I tried The Grid Games by Virgin Active and now I get why everyone’s obsessed with hybrid training

Back in 2015, Singaporeans were all about fitness fads like CrossFit, MMA, Zumba, or those outdoor bootcamps that packed out the parks. Fast forward a decade, and the scene has shifted. With wellness now front and centre, people are more willing to invest in routines that feel sustainable like pilates, yoga, and more popularly, hybrid training.

What is hybrid training?

If you’re new to the term, hybrid training is basically the ultimate mash-up: a mix of strength, endurance, and functional movements designed to push your body in every direction. And it’s not just a gym buzzword. The term has quickly become a movement. Just look at the surge in the number of participants in events like HYROX and Turf Games. But with most trends, the real pressing question we have is: what makes these competitions so addictive that people are dropping hundreds of dollars to sign up?

As someone who’s dipped into my fair share of fitness trends, I couldn’t ignore the sudden hype. My feed was flooded with friends and family showing off their hybrid training milestones, and honestly, my curiosity got the better of me. So when Virgin Active launched The Grid Games, their very own hybrid competition, I didn’t hesitate to sign up.

What followed were weeks of sweat, sore muscles, and moments where I wondered what on earth I’d gotten myself into. But along the way, I also uncovered why hybrid training is on everyone’s lips right now — and why it might just be the shake-up Singapore’s fitness culture needed.

Why is it popular in Singapore?

For many people, hitting the gym can start to feel repetitive. You do the same exercises, repeat the same amount of sets, and eventually, you get bored with your routine. I get it. Even after seven years of consistent gym training, I know how easy it is to fall into a plateau where your progress feels stuck. But that’s where hybrid training comes in. Unlike traditional weightlifting, where you just get in the motion of doing the same movements, hybrid training focuses on blending strength exercises and cardio in a way that keeps things challenging, fresh, and functional.

According to Samson Lau, Athletic Training Lead at Virgin Active Singapore, hybrid training has surged because it delivers results that feel real.

“Functional training delivers visible, tangible results — people feel stronger, move better, and notice improvements that carry over into daily life,” he explained.

And he’s right. Hybrid training mimics the way we move in everyday life. Deadlifts don’t just build strength, but they also prep you for carrying grocery bags without straining your back. Core-focused exercises improve stability for climbing stairs or even running after your kids.

As a result, you get a more well-rounded fitness routine that doesn’t just make you stronger, but also improves your agility, stability and resilience. And believe it or not, doing these exercises makes everyday tasks so much easier.

Aside from that, people enjoy these sessions because of the community. According to Virgin Active’s Fitness Trends Study in 2024, more Singaporeans are gravitating toward social workouts. Pull up your Instagram and you’ll see it everywhere on your feed. From boutique studios offering hybrid classes, to yoga collectives, to the explosion of running clubs, these communities have completely reshaped the fitness scene in recent years. And that’s because people aren’t just working out, but they’re using this as a platform to connect and network with others.

“Many enthusiasts want classes and events that combine fitness with connection. Competitions like The Grid Games do exactly that — they’re not just about performance, but about thriving together.”

And honestly, I get it. Nothing bonds you faster than gasping through burpees shoulder to shoulder with someone who’s suffering just as much as you are.

Training at Virgin Active

To prepare for The Grid Games, that was slated for the end of August, my partner and I started training in late June. Most of our sessions were at Virgin Active Raffles Place, which quickly became our second home. I have to say, the location was exceptionally convenient, which is a huge plu,s especially if you work in the CBD or if you live near the red or green line, as it’s a stone’s throw away from Raffles Place MRT. Aside from the location, what really impressed me was how well thought-out the space was. It’s big, clean, and well-equipped — you don’t feel like you’re fighting for machines the way you do in many other gyms.

One of the first things I noticed was the number of squat racks (a rarity in most gyms), plus dedicated areas for sled pushes and pulls. Add in machines like echobikes and skiergs, just to name a few, and it became clear why Virgin Active is such a solid training ground for anyone prepping for hybrid competitions.

But what really set the club apart for me was its recovery zones. After an intense session, the Hyperice recovery devices were a lifesaver for sore muscles. On top of that, there are experiential rain showers, ice baths, saunas, and even sleeping pods — making recovery feel just as luxurious as the training itself. And here’s the kicker: Virgin Active even provides workout gear (shirts, shorts, socks, towels). So yes, there’s really no excuse for “forgetting” your gym clothes.

Of course, a space is only as good as the people in it, and Virgin Active’s team of personal trainers deserves a shoutout. I’ve always been the kind of person who preferred working out alone — I never understood why people liked training with others. But after weeks of working with my partner and under the guidance of our trainers, my mindset completely shifted.

First and foremost, training with a partner and the accountability that came with it made all the difference. On days when I would’ve skipped the gym or shaved reps off my sets, having both a partner and a trainer watching me pushed me to go further. Suddenly, I was lifting heavier, grinding through extra reps, and even… doing cardio. (Yes, the same me who used to avoid burpees was suddenly doing them for fun.) At one point, even the people around me were surprised that I’d started running more. That’s how much the training culture and environment rubbed off on me.

Then there were my personal trainers, Aishah and Dean. Even though I have a personal trainer certification myself, they managed to push me in ways I didn’t expect — refining my form, tweaking the intensity of my workouts, and reminding me that recovery is just as important as training.

When I first took my certification course two years ago, I thought I had a good handle on programming workouts. But training with seasoned professionals who’ve spent years in the field gave me a whole new perspective. They introduced me to exercises I wasn’t familiar with, suggested different workout splits, and showed me how to make the gym feel anything but repetitive. Thanks to the sheer variety of equipment at Virgin Active, no two sessions ever looked the same.

