Daily Workout 25-32

Monday:

‍

Strength:

A) Every 2 mins x 5 - AMRAP Set of Dips

rest 30 sec

B) 15 banded Russian KB swing

‍

‍

Conditioning:

4 Rounds:

3 min window

400/350/300m ski

AMRAP

Alt DB Hang Clean and Jerk

Rest 90 sec

3 min window

Half park Run

AMRAP

Wall Walks

rest 90 sec

‍

‍

Tuesday:

‍

Strength:

A) Every 30 sec x 30 rounds - 1 Power clean 80% of Max

B)  Every 2 mins x 4 8 8 6 6 Barbell RDL @30x1

‍

‍

Conditioning:

12 rounds for time

6 Toes to Bar

12 Wall Balls

‍

‍

Wednesday:

‍

Strength:

EMOM 6

A) 1-5 Chin-ups

rest 2 mins

B) Every 2 mins x 4 - 8 8 6 6 Pendlay rows

‍

‍

Conditioning:

24 min AMRAP

200/400/600, etc Row

20 Alt KB Shoulder to Overhead

50 Double Unders

‍

‍

Thursday:

‍

Strength:

A) Every 2 mins x 5 - 12 Barbell hip thrusts from the box

B) Every 90 sec x 10

1: 8/8 Rear foot elevated split squat

2: 20 sec Single leg banded pallof hold

‍

‍

Conditioning:

6 rounds for time - in pairs Alt rounds (3 each)

500m C2 bike

10m DB walking lunge

10m Burpee broad jump

‍

‍

Friday:

‍

Strength:

Every 2 mins x 6 - 5/5/5/3/3/3 back squat @20x1

‍

‍

Conditioning:

2mins on 1min off untill completion

7 Thrusters

10 pull-ups

Cals bike

Target 120/150/180 cals

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

Entrance fee

‍

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

Entrance fee

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 with some 200m repeats.
2 X 200 @ GAS, 20s rest

‍

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:

4x4mins @ 7/10; 3mins recovery between

5mins easy jog into, 6x20s strides; 90s jog/walk between

Monday:

‍

Strength:

A) Every 2 mins x 5 - AMRAP Set of Dips

rest 30 sec

B) 15 banded Russian KB swing

‍

‍

Conditioning:

4 Rounds:

3 min window

400/350/300m ski

AMRAP

Alt DB Hang Clean and Jerk

Rest 90 sec

3 min window

Half park Run

AMRAP

Wall Walks

rest 90 sec

‍

‍

Tuesday:

‍

Strength:

A) Every 30 sec x 30 rounds - 1 Power clean 80% of Max

B)  Every 2 mins x 4 8 8 6 6 Barbell RDL @30x1

‍

‍

Conditioning:

12 rounds for time

6 Toes to Bar

12 Wall Balls

‍

‍

Wednesday:

‍

Strength:

EMOM 6

A) 1-5 Chin-ups

rest 2 mins

B) Every 2 mins x 4 - 8 8 6 6 Pendlay rows

‍

‍

Conditioning:

24 min AMRAP

200/400/600, etc Row

20 Alt KB Shoulder to Overhead

50 Double Unders

‍

‍

Thursday:

‍

Strength:

A) Every 2 mins x 5 - 12 Barbell hip thrusts from the box

B) Every 90 sec x 10

1: 8/8 Rear foot elevated split squat

2: 20 sec Single leg banded pallof hold

‍

‍

Conditioning:

6 rounds for time - in pairs Alt rounds (3 each)

500m C2 bike

10m DB walking lunge

10m Burpee broad jump

‍

‍

Friday:

‍

Strength:

Every 2 mins x 6 - 5/5/5/3/3/3 back squat @20x1

‍

‍

Conditioning:

2mins on 1min off untill completion

7 Thrusters

10 pull-ups

Cals bike

Target 120/150/180 cals

GYMNASTICS

This week we’re changing it up! We will start with a big warm-up, then go into a fun gymnastic’s based EMOM full of movements that transfer directly to TTB, Pull ups, HSPU and more. Think rig core work, snaps to arches, candlesticks to handstand and more. You’re going to love it. We’ll then finish the session playing around with headstand and handstand holds. ALL abilities welcome!

