Daily Workout #24-16

Monday:

Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?

‍

Strength:

A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat

‍

‍

Conditioning:

Every 5 minutes x 6 Alt between

A: Park Run + 25 Wall Balls

B: 30/25/20 Cal Ass Bike + 25 Wall Balls

‍

‍

Tuesday:

Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.

‍

Strength:

A) Every 75 sec x 12

1: 12 Incline DB bench press

2: 30-45 sec glute hamstring bridge

3: 20 sec straight arm side plank/arm

B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps

‍

‍

Conditioning:

FOR TIME

30 Power clean

30 Burpees over the bar

‍

‍

Wednesday:

We're building to a tough single in the push press before we partner up for some working out!

‍

Strength:

EMOMx10 - 1 Push press

‍

‍

Conditioning:

In pairs every 5 mins x 6 on a rolling clock

4 rounds

YGIG

6 STOH (60/40)

6 TTB

AMRAP - Cal Ski

‍

‍

Thursday:

Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!

‍

Strength:

A) Every 90 sec x 8 - 8 DB Box Step Up

B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges

C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow

‍

‍

Conditioning:

12min AMRAP

3 Devils Press

6 DB Hang Cleans

9 DB Front Rack Squats

Car Park Run

‍

‍

Friday:

Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds

Monday

Time: 5:59pm

Session: LRC Tempo

This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running 800m intervals off a 2 min rest.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.

Monday:

Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?

‍

Strength:

A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat

‍

‍

Conditioning:

Every 5 minutes x 6 Alt between

A: Park Run + 25 Wall Balls

B: 30/25/20 Cal Ass Bike + 25 Wall Balls

‍

‍

Tuesday:

Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.

‍

Strength:

A) Every 75 sec x 12

1: 12 Incline DB bench press

2: 30-45 sec glute hamstring bridge

3: 20 sec straight arm side plank/arm

B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps

‍

‍

Conditioning:

FOR TIME

30 Power clean

30 Burpees over the bar

‍

‍

Wednesday:

We're building to a tough single in the push press before we partner up for some working out!

‍

Strength:

EMOMx10 - 1 Push press

‍

‍

Conditioning:

In pairs every 5 mins x 6 on a rolling clock

4 rounds

YGIG

6 STOH (60/40)

6 TTB

AMRAP - Cal Ski

‍

‍

Thursday:

Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!

‍

Strength:

A) Every 90 sec x 8 - 8 DB Box Step Up

B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges

C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow

‍

‍

Conditioning:

12min AMRAP

3 Devils Press

6 DB Hang Cleans

9 DB Front Rack Squats

Car Park Run

‍

‍

Friday:

Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!

GYMNASTICS

This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.

Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.

‍

HYBRID FITNESS

This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.

‍

MOBILITY

Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.

‍

WEIGHTLIFTING

Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.

Monday

Time: 5:59pm

Session: LRC Tempo

This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running 800m intervals off a 2 min rest.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.

Monday:

Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?

‍

Strength:

A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat

‍

‍

Conditioning:

Every 5 minutes x 6 Alt between

A: Park Run + 25 Wall Balls

B: 30/25/20 Cal Ass Bike + 25 Wall Balls

‍

‍

Tuesday:

Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.

‍

Strength:

A) Every 75 sec x 12

1: 12 Incline DB bench press

2: 30-45 sec glute hamstring bridge

3: 20 sec straight arm side plank/arm

B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps

‍

‍

Conditioning:

FOR TIME

30 Power clean

30 Burpees over the bar

‍

‍

Wednesday:

We're building to a tough single in the push press before we partner up for some working out!

‍

Strength:

EMOMx10 - 1 Push press

‍

‍

Conditioning:

In pairs every 5 mins x 6 on a rolling clock

4 rounds

YGIG

6 STOH (60/40)

6 TTB

AMRAP - Cal Ski

‍

‍

Thursday:

Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!

‍

Strength:

A) Every 90 sec x 8 - 8 DB Box Step Up

B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges

C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow

‍

‍

Conditioning:

12min AMRAP

3 Devils Press

6 DB Hang Cleans

9 DB Front Rack Squats

Car Park Run

‍

‍

Friday:

Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!

GYMNASTICS

This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.

Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.

‍

HYBRID FITNESS

This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.

‍

MOBILITY

Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.

‍

WEIGHTLIFTING

Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds