Daily Workout #24-40

Monday:

Strength:

Dumbell Walking Lunges

‍

Conditioning:

Every 3 mins x 6

15 Box Jump Over

10 DB Front Squat (2 x 50/35)

10 TTB

‍

Tuesday:

Strength:

A) Push Press + Push Jerk

B) Push Jerk

C) Establish a Max Push Jerk

‍

Conditioning:

5 min AMRAP

5 STOH (60/40)

10 lateral burpee over the bar

rest 3 mins x3

‍

Wednesday:

Strength:

A) Kipping Pull-Up Technique

B) Beat Swings + Kipping Pull Ups

C) Max Kipping Pull Ups

‍

Conditioning:

For time

Olivara Run

50-40-30-20-10 wall balls

5-10-15-20-25 Pull-ups

Olivara Run

‍

Thursday:

Strength:

Building 1 Rep Deadlifts

‍

Conditioning:

For time:

50 cal bike

15 Deadlift (120/80)

50 cal ski

15 Deadlift

‍

Friday:

Strength:

Rope Climb Skill Work

Conditioning:

Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!

Tuesday / Track Tuesday

We have a classic set at the track this week. The famous marathon dial-in set of Yasso’s. Many of our runners will be testing their fitness ahead of upcoming marathons with 800m repeats with 400m float.

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

After a month of building strength and ending with VO2 efforts, we kick off our anaerobic efforts this week. This will comprise of 4 rounds of 3,2 and 1-minute hard efforts.

Start time: 05:59 am

Session Length: 1 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

This week’s set is diminishing returns, starting with 8-minute efforts at a comfortable level and gradually building the intensity while reducing the time of each block. We practice running the perfect negative split.

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday

This Saturday is our opening weekend, where we will celebrate the start the UAE race season. All sessions will start from ZADS.

Location: Zads

Ride 0529

Will head out from Zads towards the new bike path towards Abu Dhabi, this will be approximately 2.5 hours of fun!

‍

Duathlon 0529

This session will be a 5km run into a 50km bike and finish with a 10km run as our triathletes ready themselves for the race season on the way!

‍

Run 0559, which will be approximately 20km to the Mosque and back for the ultimate endurance session.

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be helping you with you Run Form. Come along for an analysis and some coaching points to help you run better.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

We will be running 800m repeats this week with InnerFight Endurance coaching team and community.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today our session will be 100m repeats through the park behind InnerFight.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running Diminishing Tempo Blocks. Try to keep the quality of running throughout the entire session as the blocks get shorter.

‍

Saturday

Time: 5:59am

Location: Al Qudra

Session: Long Run

This week our long run will be on Saturday and from ZADs in Al Qudra. Simply run out towards the Mosque and back.

Monday:

Strength:

Dumbell Walking Lunges

‍

Conditioning:

Every 3 mins x 6

15 Box Jump Over

10 DB Front Squat (2 x 50/35)

10 TTB

‍

Tuesday:

Strength:

A) Push Press + Push Jerk

B) Push Jerk

C) Establish a Max Push Jerk

‍

Conditioning:

5 min AMRAP

5 STOH (60/40)

10 lateral burpee over the bar

rest 3 mins x3

‍

Wednesday:

Strength:

A) Kipping Pull-Up Technique

B) Beat Swings + Kipping Pull Ups

C) Max Kipping Pull Ups

‍

Conditioning:

For time

Olivara Run

50-40-30-20-10 wall balls

5-10-15-20-25 Pull-ups

Olivara Run

‍

Thursday:

Strength:

Building 1 Rep Deadlifts

‍

Conditioning:

For time:

50 cal bike

15 Deadlift (120/80)

50 cal ski

15 Deadlift

‍

Friday:

Strength:

Rope Climb Skill Work

Conditioning:

Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!

ENGINE

Re-test Mikkos to see your progress; you decide on the order this week.

‍

GYMNASTICS

This week, we shift to some single-leg work and start to develop our Pistol Squats! We then shift to breaking down the Toes to Bar movement before putting the movement into practice!

HYROX

HYROX simulation is broken down into intervals with rest between them.

