Delta

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

Grade: Conditioning · 4 Rounds For Time · 20:00 cap

The workout

• Round: 500/450 m Row
• Round: 10 Deadlifts @ 100/70 kg
• Round: 6 Ring Muscle-ups
• Target: Goal 14–18 min · row at 85%, never sprint into the rings

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.