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Daily Workout 25-29
Monday:
Strength:
A) Every 2 mins x 5 12 Pendlay rows
Conditioning:
3 Rounds:
In a 4-minute window
500m ski
20 wall balls
10m shuttle runs in the remaining time
Rest 2 mins
In a 4-minute window
Park Run
20 pull-ups
cal ski in the remaining time
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 5 back squat @20X1
rest 2 mins
B) Every 90 sec x 12
1: 8/8 front foot elevated goblet split squat
2: 20 Russian kb swings
3: 10-20 sec hanging L-Sit
Conditioning:
AMRAP 12
15/12 Cal bike
10 Dual kb front squat
30 Double unders
Wednesday:
Strength:
EMOM x 10
1: 20 sec of bar dips
2: 12 alt KB gorilla rows
Conditioning:
AMRAP 28 in Pairs
8 widths sled push
8 wall walks
1000m row
*Share the work as you like
Thursday:
Strength:
A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1
B) 8 mins to get to working power clean weight.
C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max
Conditioning:
15-12-9
DB Hang Power Clean
Push-up renegade row on DBs
Friday:
Strength:
Every 90 sec x 10
1: 5 push press
2: 12 10 8 6 4 sandbag reverse lunges
Conditioning:
5 Rounds in a 5-minute window
1 lap car park bear hug sandbag carry
10 sandbags over the box
Then AMRAP either
Burpee to target (1 point)
Burpee pull up (2 points)
*Score is the total points based on the AMRAP movement you choose.
GYMNASTICS
Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid fitness session is focused on 5-minute intervals of work, combining erg work with resistance training
MOBILITY
This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.
WEIGHTLIFTING
This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk
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
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
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 some 400 and 200 repeats, which build in pace each rep.
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. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill
5mins easy jog back towards beach track
Then,
4x4mins @ 7RPE; 1min walk recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A) Every 2 mins x 5 12 Pendlay rows
Conditioning:
3 Rounds:
In a 4-minute window
500m ski
20 wall balls
10m shuttle runs in the remaining time
Rest 2 mins
In a 4-minute window
Park Run
20 pull-ups
cal ski in the remaining time
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 5 back squat @20X1
rest 2 mins
B) Every 90 sec x 12
1: 8/8 front foot elevated goblet split squat
2: 20 Russian kb swings
3: 10-20 sec hanging L-Sit
Conditioning:
AMRAP 12
15/12 Cal bike
10 Dual kb front squat
30 Double unders
Wednesday:
Strength:
EMOM x 10
1: 20 sec of bar dips
2: 12 alt KB gorilla rows
Conditioning:
AMRAP 28 in Pairs
8 widths sled push
8 wall walks
1000m row
*Share the work as you like
Thursday:
Strength:
A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1
B) 8 mins to get to working power clean weight.
C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max
Conditioning:
15-12-9
DB Hang Power Clean
Push-up renegade row on DBs
Friday:
Strength:
Every 90 sec x 10
1: 5 push press
2: 12 10 8 6 4 sandbag reverse lunges
Conditioning:
5 Rounds in a 5-minute window
1 lap car park bear hug sandbag carry
10 sandbags over the box
Then AMRAP either
Burpee to target (1 point)
Burpee pull up (2 points)
*Score is the total points based on the AMRAP movement you choose.
GYMNASTICS
Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid fitness session is focused on 5-minute intervals of work, combining erg work with resistance training
MOBILITY
This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.
WEIGHTLIFTING
This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk
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
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
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 some 400 and 200 repeats, which build in pace each rep.
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. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill
5mins easy jog back towards beach track
Then,
4x4mins @ 7RPE; 1min walk recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A) Every 2 mins x 5 12 Pendlay rows
Conditioning:
3 Rounds:
In a 4-minute window
500m ski
20 wall balls
10m shuttle runs in the remaining time
Rest 2 mins
In a 4-minute window
Park Run
20 pull-ups
cal ski in the remaining time
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 5 back squat @20X1
rest 2 mins
B) Every 90 sec x 12
1: 8/8 front foot elevated goblet split squat
2: 20 Russian kb swings
3: 10-20 sec hanging L-Sit
Conditioning:
AMRAP 12
15/12 Cal bike
10 Dual kb front squat
30 Double unders
Wednesday:
Strength:
EMOM x 10
1: 20 sec of bar dips
2: 12 alt KB gorilla rows
Conditioning:
AMRAP 28 in Pairs
8 widths sled push
8 wall walks
1000m row
*Share the work as you like
Thursday:
Strength:
A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1
B) 8 mins to get to working power clean weight.
