Kelly

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

Grade: Conditioning · 5 Rounds For Time · 40:00 cap

The workout

• Round: 400 m Run
• Round: 30 Box Jumps @ 61/51 cm (24/20 in)
• Round: 30 Wall Balls @ 9/6 kg (20/14 lb)
• Target: Goal 25–33 min · benchmark · step down off the box, pace the runs: every station taxes the same legs

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.