Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout

‍

Monday:

Conditioning:

Monday Madness for the EID Break

‍

*9:30am Class Build with Toby

‍

Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups

‍

Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest

‍

*9:30am Class Weightlifting with Simon

‍

Wednesday:

Strength:

Tempo Pistol Squats

‍

Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb

‍

Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows

‍

Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups

‍

Rest 3:00 minutes

‍

10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg

‍

Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

‍

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 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

We keep some 200’s in the program this week, and lots of them!

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 have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

‍

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

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

‍

‍

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

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.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

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

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout

‍

Monday:

Conditioning:

Monday Madness for the EID Break

‍

*9:30am Class Build with Toby

‍

Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups

‍

Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest

‍

*9:30am Class Weightlifting with Simon

‍

Wednesday:

Strength:

Tempo Pistol Squats

‍

Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb

‍

Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows

‍

Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups

‍

Rest 3:00 minutes

‍

10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg

‍

Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

‍

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 carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

‍

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

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.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

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

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout

‍

Monday:

Conditioning:

Monday Madness for the EID Break

‍

*9:30am Class Build with Toby

‍

Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups

‍

Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest

‍

*9:30am Class Weightlifting with Simon

‍

Wednesday:

Strength:

Tempo Pistol Squats

‍

Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb

‍

Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows

‍

Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups

‍

Rest 3:00 minutes

‍

10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg

‍

Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

‍

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 carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

‍

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 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

We keep some 200’s in the program this week, and lots of them!

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 have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

‍

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

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

‍

‍

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park