Most of the time, my partner and I trained with Aishah. She was patient, meticulous, and always had an eye for detail — correcting our forms, walking us through compound lifts, and tailoring sessions to align with our personal goals. My partner wanted to lose weight, while I was focused on building endurance for The Grid Games, and she managed to balance both of our needs seamlessly. It wasn’t just about hitting the reps — it was about understanding why each movement mattered.

Dean, on the other hand, was the one who really drilled into me the importance of progressive overload — the principle of gradually increasing the challenge to keep your body adapting. He also gave me the kind of practical tips that stick with you long after the session ends. For example, I’d been trying (and failing) to get my first pull-up for the longest time, and Dean broke it down into achievable steps that made it feel possible.

Looking back, training with experienced professionals truly elevated my performance. Personal trainers aren’t just for beginners or people starting from scratch — they’re there to push you beyond what you thought you were capable of, whether you’re a seasoned gym-goer or just starting out.

From foundations to competition mode

The training programme was designed to build us up gradually, and now I understand why Samson recommended at least 8 to 12 weeks of preparation, training three to four times a week.

“Consistency is key,” he told me. “With focused training, both newcomers and seasoned gym-goers can prepare physically and mentally to step onto the competition floor.”

The first phase, which spanned about four weeks, was all about laying the foundation. We worked on compound exercises like your squats, deadlifts, thrusters, and pull-ups. This helped us familiarise ourselves with the movements, and our trainers also gave us some tips on perfecting our form to avoid injury. This was an essential part of the training to prep ourselves for what’s to come, especially considering the kind of weights we would have to lift during competition day itself (think 10kg dumbbells in each hand or 16kg kettlebells). Obviously, this wasn’t something you could just wing and do without any training because you needed a solid base before attempting the intense stuff.

Then came the shift into hybrid-style workouts that mirrored the actual competition. During the last four weeks leading up to the competition, we started incorporating other exercises such as burpees, snatches, hang cleans, skiergs, and echobikes. It was brutal at first, especially the snatches, but Aishah, our trainer, knew exactly how to scale the sessions to our level. Week by week, the weights got heavier, the reps more demanding, and before I realised it, I was doing things I once thought were beyond me.

One standout moment was during shoulder presses. Just months earlier, I’d maxed out at 8kg dumbbells and would avoid going any heavier. But by the time The Grid Games rolled around, 10kg weights weren’t just something I could lift but they became my working set. That shift in strength was proof of how much progress I’d made.

We trained with our personal trainer at least twice a week, and on off days, my partner and I squeezed in extra sessions on our own. Soon enough, I started noticing the changes. I was recovering a lot faster, my physique was slightly leaner sans the “bulk,” and more surprisingly, I had more energy to tackle the day. I even became one of those morning workout people, which I never thought would happen. Instead of dragging through my afternoons, I was more productive after sweating it out first thing in the day. And this made me realise that hybrid training wasn’t just building my endurance and strength; it was reshaping the way I approached my entire routine.

Samson also addressed one of the most surprising aspects — the deliberately heavier weights in the women’s category.

The Grid Games experience

Competition day was electric. It was held at the open space outside of Guoco Tower, which was right in front of Virgin Active’s Tanjong Pagar outlet. The atmosphere was tense in the morning as participants started rolling in by the masses, and by 8am, everyone was ready for the highly anticipated event. Strangers cheered for each other, coaches shouted encouragement, and you could feel the adrenaline pulsing through the venue.

For some background, we were grouped in pairs and participants had to complete the set of exercises within 10 minutes, of which you’ll be ranked according to how fast you can complete the workout.

The first workout was a synchronised workout with your partner, where we had to complete 40 kettlebell squats with a 16kg kettlebell, 40 burpees, 40 kettlebell deadlifts to high pulls, and finish 40 calories on the skierg.

The second workout switched things up. This time, you weren’t moving in sync with your partner but instead splitting the workload based on your strengths. That meant tackling movements like dumbbell hang cleans, thrusters, snatches, and lunges with 10kg dumbbells in each hand, plus grinding through 30 calories on the echobike.

There was some time to recover between each round, but the intensity never really let up. After the first two workouts, only the top six pairs advanced to the sprint round. Here, they would have to go through a brutal mix of skiergs, kettlebell swings, echobikes, and a running segment to finish.

For us, though, the finals were more of a dream than a destination. My partner and I set a more realistic goal: push through every exercise, give it everything we had, and walk away without injuring ourselves. And honestly, that mindset felt perfectly in line with the spirit of the competition. As Samson explained, “We launched it to turn training into something bigger than a solo grind. It’s about testing your grit, celebrating progress, and thriving together.”

Why hybrid training empowers women

Before training, I was skeptical. Would lifting heavy weights make me bulky? Would functional training be too advanced? Turns out, those are just myths.

“A common misconception is that functional training will make women bulky,” Samson said. “In reality, it builds lean muscle, strength, and definition. It’s adaptable to all fitness levels, and when taught with the right technique, it actually helps prevent injuries.”

My own journey proved this true — I didn’t bulk up, but I did feel stronger, leaner, and more capable. Everyday tasks felt easier, and I carried myself with more confidence.

My takeaway

Training for The Grid Games wasn’t easy, but it was worth every rep, burpee, and sweat-soaked session. Hybrid training didn’t just change my workouts — it changed my lifestyle. I became more consistent, more resilient, and surprisingly, more excited to train (yes, even in the mornings).

For me, the biggest win wasn’t just competing, but it was proving to myself that my body is capable of more than I thought.

And if you’re still hesitant? Take it from both Samson and me: hybrid training is for everyone. Whether you compete or not, the benefits — strength, confidence, community — are yours to claim.