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Daily Workout #25-5
3 - 7 February 2025
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
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
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
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.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
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.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
One-Hour Workout: Revving Your Swim Engine
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