Circuit

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

Grade: Conditioning · 5 Rounds For Time · 20:00 cap

The workout

• Round: 12/9 Cal Row
• Round: 10 DB Hang Clean & Jerk @ 22.5/15 kg · 5 each arm
• Round: 10 Box Jump Overs @ 60/50 cm
• Target: Goal 14–18 min · a lap of the circuit every ~3:15

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.