Last fall, we welcomed Monica Vargas, a group fitness coach, to the Rocky Mountain Flex team, and she’s been bringing incredible energy to our community ever since. Monica is a Navy veteran and the founder of Mile High Sweat Club, a local organization that promotes community workout events across Denver. She’s passionate about functional training and high-intensity workouts, and brings the perfect mix of fun, energy, expertise, and community spirit to every class she teaches. Plus, she always has the best playlists to get our members hyped during class!
Monica leads three classes at Rocky Mountain Flex each week: the Hybrid Training class and two Mile High HIIT classes. We’ve heard from members that the term Hybrid or Hyrox-style Training can be a little intimidating. That’s why Monica is here to break down exactly what Hybrid Training is, how the class is structured, and the benefits of incorporating this style of training into your routine.
Monica's Rocky Mountain Flex Class Schedule
Monday
-
Hybrid Training on the Turf
6:30–7:30 am -
Mile High HIIT in the Classroom
5:00–5:45 pm
Wednesday
-
Mile High HIIT in the Classroom
6:30–7:15 am
Check out our full class schedule here – we also offer Yoga and Pilates HIIT classes each week!
What to Expect in a Hybrid Training Class with Coach Monica
Hybrid training blends the best of both worlds, strength and cardio, into one high-energy, thoughtfully structured class designed to build well-rounded fitness. Whether you’re new to group training or looking for a challenging workout, Hybrid classes are built to meet you where you’re at while still encouraging progress.
Each class is programmed with intention, with an emphasis on efficiency, progression, and functional movement, so you leave feeling strong, accomplished, and energized. You can expect a full-body workout that combines functional strength training and cardio conditioning using our squat racks, sled push, kettlebells, treadmills, ski erg, and row ergs.
How The Hybrid Class Is Structured
Every RMFLEX Hybrid class follows a 4-superset format, allowing you to fully immerse yourself in each movement pattern before progressing to the next. This structure helps each person focus on form, effort, and consistency rather than rushing through endless exercises.
Each week alternates between two training focuses:
CARDIO-FOCUSED DAYS
These days emphasize heart rate, conditioning, and stamina.
- Work: 50 seconds
- Rest: 20 seconds
- Rounds: 4 rounds per superset
STRENGTH-FOCUSED DAYS
These sessions prioritize muscular strength, control, and time under tension.
- Work: 60 seconds
- Rest: 25 seconds
- Rounds: 4 rounds per superset
This balance ensures you’re not just training hard, you’re training smart.
4 Benefits of Hybrid Training
Hybrid classes are designed to improve multiple areas of your fitness at once, making them ideal for anyone who wants results without burnout.
Improved Cardiovascular Endurance
Cardio-focused days challenge your engine, helping you build stamina and recover faster both in and out of the gym.
Increased Strength and Muscle Tone
Strength days allow for heavier loads, controlled reps, and proper rest so you can build strength and confidence with foundational movements.
Functional, Full-Body Training
Hybrid workouts mimic real-life movement patterns such as squatting, hinging, pushing, pulling, and rotating, helping you move better in daily life.
Mental Toughness and Confidence
Working through timed intervals and multiple rounds teaches consistency, grit, and the ability to stay present under fatigue. Skills that carry far beyond the gym.
A Supportive and Welcoming Coaching Experience
Beyond the workout itself, one of the things I care most about in my Hybrid class is making sure our members feel comfortable, capable, and confident the moment they walk in. Whether you’re brand new to RMFLEX or you’ve been coming to class for a while, I want you to feel welcomed and supported from start to finish.
From the beginning of class, I make it a point to greet everyone and walk through the workout in a way that feels approachable, not intimidating. I coach my Hybrid classes with positive, encouraging cues that focus on effort, progress, and consistency. This isn’t about being perfect. It’s about showing up and doing the work in a way that makes sense for your body.
I see a wide range of experience levels in my classes, and that’s something I truly enjoy. Whether it’s your first class or your fiftieth, my goal is to create an environment where every class attendee feels seen, motivated, and confident moving at their own pace. Clear demos, thoughtful coaching, and ongoing encouragement help make sure no one feels lost or overlooked.
At the end of the day, Hybrid training at Rocky Mountain Flex isn’t about keeping up with anyone else in the room. It’s about showing up for yourself, moving well, and leaving class feeling stronger than when you walked in.
Sample Movements You Can Expect in Class
While exercises rotate weekly to keep training fresh and progressive, here are some staple movements commonly featured in our Hybrid classes:
1. Squat Variations
Why: Builds lower-body strength and stability
Examples: Goblet squats, front squats, tempo squats
Focus: Core engagement, proper depth, controlled movement
2. Hinge Movements
Why: Strengthens glutes, hamstrings, and lower back
Examples: Deadlifts, kettlebell swings, Romanian deadlifts
Focus: Power generation and posterior-chain development
3. Push & Pull Upper-Body Work
Why: Creates balanced strength through the shoulders, chest, and back
Examples: Push-ups, dumbbell presses, rows, pull-downs
Focus: Posture, shoulder health, and upper-body control
4. Cardio & Conditioning Drills
Why: Elevates heart rate and builds endurance
Examples: Row and Ski ERGs, sled pushes, bike intervals, burpees, treadmill sprints
Focus: Sustainable effort and consistent pacing
5. Core & Stability Work
Why: Supports every movement pattern
Examples: Planks, carries, rotational core exercises
Focus: Bracing, balance, and total-body connection
Who is the Hybrid Class For?
Hybrid training is adaptable and inclusive. Movements can be modified or advanced based on your experience, making the class suitable for all levels If you want a class that blends intensity, structure, and purpose, then Hybrid is the right choice. I hope to see you in class!
Want to see if Hybrid training is a good fit for you? Join us for Monica’s Monday morning class! Classes are included with your membership. If you’re not a member yet, you can sign up for a free 7-day membership and try the gym and any class.
