Bastion

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

Grade: Conditioning · 3 Rounds For Time · 12:00 cap

The workout

• Round: 300 m Run
• Round: 10 KB Swings @ 16/12 kg (35/26 lb)
• Target: Deload week: goal 8–10 min moving smoothly · crisp hips, easy lungs

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.