Endurance #24-24

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we deadlift using lower deficit & carry on with heavier sumo squats + RDLs.

Wednesday we carry on strict chin ups & incline DB bench press, followed by more Pendlay rows & skull crushers

All & anyone is welcome - see you soon

WEIGHTLIFTING

This week, we will be working on our Cleans and Jerks! First, we hit a complex of power cleans, high-hang squat cleans, and jerks! Then, we go after a heavy clean and jerk for the day!

‍

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 3 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Some short punchy reps today into some longer ones to help maintain leg speed over distance. Will need ice cold bottles for this one!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6‍‍

‍

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We figure out your power profile today with some sprint efforts, anaerobic efforts and aerobic efforts. This one is as hard as you make it and can be used to set your zones up for the summer training block.

Start time: 05:59am

Location: BOTS

‍

The Coffee Run

This week we have a gentle start followed by 15X 90s tempo efforts with 1 minute easy recovery. A very good session for working in a negative split, if you judge the pace right…

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

‍

The Saturday Ride

This Saturday we will cover around 115km as a group. Keep working on those group riding skills and keep topping up that endurance base on the best cycling play ground in Dubai!

Start time: 04:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

Monday

Time: 5:59pm AM/PM

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. We are keeping that 3km pace today at TT, but over 200m and then 600m.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we will be running loops around Olivara Residents (700m). These should be at a 7/10 effort, as you have 90 sec recovery after each one.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After a block of easy running you will enter into repeats of 90 sec on, 60 sec off. Tapping into that 8/10 feeling on the 90 seconds.  

*Track Tuesday and Coffee Run will host male and female runners

Week 2 we kick off the new block with straight arm strength + core work into a longer AMRAP with rope climbs. Tuesday we go heavy & hard, with 5 x 4 front squats & a savage wall ball burpee bike workout to set the legs off for the week. Wednesday we focus on Handstand Push Up strength into a couple of 21-15-9 workouts. Thursday we go back to barbell cycling testing death by hang snatch again paired with a partner workout, finishing the week with another hero workout deadlifts, box jumps & pull-ups!

‍

Monday:

Strength:

A) Low Ring Plank Holds

B) Overhead Dual KB Holds

C) Hanging L Sit Holds

D) Dragon Flags

‍

Conditioning:

25:00 min AMRAP

Pool Run

10 Renegade Row w Push Up

2 Rope Climbs

‍

Tuesday:

Strength:

A) Heavy Front Squats

‍

Conditioning:

3mins On : 2mins Off

20 Wall Balls

20/15/10 Line Facing Burpees

AMRAP Cal Bike

x 5 sets

‍

Goal = 100/80 Cal

‍

Wednesday:

Strength:

A) Eccentric HSPU + Seated Tuck Ups

‍

Conditioning:

For Total Time:

From 00:00 - 08:00 mins

21-15-9

Kipping HSPU

Dual KB Hang Clean

‍

From 11:00 - 20:00 mins

3-6-9 Wall Walk

9-15-21 Calorie Ski

‍

Thursday:

Strength:

Death by Hang Power Snatch

‍

Conditioning:

Teams of 2 People

6 Rounds For Time:

80 Double Unders

24/18 Cal Row

12 Synchro Dual DB OH Rev Lunge

‍

Friday:

Conditioning:

Hero Therapy with some Heavy Deadlifts, Box Jumps and Pull Ups

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 3 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Some short punchy reps today into some longer ones to help maintain leg speed over distance. Will need ice cold bottles for this one!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6‍‍

‍

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We figure out your power profile today with some sprint efforts, anaerobic efforts and aerobic efforts. This one is as hard as you make it and can be used to set your zones up for the summer training block.

Start time: 05:59am

Location: BOTS

‍

The Coffee Run

This week we have a gentle start followed by 15X 90s tempo efforts with 1 minute easy recovery. A very good session for working in a negative split, if you judge the pace right…

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

‍

The Saturday Ride

This Saturday we will cover around 115km as a group. Keep working on those group riding skills and keep topping up that endurance base on the best cycling play ground in Dubai!

Start time: 04:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

Monday

Time: 5:59pm AM/PM

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. We are keeping that 3km pace today at TT, but over 200m and then 600m.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we will be running loops around Olivara Residents (700m). These should be at a 7/10 effort, as you have 90 sec recovery after each one.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After a block of easy running you will enter into repeats of 90 sec on, 60 sec off. Tapping into that 8/10 feeling on the 90 seconds.  

*Track Tuesday and Coffee Run will host male and female runners

Week 2 we kick off the new block with straight arm strength + core work into a longer AMRAP with rope climbs. Tuesday we go heavy & hard, with 5 x 4 front squats & a savage wall ball burpee bike workout to set the legs off for the week. Wednesday we focus on Handstand Push Up strength into a couple of 21-15-9 workouts. Thursday we go back to barbell cycling testing death by hang snatch again paired with a partner workout, finishing the week with another hero workout deadlifts, box jumps & pull-ups!

‍

Monday:

Strength:

A) Low Ring Plank Holds

B) Overhead Dual KB Holds

C) Hanging L Sit Holds

D) Dragon Flags

‍

Conditioning:

25:00 min AMRAP

Pool Run

10 Renegade Row w Push Up

2 Rope Climbs

‍

Tuesday:

Strength:

A) Heavy Front Squats

‍

Conditioning:

3mins On : 2mins Off

20 Wall Balls

20/15/10 Line Facing Burpees

AMRAP Cal Bike

x 5 sets

‍

Goal = 100/80 Cal

‍

Wednesday:

Strength:

A) Eccentric HSPU + Seated Tuck Ups

‍

Conditioning:

For Total Time:

From 00:00 - 08:00 mins

21-15-9

Kipping HSPU

Dual KB Hang Clean

‍

From 11:00 - 20:00 mins

3-6-9 Wall Walk

9-15-21 Calorie Ski

‍

Thursday:

Strength:

Death by Hang Power Snatch

‍

Conditioning:

Teams of 2 People

6 Rounds For Time:

80 Double Unders

24/18 Cal Row

12 Synchro Dual DB OH Rev Lunge

‍

Friday:

Conditioning:

Hero Therapy with some Heavy Deadlifts, Box Jumps and Pull Ups

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we deadlift using lower deficit & carry on with heavier sumo squats + RDLs.

Wednesday we carry on strict chin ups & incline DB bench press, followed by more Pendlay rows & skull crushers

All & anyone is welcome - see you soon

WEIGHTLIFTING

This week, we will be working on our Cleans and Jerks! First, we hit a complex of power cleans, high-hang squat cleans, and jerks! Then, we go after a heavy clean and jerk for the day!

‍

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 3 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Some short punchy reps today into some longer ones to help maintain leg speed over distance. Will need ice cold bottles for this one!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6‍‍

‍

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We figure out your power profile today with some sprint efforts, anaerobic efforts and aerobic efforts. This one is as hard as you make it and can be used to set your zones up for the summer training block.

Start time: 05:59am

Location: BOTS

‍

The Coffee Run

This week we have a gentle start followed by 15X 90s tempo efforts with 1 minute easy recovery. A very good session for working in a negative split, if you judge the pace right…

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

‍

The Saturday Ride

This Saturday we will cover around 115km as a group. Keep working on those group riding skills and keep topping up that endurance base on the best cycling play ground in Dubai!

Start time: 04:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track