Nancy

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

Grade: Conditioning · 5 Rounds For Time · 25:00 cap

The workout

• Round: 400 m Run
• Round: 15 Overhead Squats @ 43/29 kg (95/65 lb)
• Target: Goal 13–19 min · benchmark: unbroken 15s, breathe before rep one

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.