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Endurance #24-23
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GYMNASTICS
We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.
PURE STRENGTH
We kick off the new block on Monday with strict chin ups & incline DB bench press, followed by Pendlay rows & skull crushers.
Wednesday we are back on a new deadlift block using deficit deadlift variations to strengthen the movement from the top down.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Snatch Balance into Overhead Squats
2 High Hang Snatch Pulls into High Hang Snatch
10 mins of fun to finish off and get a heavy snatch for the day.
Monday Ride
This weeks session starts a new 4 week block of group riding followed by 2 minute hard efforts at the end. Come along to develop your VO2 max and group riding skills!
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
A really fun session this week! 300’s with a 100m float between. Bring your fast shoes for this one!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Wednesday Ride. Now on Zwift! Use this link to join our zwift club > https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home
This weeks ride will be about checking power data and that the indoor set up is working correctly!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weelk we are back to hills reps, a great way to develop power, run form and strength. As the temperature goes up, our rest in between efforts becomes even more changeable as does the pace, we now fully rely on RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
After a couple of weeks off the Saturday ride is back on! Come along to enjoy the beauty of Al Qudra with good people. Improve your aerobic base. This week marks the start of our summer timings, things now kick off at 0459 so we can keep the quality of your ride.
Start time: 04:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are upping the pace to 3km pace and holding that for 300m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will invite the wider IFE community to run with us in celebration of Global Running Day. The session will be 3 mins blocks of work that increase in intensity.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the canal bridge for our monthly hill repeats.
*Track Tuesday and Coffee Run will host male and female runners
GYMNASTICS
We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.
PURE STRENGTH
We kick off the new block on Monday with strict chin ups & incline DB bench press, followed by Pendlay rows & skull crushers.
Wednesday we are back on a new deadlift block using deficit deadlift variations to strengthen the movement from the top down.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Snatch Balance into Overhead Squats
2 High Hang Snatch Pulls into High Hang Snatch
10 mins of fun to finish off and get a heavy snatch for the day.
Monday Ride
This weeks session starts a new 4 week block of group riding followed by 2 minute hard efforts at the end. Come along to develop your VO2 max and group riding skills!
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
A really fun session this week! 300’s with a 100m float between. Bring your fast shoes for this one!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Wednesday Ride. Now on Zwift! Use this link to join our zwift club > https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home
This weeks ride will be about checking power data and that the indoor set up is working correctly!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weelk we are back to hills reps, a great way to develop power, run form and strength. As the temperature goes up, our rest in between efforts becomes even more changeable as does the pace, we now fully rely on RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
After a couple of weeks off the Saturday ride is back on! Come along to enjoy the beauty of Al Qudra with good people. Improve your aerobic base. This week marks the start of our summer timings, things now kick off at 0459 so we can keep the quality of your ride.
Start time: 04:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are upping the pace to 3km pace and holding that for 300m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will invite the wider IFE community to run with us in celebration of Global Running Day. The session will be 3 mins blocks of work that increase in intensity.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the canal bridge for our monthly hill repeats.
*Track Tuesday and Coffee Run will host male and female runners
GYMNASTICS
We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.
PURE STRENGTH
We kick off the new block on Monday with strict chin ups & incline DB bench press, followed by Pendlay rows & skull crushers.
Wednesday we are back on a new deadlift block using deficit deadlift variations to strengthen the movement from the top down.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Snatch Balance into Overhead Squats
2 High Hang Snatch Pulls into High Hang Snatch
10 mins of fun to finish off and get a heavy snatch for the day.
Monday Ride
This weeks session starts a new 4 week block of group riding followed by 2 minute hard efforts at the end. Come along to develop your VO2 max and group riding skills!
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
A really fun session this week! 300’s with a 100m float between. Bring your fast shoes for this one!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Wednesday Ride. Now on Zwift! Use this link to join our zwift club > https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home
This weeks ride will be about checking power data and that the indoor set up is working correctly!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weelk we are back to hills reps, a great way to develop power, run form and strength. As the temperature goes up, our rest in between efforts becomes even more changeable as does the pace, we now fully rely on RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
After a couple of weeks off the Saturday ride is back on! Come along to enjoy the beauty of Al Qudra with good people. Improve your aerobic base. This week marks the start of our summer timings, things now kick off at 0459 so we can keep the quality of your ride.
Start time: 04:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are upping the pace to 3km pace and holding that for 300m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will invite the wider IFE community to run with us in celebration of Global Running Day. The session will be 3 mins blocks of work that increase in intensity.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the canal bridge for our monthly hill repeats.
*Track Tuesday and Coffee Run will host male and female runners
GYMNASTICS
We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.
PURE STRENGTH
We kick off the new block on Monday with strict chin ups & incline DB bench press, followed by Pendlay rows & skull crushers.
Wednesday we are back on a new deadlift block using deficit deadlift variations to strengthen the movement from the top down.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Snatch Balance into Overhead Squats
2 High Hang Snatch Pulls into High Hang Snatch
10 mins of fun to finish off and get a heavy snatch for the day.
Monday Ride
This weeks session starts a new 4 week block of group riding followed by 2 minute hard efforts at the end. Come along to develop your VO2 max and group riding skills!
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
A really fun session this week! 300’s with a 100m float between. Bring your fast shoes for this one!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Wednesday Ride. Now on Zwift! Use this link to join our zwift club > https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home
This weeks ride will be about checking power data and that the indoor set up is working correctly!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weelk we are back to hills reps, a great way to develop power, run form and strength. As the temperature goes up, our rest in between efforts becomes even more changeable as does the pace, we now fully rely on RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
After a couple of weeks off the Saturday ride is back on! Come along to enjoy the beauty of Al Qudra with good people. Improve your aerobic base. This week marks the start of our summer timings, things now kick off at 0459 so we can keep the quality of your ride.
Start time: 04:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are upping the pace to 3km pace and holding that for 300m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will invite the wider IFE community to run with us in celebration of Global Running Day. The session will be 3 mins blocks of work that increase in intensity.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the canal bridge for our monthly hill repeats.
*Track Tuesday and Coffee Run will host male and female runners
Monday Ride
This weeks session starts a new 4 week block of group riding followed by 2 minute hard efforts at the end. Come along to develop your VO2 max and group riding skills!
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
A really fun session this week! 300’s with a 100m float between. Bring your fast shoes for this one!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
Wednesday Ride. Now on Zwift! Use this link to join our zwift club > https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home
This weeks ride will be about checking power data and that the indoor set up is working correctly!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weelk we are back to hills reps, a great way to develop power, run form and strength. As the temperature goes up, our rest in between efforts becomes even more changeable as does the pace, we now fully rely on RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
After a couple of weeks off the Saturday ride is back on! Come along to enjoy the beauty of Al Qudra with good people. Improve your aerobic base. This week marks the start of our summer timings, things now kick off at 0459 so we can keep the quality of your ride.
Start time: 04:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
