Barbara

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: 20 Pull-ups · 30 Push-ups
• Round: 40 Sit-ups · 50 Air Squats
• Rest: Exactly 3:00 between rounds · the clock keeps running
• Target: Goal 30–37 min including rest · round five within 1:00 of round one · log every split

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.