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• Teaching Notes

In at this time’s session, we’re specializing in a exercise that is not nearly health, but additionally about strengthening neighborhood bonds and enhancing cardio capability. The important thing at this time is to take care of a constant work fee all through the exercise, guaranteeing that always, somebody is actively engaged in both racking up the energy on the bike or progressing by means of the 5k run.

This exercise is structured to attenuate relaxation intervals, sustaining a excessive stage of depth. This strategy will present a stable exercise in your lactate threshold, with an anticipated work-to-rest ratio round 2:1. This ratio comes from the mix of shorter, intense stints on the bike and the longer, sustained effort required for the run.

It is important to come back into at this time’s exercise with a method. Coordinate together with your staff of three to discover a tempo that’s difficult however sustainable. Push one another to maintain up the tempo and keep in mind to benefit from the course of. In the present day is as a lot about staff constructing and pleasure as it’s about bodily exertion. Let’s get on the market, give it our all, and most significantly, have a good time with our favourite staff of three!

metcon: “CrossFit Workforce Duathlon”

For time, full in groups of three.:

300 Bike Energy

Run, 5 km

Time Cap: 40:00 minutes


Each 1 min for 15 minutes, alternating between:

GHD Supine Maintain, 25 secs

Facet Plank Maintain, L 25 secs/R 25 secs

15 V-ups max rep

Weighted Hanging Knee Raises, choose load

Relaxation 1 min

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Hector Antonio Guzman German

Graduado de Doctor en medicina en la universidad Autónoma de Santo Domingo en el año 2004. Luego emigró a la República Federal de Alemania, dónde se ha formado en medicina interna, cardiologia, Emergenciologia, medicina de buceo y cuidados intensivos.

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