DT

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

Grade: Conditioning · 5 Rounds For Time · 17:00 cap

The workout

• Round: 12 Deadlifts @ 70/47.5 kg (155/105 lb)
• Round: 9 Hang Power Cleans @ 70/47.5 kg (155/105 lb)
• Round: 6 Push Jerks @ 70/47.5 kg (155/105 lb)
• Target: Goal 10–14 min · benchmark · 11 deadlifts, breathe, then 1 into the cleans: the hand-offs win DT

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.