January 3 2026 @ 0800-1130
Get signed up on the white board no later than 29 December.
Teams of 3 will be drafted by LCF coaches in the following categories:
RX
Scaled
Novice
$15 person buy in.
General Warm Up (5-12)
Partner Up
P1 Bikes :30
P2: :30 inchworm across floor (no pushup), :30 Crab Walk, :30 Bear Crawl, :30 Seal Crawl
*P1 bikes while P2 does inchworm, they then switch and P2 bikes while P1 does inchworm, then rotate movements and repeat
Specific Warm Up (12-20)
Rack Hold:
50′ Right Arm KB Rack Carry
50′ Left Arm KB Rack Carry
50′ Dual KB Rack Carry
Pushup Hold:
:15 Top of Pushup Hold
:15 90 degree Pushup Hold
:15 Bottom Pushup Hold (chest 1-2″ off ground)
Teams of 3
800m Run (all at once)
____________
300 Cal Bike For time.
___________
800m Run (all at once)
P1: Bike
P2: Front rack KB hold (53/35lb. KB or DB)
P3: Top of push up hold
Before and after the bike is complete all members must run 800m. This rotation must remain the same throughout. The athlete on the bike may only be accumulating calories while both athletes are active in their positions of “holds”.
Goal: Sub 34:00
Cap: 40:00
Intermediate: 250 Cals, 35/20lb.
Baseline: 150 Cal Bike, 15/10lb. Hold (or medball hold), kneeling push up hold
(50-60)
3 sets:
1:00 Max Banded Tricep Extensions
1:00 Max Dual KB Gorilla Row 53/35
*Rest 1:00 between sets
(0-5)
Today is a 3 member team workout! The focus is on running and biking as the measured modality but all 3 partners are working throughout. Math this out a bit–figure out what you and your partners can goal for in order to average calories per passing minute to justify the calories you shoot for to finish the workout. With a cap of 40:00 that is averaging 10 cals per minute while considering fatigue from the other holds and transitions, to get done in sub 20 you’d need to average over 15 cals per minute. Any teams up for the challenge? Remember, the bike can only be working after the other teammates are in their active positions! And then final send it on the run.