WOD: Saturday 240120

Good luck with this one. Have a great weekend!

• Coaching Notes

In today's session, we're focusing on a workout that's not just about fitness, but also about strengthening community bonds and enhancing aerobic capacity. The key today is to maintain a consistent work rate throughout the workout, ensuring that at all times, someone is actively engaged in either racking up the calories on the bike or progressing through the 5k run.

This workout is structured to minimize rest intervals, maintaining a high level of intensity. This approach will provide a solid workout for your lactate threshold, with an anticipated work-to-rest ratio around 2:1. This ratio comes from the combination of shorter, intense stints on the bike and the longer, sustained effort required for the run.

It's essential to come into today's workout with a strategy. Coordinate with your team of three to find a pace that is challenging but sustainable. Push each other to keep up the pace and remember to enjoy the process. Today is as much about team building and enjoyment as it is about physical exertion. Let's get out there, give it our all, and most importantly, have a great time with our favorite team of three!

metcon: "CrossFit Team Duathlon"

For time, complete in teams of 3.:

300 Bike Calories

Run, 5 km

Time Cap: 40:00 minutes

Accessories:

Every 1 min for 15 mins, alternating between:

GHD Supine Hold, 25 secs

Side Plank Hold, L 25 secs/R 25 secs

15 V-ups max rep

Weighted Hanging Knee Raises, pick load

Rest 1 min