Daily Workout #24-53

Strength, Speed & Power - Your New Training Block is here!

‍

Monday - Engine:

‍

Strength:

EMOM x  12

A) 20-30 sec dip support hold

B) 30 sec max push-ups @ 30x1

‍

Conditioning:

In a 5-minute window,  rest 3 mins x 4

750/600m row

15 DB STOH

AMRAP pull-ups

‍

Tuesday - Strength+:

‍

Strength:

A) EMOM x 10 - 1 Power clean (build)

B) 5 mins to find a max Power clean

C) FOR TIME - 30 Power clean @ 75% of Max

‍

Conditioning:

Every 2 mins x 5

15/10 cal Ass bike for time

‍

Wednesday - Engine:

‍

Strength:

Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row

‍

Conditioning:

EMOM 32

Min 1 - 5 to 15 TTB

Min 2 - 8 Burpee DB Deadlift

Min 3 - Max Cal Ski

Min 4 - Rest

‍

Thursday- Strength+:

‍

Strength:

A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3

B) Every 90 sec Alt x 8 - 12 alt kb sotts press &  6-10 inverted rows

‍

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

‍

Friday Therapy:

‍

Strength:

A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge

B) Every 90 sec x 3 - 10 barbell Good Mornings

‍

Conditioning:

In Pairs - 4 rounds for time

50 Cal Ass bike

40 DB Box Step Over

Every 4 mins - 5 wall walks

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

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

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 over a testing session. This one will help you know which pace/group to go in on future track sessions.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.

‍

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm

Strength, Speed & Power - Your New Training Block is here!

‍

Monday - Engine:

‍

Strength:

EMOM x  12

A) 20-30 sec dip support hold

B) 30 sec max push-ups @ 30x1

‍

Conditioning:

In a 5-minute window,  rest 3 mins x 4

750/600m row

15 DB STOH

AMRAP pull-ups

‍

Tuesday - Strength+:

‍

Strength:

A) EMOM x 10 - 1 Power clean (build)

B) 5 mins to find a max Power clean

C) FOR TIME - 30 Power clean @ 75% of Max

‍

Conditioning:

Every 2 mins x 5

15/10 cal Ass bike for time

‍

Wednesday - Engine:

‍

Strength:

Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row

‍

Conditioning:

EMOM 32

Min 1 - 5 to 15 TTB

Min 2 - 8 Burpee DB Deadlift

Min 3 - Max Cal Ski

Min 4 - Rest

‍

Thursday- Strength+:

‍

Strength:

A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3

B) Every 90 sec Alt x 8 - 12 alt kb sotts press &  6-10 inverted rows

‍

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

‍

Friday Therapy:

‍

Strength:

A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge

B) Every 90 sec x 3 - 10 barbell Good Mornings

‍

Conditioning:

In Pairs - 4 rounds for time

50 Cal Ass bike

40 DB Box Step Over

Every 4 mins - 5 wall walks

GYMNASTICS

We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.

‍

HYBRID TRAINING

This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.

‍

MOBILITY

This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.

If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.

‍

‍

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

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 over a testing session. This one will help you know which pace/group to go in on future track sessions.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.

‍

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm

Strength, Speed & Power - Your New Training Block is here!

‍

Monday - Engine:

‍

Strength:

EMOM x  12

A) 20-30 sec dip support hold

B) 30 sec max push-ups @ 30x1

‍

Conditioning:

In a 5-minute window,  rest 3 mins x 4

750/600m row

15 DB STOH

AMRAP pull-ups

‍

Tuesday - Strength+:

‍

Strength:

A) EMOM x 10 - 1 Power clean (build)

B) 5 mins to find a max Power clean

C) FOR TIME - 30 Power clean @ 75% of Max

‍

Conditioning:

Every 2 mins x 5

15/10 cal Ass bike for time

‍

Wednesday - Engine:

‍

Strength:

Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row

‍

Conditioning:

EMOM 32

Min 1 - 5 to 15 TTB

Min 2 - 8 Burpee DB Deadlift

Min 3 - Max Cal Ski

Min 4 - Rest

‍

Thursday- Strength+:

‍

Strength:

A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3

B) Every 90 sec Alt x 8 - 12 alt kb sotts press &  6-10 inverted rows

‍

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

‍

Friday Therapy:

‍

Strength:

A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge

B) Every 90 sec x 3 - 10 barbell Good Mornings

‍

Conditioning:

In Pairs - 4 rounds for time

50 Cal Ass bike

40 DB Box Step Over

Every 4 mins - 5 wall walks

GYMNASTICS

We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.

‍

HYBRID TRAINING

This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.

‍

MOBILITY

This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.

If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.

‍

‍

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

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

‍