Circuit

Equal, repeated rounds: a pacing laboratory for the single most transferable skill in hybrid racing.

Grade: Conditioning · 5 Rounds For Time · 26:00 cap

The workout

• Round: 15/12 Cal Row
• Round: 10 Burpees
• Round: 20 Walking Lunges
• Round: 10 Toes-to-Bar
• Target: Goal 19–24 min · a lap of the circuit every ~4:00 · no station gets a hero effort

Why we programme this

Identical rounds strip pacing bare. The task is simple to describe and brutal to execute well: find a sustainable output and reproduce it, round after round, when your body is begging you to slow down. Whoever slows down least wins a hybrid race, and this format trains exactly that. It also blends modalities the way racing does, so the engine and the muscles learn to hand off cleanly.