C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max
Conditioning:
15-12-9
DB Hang Power Clean
Push-up renegade row on DBs
Friday:
Strength:
Every 90 sec x 10
1: 5 push press
2: 12 10 8 6 4 sandbag reverse lunges
Conditioning:
5 Rounds in a 5-minute window
1 lap car park bear hug sandbag carry
10 sandbags over the box
Then AMRAP either
Burpee to target (1 point)
Burpee pull up (2 points)
*Score is the total points based on the AMRAP movement you choose.
GYMNASTICS
Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid fitness session is focused on 5-minute intervals of work, combining erg work with resistance training
MOBILITY
This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.
WEIGHTLIFTING
This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk
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
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
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 some 400 and 200 repeats, which build in pace each rep.
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. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill
5mins easy jog back towards beach track
Then,
4x4mins @ 7RPE; 1min walk recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A) Every 2 mins x 5 12 Pendlay rows
Conditioning:
3 Rounds:
In a 4-minute window
500m ski
20 wall balls
10m shuttle runs in the remaining time
Rest 2 mins
In a 4-minute window
Park Run
20 pull-ups
cal ski in the remaining time
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 5 back squat @20X1
rest 2 mins
B) Every 90 sec x 12
1: 8/8 front foot elevated goblet split squat
2: 20 Russian kb swings
3: 10-20 sec hanging L-Sit
Conditioning:
AMRAP 12
15/12 Cal bike
10 Dual kb front squat
30 Double unders
Wednesday:
Strength:
EMOM x 10
1: 20 sec of bar dips
2: 12 alt KB gorilla rows
Conditioning:
AMRAP 28 in Pairs
8 widths sled push
8 wall walks
1000m row
*Share the work as you like
Thursday:
Strength:
A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1
B) 8 mins to get to working power clean weight.
C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max
Conditioning:
15-12-9
DB Hang Power Clean
Push-up renegade row on DBs
Friday:
Strength:
Every 90 sec x 10
1: 5 push press
2: 12 10 8 6 4 sandbag reverse lunges
Conditioning:
5 Rounds in a 5-minute window
1 lap car park bear hug sandbag carry
10 sandbags over the box
Then AMRAP either
Burpee to target (1 point)
Burpee pull up (2 points)
*Score is the total points based on the AMRAP movement you choose.
GYMNASTICS
Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid fitness session is focused on 5-minute intervals of work, combining erg work with resistance training
MOBILITY
This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.
WEIGHTLIFTING
This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk
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
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
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 some 400 and 200 repeats, which build in pace each rep.
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. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill
5mins easy jog back towards beach track
Then,
4x4mins @ 7RPE; 1min walk recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A) Every 2 mins x 5 12 Pendlay rows
Conditioning:
3 Rounds:
In a 4-minute window
500m ski
20 wall balls
10m shuttle runs in the remaining time
Rest 2 mins
In a 4-minute window
Park Run
20 pull-ups
cal ski in the remaining time
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 5 back squat @20X1
rest 2 mins
B) Every 90 sec x 12
1: 8/8 front foot elevated goblet split squat
2: 20 Russian kb swings
3: 10-20 sec hanging L-Sit
Conditioning:
AMRAP 12
15/12 Cal bike
10 Dual kb front squat
30 Double unders
Wednesday:
Strength:
EMOM x 10
1: 20 sec of bar dips
2: 12 alt KB gorilla rows
Conditioning:
AMRAP 28 in Pairs
8 widths sled push
8 wall walks
1000m row
*Share the work as you like
Thursday:
Strength:
A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1
B) 8 mins to get to working power clean weight.
C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max
Conditioning:
15-12-9
DB Hang Power Clean
Push-up renegade row on DBs
Friday:
Strength:
Every 90 sec x 10
1: 5 push press
2: 12 10 8 6 4 sandbag reverse lunges
Conditioning:
5 Rounds in a 5-minute window
1 lap car park bear hug sandbag carry
10 sandbags over the box
Then AMRAP either
Burpee to target (1 point)
Burpee pull up (2 points)
*Score is the total points based on the AMRAP movement you choose.
