Ledge

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

Grade: Conditioning · 5 Rounds For Time · 22:00 cap

The workout

• Round: 500/450 m Row
• Round: 20 Wall Balls @ 9/6 kg
• Round: 40 Double-Unders
• Target: Goal 16–20 min · narrow ledge — repeatable splits, no missteps

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.