.svg){kind=icon}
Daily Workout #24-48
25 - 29 November 2024
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
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
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
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!
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
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
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
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.
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
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
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
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
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
One-Hour Workout: Revving Your Swim Engine
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
