar motionless before lowering the bar to receive the "START" command.

  • Bar must touch the chest before pressing upward (no pause command at XYL meets).

  • Elbows must return to full lockout at the top of the lift to receive the "RACK" command.

  • Glutes must remain on the bench and feet must stay flat on the floor throughout the lift.

COMMANDS

“PLATFORM READY” lifter can approach the platform

Lifter will unrack bar

“START” command to lower the bar

Lifter will complete the rep

“RACK” to re-rack the bar

No “PRESS” command is used at XYL meets.

DEADLIFT

REGULATIONS

  • Begin with the bar motionless on the floor.

  • The lift must be completed without hitching.

  • The bar must move upward continuously — no downward motion is allowed.

  • Finish with hips and knees fully locked out at the top.

  • Hitching: using the thighs to “walk” the bar upward to complete the lift.

    Both sumo & conventional deadlifts are allowed

COMMANDS

  • “PLATFORM READY” → Athlete may approach the platform

  • Judge raises arm → Athlete may begin the pull

  • Judge lowers arm → Athlete may return the bar to the floor

Do not drop the bar from a standing position.

EVENT DAY STRUCTURE

Event day is designed to be smooth, supportive, and beginner-friendly. Below is a general outline of the day.

SCORING & TIME STANDARDS (HYBRID)

Each athlete will complete the HYROX Physical Fitness Test (PFT) OR 5K followed by the lifting meet on the same event day.

FLOW (HOW IT WORKS)

  • Athletes will compete in their first event

  • The Hybrid Division includes two parts completed on the same event day

    • Strength Hybrid: HYROX PFT + Lifting

    • Endurance Hybrid: 5K + Lifting

  • Athletes may only advance once required reps, distances, or lift commands are completed

  • Judges will monitor standards for both HYROX stations and lifting attempts

SUCCESSFUL MOVEMENT

For HYROX + Lifting

  • The athlete meets all required HYROX movement standards

  • Reps are completed safely and under control

  • Full range of motion is achieved at each station

  • Any missed HYROX reps or failed attempts must be corrected (time continues to run in HYROX)

  • All lifts are successfully completed per judging standards

SCORING & TIME

  • Strength Hybrid Score:

    • HYROX PFT Total Completion Time
      PLUS

    • Powerlifting Total (Best Best Bench + Best Deadlift)

  • Endurance Hybrid Score

    • 5K Totall Completion Time

    • Plus

    • Powerlifting Total (Best Bench + Best Deadlift)

Hybrid Score = 50/50 for each event goes into scoring

AWARDS & RECOGNITION

Awards are given within each Hybrid division based on combined performance across both events:

Final Hybrid Score = HYROX Completion Time OR 5K + Strength Total

Hybrid athletes are ranked within their division based on: Fastest HYROX PFT time OR 5K + Highest Powerlifting Total (Bench + Deadlift)

Overall combined Hybrid performance

Additional awards or special recognitions may be included at select events (ex: strongest hybrid athlete, best endurance performance, community impact, or standout effort). Awards will take place shortly after the final Hybrid flight concludes.

Most importantly, we celebrate every woman who takes on the full challenge — pushing through both endurance and strength in one unforgettable day.

EVENT POLICY & PROCEDURE

XYL events are designed to be empowering, supportive, and safe for all athletes — regardless of experience level.

All participants are expected to:

  • Follow judge instructions and station movement standards

  • Complete each station with control, integrity, and proper form

  • Treat fellow athletes, volunteers, judges, and staff with respect

  • Maintain good sportsmanship throughout the event

  • Prioritize safety on runs, transitions, and workout stations

  • Support the community-driven atmosphere that makes XYL unique

XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.

REFUND & CANCELLATION

Due to event planning, staffing, and limited athlete spots, all registrations are considered non-refundable.

  • Athlete registrations may not be refunded after purchase

  • Transfers may be permitted on a case-by-case basis prior to event day

  • If an athlete is unable to attend, they are encouraged to contact the XYL team as early as possible

In the rare case that an event is cancelled due to unforeseen circumstances, athletes will be notified with next-step options. All registrations directly support event operations and our local charity partner.

