Daily Workout 25-14

Holidays are over, Big week, we look forward to welcoming you all through the week!

‍

Monday:

Monday, let's goooo!  Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!

‍

Strength:

A) Every 2 mins x 6 - 2 2 2 1 1  back squat @20x1

rest 2 mins

B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.

‍

Conditioning:

18 min AMRAP in pairs YGIG (full rounds)

250/200m row

8 DB Front Rack walking lunge (2x50/35)

6 Box Jump Overs

8 DB Front Rack walking lunge

‍

Tuesday:

We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.

‍

Strength:

Every 2 mins x 6 - 5 push press

‍

Conditioning:

For time:

4-3-2-1 Legless Rope Climb

21- 18 -15 -12 alt Db hang clean jerk (50/35)

‍

Wednesday:

Today we are working on some snatch technique followed by intervals that will get the heart rate up!

‍

Strength:

EMOM 5 - 2 Hang Muscle Snatch

rest 2 mins

EMOM 8 - 2 Hang Power Snatch

rest 2 mins

Every 90 sec x 3 - 8 Barbell Good Mornings @30x1

‍

Conditioning:

In a 2:30 window

400/320m Ski

10 HR Push Up

AMRAP Wall Balls

rest 2:30

In a 2:30 window

400/320m ski

10 Wall Balls

AMRAP HR Push-ups

rest 2:30

x2

‍

Thursday:

Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike

‍

Strength:

Every 90 sec x 12

A) 12 Alt Gorilla Row (build)

B) 3-5 Strict Pull-Ups

C) Rest

‍

Conditioning:

AMRAP 7

6 Dual KB Squat Clean

20/15 Cal Assault Bike

12 pull-ups

rest 3 mins x 2

‍

Friday:

Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.

Strength:

Emom x 8

A) 6 Back Rack Reverse Lunge

B) 10 sec TTB

‍

Conditioning:

3 Rounds For Time:

20 TTB

10 Alt Back Rack Rev Lunge

800m run

1000m row

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

Entrance fee

‍

‍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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.

‍

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. This week we will be running:
800 @ 5k pace
600 @ 3k pace
400 @ 1k pace
200 @ 400m pace
Rest 30s between reps, 2min between rounds.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. The session is 800m repeats, each with a 2 mins rest.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running:
8X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep
Followed by coffees at Common Grounds.

Holidays are over, Big week, we look forward to welcoming you all through the week!

‍

Monday:

Monday, let's goooo!  Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!

‍

Strength:

A) Every 2 mins x 6 - 2 2 2 1 1  back squat @20x1

rest 2 mins

B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.

‍

Conditioning:

18 min AMRAP in pairs YGIG (full rounds)

250/200m row

8 DB Front Rack walking lunge (2x50/35)

6 Box Jump Overs

8 DB Front Rack walking lunge

‍

Tuesday:

We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.

‍

Strength:

Every 2 mins x 6 - 5 push press

‍

Conditioning:

For time:

4-3-2-1 Legless Rope Climb

21- 18 -15 -12 alt Db hang clean jerk (50/35)

‍

Wednesday:

Today we are working on some snatch technique followed by intervals that will get the heart rate up!

‍

Strength:

EMOM 5 - 2 Hang Muscle Snatch

rest 2 mins

EMOM 8 - 2 Hang Power Snatch

rest 2 mins

Every 90 sec x 3 - 8 Barbell Good Mornings @30x1

‍

Conditioning:

In a 2:30 window

400/320m Ski

10 HR Push Up

AMRAP Wall Balls

rest 2:30

In a 2:30 window

400/320m ski

10 Wall Balls

AMRAP HR Push-ups

rest 2:30

x2

‍

Thursday:

Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike

‍

Strength:

Every 90 sec x 12

A) 12 Alt Gorilla Row (build)

B) 3-5 Strict Pull-Ups

C) Rest

‍

Conditioning:

AMRAP 7

6 Dual KB Squat Clean

20/15 Cal Assault Bike

12 pull-ups

rest 3 mins x 2

‍

Friday:

Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.

Strength:

Emom x 8

A) 6 Back Rack Reverse Lunge

B) 10 sec TTB

‍

Conditioning:

3 Rounds For Time:

20 TTB

10 Alt Back Rack Rev Lunge

800m run

1000m row

ENGINE

Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.

‍

GYMNASTICS

This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.

‍

Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.

‍

HYROX

No HYROX this week as it's Race Time in Sharjah!

‍

MOBILITY

TIGHT HIPS???  The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.

‍

PURE STRENGTH

This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row.  Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!

‍

WEIGHTLIFTING

This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.

‍

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. This week we will be running:
800 @ 5k pace
600 @ 3k pace
400 @ 1k pace
200 @ 400m pace
Rest 30s between reps, 2min between rounds.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. The session is 800m repeats, each with a 2 mins rest.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running:
8X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep
Followed by coffees at Common Grounds.

Holidays are over, Big week, we look forward to welcoming you all through the week!

‍

Monday:

Monday, let's goooo!  Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!

‍

Strength:

A) Every 2 mins x 6 - 2 2 2 1 1  back squat @20x1

rest 2 mins

B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.

‍

Conditioning:

18 min AMRAP in pairs YGIG (full rounds)

250/200m row

8 DB Front Rack walking lunge (2x50/35)

6 Box Jump Overs

8 DB Front Rack walking lunge

‍

Tuesday:

We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.

‍

Strength:

Every 2 mins x 6 - 5 push press

‍

Conditioning:

For time:

4-3-2-1 Legless Rope Climb

21- 18 -15 -12 alt Db hang clean jerk (50/35)

‍

Wednesday:

Today we are working on some snatch technique followed by intervals that will get the heart rate up!

‍

Strength:

EMOM 5 - 2 Hang Muscle Snatch

rest 2 mins

EMOM 8 - 2 Hang Power Snatch

rest 2 mins

Every 90 sec x 3 - 8 Barbell Good Mornings @30x1

‍

Conditioning:

In a 2:30 window

400/320m Ski

10 HR Push Up

AMRAP Wall Balls

rest 2:30

In a 2:30 window

400/320m ski

10 Wall Balls

AMRAP HR Push-ups

rest 2:30

x2

‍

Thursday:

Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike

‍

Strength:

Every 90 sec x 12

A) 12 Alt Gorilla Row (build)

B) 3-5 Strict Pull-Ups

C) Rest

‍

Conditioning:

AMRAP 7

6 Dual KB Squat Clean

20/15 Cal Assault Bike

12 pull-ups

rest 3 mins x 2

‍

Friday:

Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.

Strength:

Emom x 8

A) 6 Back Rack Reverse Lunge

B) 10 sec TTB

‍

Conditioning:

3 Rounds For Time:

20 TTB

10 Alt Back Rack Rev Lunge

800m run

1000m row

ENGINE

Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.

‍

GYMNASTICS

This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.

‍

Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.

‍

HYROX

No HYROX this week as it's Race Time in Sharjah!

‍

MOBILITY

TIGHT HIPS???  The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.

‍

PURE STRENGTH

This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row.  Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!

‍

WEIGHTLIFTING

This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.

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

Entrance fee

‍

‍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.