Ledge

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

Grade: Conditioning · 5 Rounds For Time · 18:00 cap

The workout

• Round: 200 m Sprint
• Round: 10 Thrusters @ 50/35 kg (110/75 lb)
• Round: 10 Toes-to-Bar
• Target: Goal 12–15 min · heavy bar, light feet · one set on the thrusters or don't pick it up

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.