Daily Workout 25-52

Monday:

‍

Strength:

Every 2 minutes x 5

5 Strict Press

6/arm  Dumbbell Row

‍

‍

Conditioning:

In pairs alternating movements

8 minute AMRAP

15/12 cal Assault Bike

8 Burpee Box Jump Over

12 Russian Kettlebell Swing

rest 3 mins x 3

‍

‍

Tuesday:

‍

Strength:

Every 90 sec x 6

2 Hang Power Clean

2 Low Hang Squat Clean

Every 90 seconds x 6

1 Hang Squat Clean

1 Low Hang Squat Clean

Every 2 mins x 5

5 Zercher Squats

‍

‍

Conditioning:

For time

250m Ski

20 Deadlift

250m Ski

‍

‍

Wednesday:

MURPH

‍

‍

Thursday:

New Years Day with Coach Jamie

‍

‍

Friday:

Friday Therapy with Coach Jamie

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

In Pairs every 6 mins x 5

50/40 cal Ski

30 synchro burpees

20 synchro Reverse Lunge

AMRAP  

Wall Ball

‍

‍

Sunday Strength:

Every 2 mins x 6

5 5 3 3 1 1 Incline Bench Press

Every 75 seconds x 3

10 sec overcoming Isometric Bench Press

Every 90 seconds x 12

A: 10 Ring Rows

B: 10 Dumbbell RDL @ 30x1

C: 10 Goblet Squats @ 30x1

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

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running
5 X 500 @ 10km pace, 60s rest
4 X 400 @ 5k pace, 50s rest
3 X 300 @ 3k pace, 40s rest
2 X 200 @ 1k pace, 30s rest
1 X 100 @ GAS, 300m walking recovery before repeating set again.

‍

Wednesday

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be running the below on Kite beach followed by coffees at Common Grounds.

Main set:
3 x 2mins @ 8RPE, 2mins rec
6 x 1mins @ 9RPE, 1min rec
then,

20mins @ HM Pace (7/10 RPE)

‍

Sunday

Time: 6:59am

Location: Wadi Hub Hatta Public Parking

Session: Hatta Long Run

Today we have a hilly long run for you!!

Route
‍

This is an out and back route, please ensure to carry fuel and hydration.

There is a petrol station at 12.5km out in Huwaylat, should you need to refill there. Please bear in mind, if you are not running 25km, there is no water on the route.

This is a road run, please run against the oncoming traffic.

Monday:

‍

Strength:

Every 2 minutes x 5

5 Strict Press

6/arm  Dumbbell Row

‍

‍

Conditioning:

In pairs alternating movements

8 minute AMRAP

15/12 cal Assault Bike

8 Burpee Box Jump Over

12 Russian Kettlebell Swing

rest 3 mins x 3

‍

‍

Tuesday:

‍

Strength:

Every 90 sec x 6

2 Hang Power Clean

2 Low Hang Squat Clean

Every 90 seconds x 6

1 Hang Squat Clean

1 Low Hang Squat Clean

Every 2 mins x 5

5 Zercher Squats

‍

‍

Conditioning:

For time

250m Ski

20 Deadlift

250m Ski

‍

‍

Wednesday:

MURPH

‍

‍

Thursday:

New Years Day with Coach Jamie

‍

‍

Friday:

Friday Therapy with Coach Jamie

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

In Pairs every 6 mins x 5

50/40 cal Ski

30 synchro burpees

20 synchro Reverse Lunge

AMRAP  

Wall Ball

‍

‍

Sunday Strength:

Every 2 mins x 6

5 5 3 3 1 1 Incline Bench Press

Every 75 seconds x 3

10 sec overcoming Isometric Bench Press

Every 90 seconds x 12

A: 10 Ring Rows

B: 10 Dumbbell RDL @ 30x1

C: 10 Goblet Squats @ 30x1

GYMNASTICS

with Coach Vic

‍

MOBILITY

with Coach Jerome

‍

WEIGHTLIFTING

with Coach Sarah

Monday

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running
5 X 500 @ 10km pace, 60s rest
4 X 400 @ 5k pace, 50s rest
3 X 300 @ 3k pace, 40s rest
2 X 200 @ 1k pace, 30s rest
1 X 100 @ GAS, 300m walking recovery before repeating set again.

‍

Wednesday

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be running the below on Kite beach followed by coffees at Common Grounds.

Main set:
3 x 2mins @ 8RPE, 2mins rec
6 x 1mins @ 9RPE, 1min rec
then,

20mins @ HM Pace (7/10 RPE)

‍

Sunday

Time: 6:59am

Location: Wadi Hub Hatta Public Parking

Session: Hatta Long Run

Today we have a hilly long run for you!!

Route
‍

This is an out and back route, please ensure to carry fuel and hydration.

There is a petrol station at 12.5km out in Huwaylat, should you need to refill there. Please bear in mind, if you are not running 25km, there is no water on the route.

This is a road run, please run against the oncoming traffic.

Monday:

‍

Strength:

Every 2 minutes x 5

5 Strict Press

6/arm  Dumbbell Row

‍

‍

Conditioning:

In pairs alternating movements

8 minute AMRAP

15/12 cal Assault Bike

8 Burpee Box Jump Over

12 Russian Kettlebell Swing

rest 3 mins x 3

‍

‍

Tuesday:

‍

Strength:

Every 90 sec x 6

2 Hang Power Clean

2 Low Hang Squat Clean

Every 90 seconds x 6

1 Hang Squat Clean

1 Low Hang Squat Clean

Every 2 mins x 5

5 Zercher Squats

‍

‍

Conditioning:

For time

250m Ski

20 Deadlift

250m Ski

‍

‍

Wednesday:

MURPH

‍

‍

Thursday:

New Years Day with Coach Jamie

‍

‍

Friday:

Friday Therapy with Coach Jamie

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

In Pairs every 6 mins x 5

50/40 cal Ski

30 synchro burpees

20 synchro Reverse Lunge

AMRAP  

Wall Ball

‍

‍

Sunday Strength:

Every 2 mins x 6

5 5 3 3 1 1 Incline Bench Press

Every 75 seconds x 3

10 sec overcoming Isometric Bench Press

Every 90 seconds x 12

A: 10 Ring Rows

B: 10 Dumbbell RDL @ 30x1

C: 10 Goblet Squats @ 30x1

GYMNASTICS

with Coach Vic

‍

MOBILITY

with Coach Jerome

‍

WEIGHTLIFTING

with Coach Sarah

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