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Daily Workout 25-8
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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 a testing session. This one will help you know which pace/group to go in on future track sessions.
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. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
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 a testing session. This one will help you know which pace/group to go in on future track sessions.
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. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
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 a testing session. This one will help you know which pace/group to go in on future track sessions.
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. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
