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Daily Workout 25-19
12 - 16 May 2025
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
ENGINE
Repeatable efforts will be the name of the game this week!
GYMNASTICS
Tuesday is about handstand push-ups: strict, kipping, and everything in between. Then on Thursday, we’re walking the walk, upside down. As always, we’ll break down each movement to help you nail that first rep or step, or clean things up and go further than before.
HYROX
This week in HYROX class, we are working through a ski and row time trial to determine race paces for HYROX, followed by some lower-body endurance work.
MOBILITY
This weekend, we will focus on the ankles and feet—their mobility and strength, as well as their crucial role in supporting overall balance and stability. By targeting these often-overlooked areas, we build a stronger foundation for movement. The session will finish with full-body flow sequences to integrate that stability into more dynamic movement.
PURE STRENGTH
Monday, we start the week with some heavy bench press paused singles, doubles, and some amrap sets, followed by some push-and-pull accessory work. On Wednesday, we deadlift to some heavy doubles, followed by some Box squat doubles.
WEIGHTLIFTING
Weightlifting this week is cleans. We are working on the explosive power out of the bottom of the squat. Some technique work followed by Complex of clean pull, hang power clean, squat clean. Finishing with some clean pulls.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins each with a 2 mins rest. But the blocks will increase from a 5/10 RPE to a 8/10 RPE as we progress through the session. Keep the recovery chilled so that you can maintain quality on each rep.
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 have 500m repeats on the menu.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will warm up in the pack behind IF and then head into the session until 6:50am/pm. Running 1x easy loop of the park, into 1x fast shuttle.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week we will be running up and over the canal bridge and tollerance bridge while dialing in some 7/10 feeling.
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins each with a 2 mins rest. But the blocks will increase from a 5/10 RPE to a 8/10 RPE as we progress through the session. Keep the recovery chilled so that you can maintain quality on each rep.
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 have 500m repeats on the menu.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will warm up in the pack behind IF and then head into the session until 6:50am/pm. Running 1x easy loop of the park, into 1x fast shuttle.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week we will be running up and over the canal bridge and tollerance bridge while dialing in some 7/10 feeling.
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
ENGINE
Repeatable efforts will be the name of the game this week!
GYMNASTICS
Tuesday is about handstand push-ups: strict, kipping, and everything in between. Then on Thursday, we’re walking the walk, upside down. As always, we’ll break down each movement to help you nail that first rep or step, or clean things up and go further than before.
HYROX
This week in HYROX class, we are working through a ski and row time trial to determine race paces for HYROX, followed by some lower-body endurance work.
MOBILITY
This weekend, we will focus on the ankles and feet—their mobility and strength, as well as their crucial role in supporting overall balance and stability. By targeting these often-overlooked areas, we build a stronger foundation for movement. The session will finish with full-body flow sequences to integrate that stability into more dynamic movement.
PURE STRENGTH
Monday, we start the week with some heavy bench press paused singles, doubles, and some amrap sets, followed by some push-and-pull accessory work. On Wednesday, we deadlift to some heavy doubles, followed by some Box squat doubles.
WEIGHTLIFTING
Weightlifting this week is cleans. We are working on the explosive power out of the bottom of the squat. Some technique work followed by Complex of clean pull, hang power clean, squat clean. Finishing with some clean pulls.
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins each with a 2 mins rest. But the blocks will increase from a 5/10 RPE to a 8/10 RPE as we progress through the session. Keep the recovery chilled so that you can maintain quality on each rep.
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 have 500m repeats on the menu.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will warm up in the pack behind IF and then head into the session until 6:50am/pm. Running 1x easy loop of the park, into 1x fast shuttle.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week we will be running up and over the canal bridge and tollerance bridge while dialing in some 7/10 feeling.
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
ENGINE
Repeatable efforts will be the name of the game this week!
GYMNASTICS
Tuesday is about handstand push-ups: strict, kipping, and everything in between. Then on Thursday, we’re walking the walk, upside down. As always, we’ll break down each movement to help you nail that first rep or step, or clean things up and go further than before.
HYROX
This week in HYROX class, we are working through a ski and row time trial to determine race paces for HYROX, followed by some lower-body endurance work.
MOBILITY
This weekend, we will focus on the ankles and feet—their mobility and strength, as well as their crucial role in supporting overall balance and stability. By targeting these often-overlooked areas, we build a stronger foundation for movement. The session will finish with full-body flow sequences to integrate that stability into more dynamic movement.
PURE STRENGTH
Monday, we start the week with some heavy bench press paused singles, doubles, and some amrap sets, followed by some push-and-pull accessory work. On Wednesday, we deadlift to some heavy doubles, followed by some Box squat doubles.
WEIGHTLIFTING
Weightlifting this week is cleans. We are working on the explosive power out of the bottom of the squat. Some technique work followed by Complex of clean pull, hang power clean, squat clean. Finishing with some clean pulls.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
Monday:
This week at InnerFight, we start the week with some heavy back squats, coupled with some rowing, wall balls, and burpee pull-ups.
Strength:
Every 2 mins x 5 - 2 back squat + 1 set amrap @ 85%
Conditioning:
2 Rounds:
In a 5-minute window:
300/250m row
30 wall balls
AMRAP Burpee pull-ups
Rest 2 mins
In a 5-minute window
15 burpee pull-ups
30 wall balls
Max cal row
Rest 2 Mins
Tuesday:
We are working to a heavy, strict press and then hitting some close-grip bench press before tackling an AMRAP with ever-increasing reps.
Strength:
A) Every 90 sec x 5 - 3/3/2/2/1 SA seated DB strict press/arm
B)Every 2 mins x 5 - 8 CGBP @30X1 + 15 Unbroken Russian KB Swings
Conditioning:
AMRAP 18
5 DB Hang Snatch
5 Cal Bike
5 TTB
5 Cal Ski
*Each round increases reps/cals by 5
Wednesday:
Some single-leg deadlifts followed by a power clean complex and barbell-focused workout.
Strength:
A) Every 2:00 x 4 - 6/6 Single leg Deadlift
B) Every 90 sec x 8 1 power clean + 1 hang power clean
Conditioning:
For Time:
21-15-9 Power Clean
50 DU after each round
into
15-12-9 Front Squats
50 DU after each round
Thursday:
Thursday, we have a gymnastics session in the form of a static strength-focused strength piece, into an EMOM workout to build your gas tank.
Strength:
A) EMOM 10 -Min 1 - 20 sec kipping pull-ups & Min 2 - 30 sec Dual KB OH hold
B) Every 90 sec x 6/5/5/5/3/3 Pendlay Rows
Conditioning:
EMOM x 24
Min 1 - 30 sec Mixed Rack March
Min 2 - Cal Row
Min 3 - Box Jump Step Down
Friday:
Friday, we finish the week with an upper body session followed by 16 rounds of a fast-paced triplet.
Strength:
Every 90 sec x 9 - A 8-10 DB Fly / B 8-10 Inverted row / C 8-10 strict knees to elbow
Conditioning:
16 rounds For Time
10 DB Thruster
1 Rope Climb
10 Cal Ski/Row
One-Hour Workout: Revving Your Swim Engine
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