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Daily Workout 25-11
17 - 21 March 2025
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
One-Hour Workout: Revving Your Swim Engine
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