SPECTATOR INFORMATION

Spectator Details

Spectators are welcome and encouraged at all XYL events.
We love the energy, support, and community that friends and family bring into the room.

To ensure a safe and positive experience for everyone, please note:

  • Spectators must remain in designated viewing areas at all times

  • Children must be supervised by a parent or guardian

  • The warm-up area and platform space are reserved for athletes, coaches, and event staff only

  • Please be respectful of judges, volunteers, and athlete focus during stations

  • Outside food and drink policies may vary by venue

XYL reserves the right to remove any athlete or spectator for unsafe or disruptive behavior. We’re here to compete hard, cheer loud, and create a space where every woman can rise.

Spectator Door Fees = For the One

At many XYL events, a small spectator door fee may apply — and 100% of spectator door proceeds go directly to our For the One charity partner.

Through our For the One Campaign, every ticket purchased helps support a local organization and ensures the strength built on the floor reaches beyond the room and into someone’s life who truly needs it.

So when you show up to cheer, you’re not just supporting an athlete —
you’re helping change a life.

Thank you for being part of what makes XYL more than a competition.

Door fee amount varies by venue and will be posted in the Athlete Hub prior to event day ($8-$12).

ATHLETE CHECKLIST

WHAT TO BRING

To feel confident and prepared on event day, we recommend bringing:

  • Running shoes or training sneakers (good grip + support)

  • Lifting gear

  • Water bottle + quick fuel snacks (you’ll be moving fast)

  • Comfortable athletic clothing you can run + lunge in

  • Optional gloves or grips (for wall balls/rowing comfort)

  • Optional knee sleeves (support only — no special gear required)

  • Hair ties, sweat towel, and anything you need to stay focused

  • A hype friend or family member to cheer you on

Don’t Stress

If this is your first event and you’re unsure what you need — just show up.
Our team and community will help you feel prepared and supported from start to finish.

FREQUENTLY ASKED QUESTIONS

What is the Hybrid Division?

The Hybrid Challenge combines two events into one competition, giving you the opportunity to test your strength and endurance on the same day. Choose the combination that best fits your goals and compete alongside women of all fitness levels.

What are my Hybrid Challenge options?

You can choose from two divisions:

Strength Hybrid: Lift + HYROX PFT

Endurance Hybrid: 5K + HYROX PFT

Your combined performance across both events determines your final placing.

Do I have to be experienced to compete Hybrid?

Not at all. Hybrid is designed to be challenging but beginner-friendly, with judges, volunteers, and staff guiding you through every station and lift.

Scaled options and modifications may be available so every athlete can participate safely.

Can I compete in individual events too?

Yes! You can register for individual events, but the Hybrid Challenge registration includes both events in your selected combination and automatically enters you into the Hybrid standings.

What if I want an even bigger challenge?

Ready to go all in? Register for the Ultimate Athlete, where you'll complete all three events—Lifting, the HYROX PFT, and the 5K—to compete for the title of the most well-rounded athlete at Women Xpanding Limits.

FINAL REMINDERS

FINAL EVENT REMINDERS

We want every athlete to feel confident, prepared, and supported on event day.

Please remember:

✔ Review the rules, commands, and standards outlined above
✔ Arrive early for check-in, rack height setup, and warm-ups
✔ Ask questions if you’re unsure — our staff is here to help
✔ Most importantly: this is about courage, not perfection

XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.

ATHLETE HUB COMMUNICATION

For all live updates, event-day announcements, schedule details, and last-minute communication, athletes should join the official

This is where you're receive:

✔ Event week reminders

✔Flight assignments

✔Check-in instructions

✔Charity partner updates

✔Direct support from the XYL team

XYL events are designed to challenge you — but never to intimidate you.
Show up, take up space, and let this be a day you’re proud of.

Thank you for being part of XYL. This isn’t just a competition — it’s a moment of courage.