MOBILITY

Now that we know how to move, it's time to coordinate with Overhead stabilisation drills, lower body mobs, and ISO holds to teach the glutes how to do their job.

PURE STRENGTH

In Pure Strength, we start the penultimate week of the close-grip bench press progression with some heavy percentage work and finish the session with a t-shirt filler. On Wednesday, we will work up to some heavy deadlift singles and then some spicy posterior chain work with lunge swings and sumo deadlifts.

WEIGHTLIFTING

Heavy Overhead squats to start the session, followed by a 3-position snatch. If it feels good, go heavy and have fun with some heavy snatches.

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be helping you with you Run Form. Come along for an analysis and some coaching points to help you run better.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

We will be running 800m repeats this week with InnerFight Endurance coaching team and community.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today our session will be 100m repeats through the park behind InnerFight.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running Diminishing Tempo Blocks. Try to keep the quality of running throughout the entire session as the blocks get shorter.

‍

Saturday

Time: 5:59am

Location: Al Qudra

Session: Long Run

This week our long run will be on Saturday and from ZADs in Al Qudra. Simply run out towards the Mosque and back.

Monday:

Strength:

Dumbell Walking Lunges

‍

Conditioning:

Every 3 mins x 6

15 Box Jump Over

10 DB Front Squat (2 x 50/35)

10 TTB

‍

Tuesday:

Strength:

A) Push Press + Push Jerk

B) Push Jerk

C) Establish a Max Push Jerk

‍

Conditioning:

5 min AMRAP

5 STOH (60/40)

10 lateral burpee over the bar

rest 3 mins x3

‍

Wednesday:

Strength:

A) Kipping Pull-Up Technique

B) Beat Swings + Kipping Pull Ups

C) Max Kipping Pull Ups

‍

Conditioning:

For time

Olivara Run

50-40-30-20-10 wall balls

5-10-15-20-25 Pull-ups

Olivara Run

‍

Thursday:

Strength:

Building 1 Rep Deadlifts

‍

Conditioning:

For time:

50 cal bike

15 Deadlift (120/80)

50 cal ski

15 Deadlift

‍

Friday:

Strength:

Rope Climb Skill Work

Conditioning:

Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!

ENGINE

Re-test Mikkos to see your progress; you decide on the order this week.

‍

GYMNASTICS

This week, we shift to some single-leg work and start to develop our Pistol Squats! We then shift to breaking down the Toes to Bar movement before putting the movement into practice!

HYROX

HYROX simulation is broken down into intervals with rest between them.

MOBILITY

Now that we know how to move, it's time to coordinate with Overhead stabilisation drills, lower body mobs, and ISO holds to teach the glutes how to do their job.

PURE STRENGTH

In Pure Strength, we start the penultimate week of the close-grip bench press progression with some heavy percentage work and finish the session with a t-shirt filler. On Wednesday, we will work up to some heavy deadlift singles and then some spicy posterior chain work with lunge swings and sumo deadlifts.

WEIGHTLIFTING

Heavy Overhead squats to start the session, followed by a 3-position snatch. If it feels good, go heavy and have fun with some heavy snatches.

Tuesday / Track Tuesday

We have a classic set at the track this week. The famous marathon dial-in set of Yasso’s. Many of our runners will be testing their fitness ahead of upcoming marathons with 800m repeats with 400m float.

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

After a month of building strength and ending with VO2 efforts, we kick off our anaerobic efforts this week. This will comprise of 4 rounds of 3,2 and 1-minute hard efforts.

Start time: 05:59 am

Session Length: 1 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

This week’s set is diminishing returns, starting with 8-minute efforts at a comfortable level and gradually building the intensity while reducing the time of each block. We practice running the perfect negative split.

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday

This Saturday is our opening weekend, where we will celebrate the start the UAE race season. All sessions will start from ZADS.

Location: Zads

Ride 0529

Will head out from Zads towards the new bike path towards Abu Dhabi, this will be approximately 2.5 hours of fun!

‍

Duathlon 0529

This session will be a 5km run into a 50km bike and finish with a 10km run as our triathletes ready themselves for the race season on the way!

‍

Run 0559, which will be approximately 20km to the Mosque and back for the ultimate endurance session.