‍

HYBRID TRAINING

This weeks hybrid session we are working through some 400 repeats under fatigue and then we have some interval erg work.

‍

MOBILITY

This session focuses on thoracic spine, shoulder, and hip mobility — key to better posture and stronger, pain-free movement. You’ll use controlled mobility work, breath-led movement, and stability drills to improve joint function, especially around the hips, where impingement is common. Perfect for anyone looking to move better, lift smarter, and feel more open through the upper body and hips.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. This is a technique-based session. Drilling the catch position in power snatches. Finishing with some heavy front squats.

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

Entrance fee

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 with some 200m repeats.
2 X 200 @ GAS, 20s rest

‍

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:

4x4mins @ 7/10; 3mins recovery between

5mins easy jog into, 6x20s strides; 90s jog/walk between

Monday:

‍

Strength:

A) Every 2 mins x 5 - AMRAP Set of Dips

rest 30 sec

B) 15 banded Russian KB swing

‍

‍

Conditioning:

4 Rounds:

3 min window

400/350/300m ski

AMRAP

Alt DB Hang Clean and Jerk

Rest 90 sec

3 min window

Half park Run

AMRAP

Wall Walks

rest 90 sec

‍

‍

Tuesday:

‍

Strength:

A) Every 30 sec x 30 rounds - 1 Power clean 80% of Max

B)  Every 2 mins x 4 8 8 6 6 Barbell RDL @30x1

‍

‍

Conditioning:

12 rounds for time

6 Toes to Bar

12 Wall Balls

‍

‍

Wednesday:

‍

Strength:

EMOM 6

A) 1-5 Chin-ups

rest 2 mins

B) Every 2 mins x 4 - 8 8 6 6 Pendlay rows

‍

‍

Conditioning:

24 min AMRAP

200/400/600, etc Row

20 Alt KB Shoulder to Overhead

50 Double Unders

‍

‍

Thursday:

‍

Strength:

A) Every 2 mins x 5 - 12 Barbell hip thrusts from the box

B) Every 90 sec x 10

1: 8/8 Rear foot elevated split squat

2: 20 sec Single leg banded pallof hold

‍

‍

Conditioning:

6 rounds for time - in pairs Alt rounds (3 each)

500m C2 bike

10m DB walking lunge

10m Burpee broad jump

‍

‍

Friday:

‍

Strength:

Every 2 mins x 6 - 5/5/5/3/3/3 back squat @20x1

‍

‍

Conditioning:

2mins on 1min off untill completion

7 Thrusters

10 pull-ups

Cals bike

Target 120/150/180 cals

GYMNASTICS

This week we’re changing it up! We will start with a big warm-up, then go into a fun gymnastic’s based EMOM full of movements that transfer directly to TTB, Pull ups, HSPU and more. Think rig core work, snaps to arches, candlesticks to handstand and more. You’re going to love it. We’ll then finish the session playing around with headstand and handstand holds. ALL abilities welcome!

‍

HYBRID TRAINING

This weeks hybrid session we are working through some 400 repeats under fatigue and then we have some interval erg work.

‍

MOBILITY

This session focuses on thoracic spine, shoulder, and hip mobility — key to better posture and stronger, pain-free movement. You’ll use controlled mobility work, breath-led movement, and stability drills to improve joint function, especially around the hips, where impingement is common. Perfect for anyone looking to move better, lift smarter, and feel more open through the upper body and hips.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. This is a technique-based session. Drilling the catch position in power snatches. Finishing with some heavy front squats.

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

Entrance fee

‍

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