Daily Workout 26-03

Monday:

‍

Strength:

Every 3 minutes x 5

2 Front Squat

into

3 Back Squat

‍

‍

Conditioning:

Every 10 mins x 3

Olivara Run

8 Sandbag to shoulder

8 Sandbag Bear Hug Squat

8 Burpee over Sandbag

‍

‍

Tuesday:

‍

Strength:

Every 2 min x 8 alternate between:

A: 8 seated DB Shoulder Press

B: 8/8 Meadows Row

Every 2 minutes x 6

8 8 6 6 4 4 Close Grip Barbell Bench Press

‍

‍

Conditioning:

For time

50/40 Cals Assault Bike

50 Hand Release Push ups

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 4 - 3-8 Strict Pull Ups

Every 2 mins x 4  6/6 Dumbbell Low Box Step ups

‍

‍

Conditioning:

In Pairs

1500 Ski

5 Rope Climbs

1000m Ski

5 Rope Climbs

500m Ski

5 Rope Climbs

3000m C2 Bike

5 Rope Climbs

2000m C2 Bike

5 Rope Climbs

1000m C2 Bike

5 Rope Climbs

‍

‍

Thursday:

‍

Strength:

Every 75 seconds x 8

2 Hang Power Clean

Every 3 minutes x 4

15 floating Barbell Hip Thrusts

‍

‍

Conditioning:

3 rounds for time

Park Run

20 Russian Kettlebell  Swings

10 Box Jump Over

‍

‍

Friday:

‍

Strength:

EMOM 3

3 Jefferson curls

EMOM 5

1 Deadlift to Zercher Squat

EMOM 6

3 Deadlift

‍

‍

Conditioning:

2:30 mins on 2:30 mins off

until completion of

150/120/100 Wall Balls

250/200m Row

8 Dumbbell Thrusters

AMRAP

Wall Balls

‍

‍

Saturday:

Saturday Session with Coach Jamie

‍

‍

Sunday Sweat:

AMRAP 12

12 V-Ups

10 A jumps

20 /18 Cal Ski

rest 3 mins

AMRAP 12

10 alternating Lunges

15 Dumbbell Snatch

10 Shuttle run

rest 3 mins

AMRAP 12

5 Box Jump

5 Push Ups

5 Sumo Deadlift High Pull

‍

‍

Sunday Strength:

Every 2 minutes x 6

5 5 5 3 3 3 Low Box Squat

Every 2 minutes x 3

10 Second Squat Overcoming Isometric

Every 2 minutes x 5

3 3 1 1 1 Bench press

2 sets AMRAP bench press @ 85% and 75% of heavy single

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

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park
Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.

‍

Friday

Time: 5:59am

Location: Common Grounds Kite Beach

Session: The Coffee Run

This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.

‍

Sunday

Time: 6:29am

Location: InnerFight Studio City

Session: Long Run

Group Long Run.
6:29am Start from InnerFight

Route options below:
7.7km
14.5km

‍17km
24.3km

Monday:

‍

Strength:

Every 3 minutes x 5

2 Front Squat

into

3 Back Squat

‍

‍

Conditioning:

Every 10 mins x 3

Olivara Run

8 Sandbag to shoulder

8 Sandbag Bear Hug Squat

8 Burpee over Sandbag

‍

‍

Tuesday:

‍

Strength:

Every 2 min x 8 alternate between:

A: 8 seated DB Shoulder Press

B: 8/8 Meadows Row

Every 2 minutes x 6

8 8 6 6 4 4 Close Grip Barbell Bench Press

‍

‍

Conditioning:

For time

50/40 Cals Assault Bike

50 Hand Release Push ups

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 4 - 3-8 Strict Pull Ups

Every 2 mins x 4  6/6 Dumbbell Low Box Step ups

‍

‍

Conditioning:

In Pairs

1500 Ski

5 Rope Climbs

1000m Ski

5 Rope Climbs

500m Ski

5 Rope Climbs

3000m C2 Bike

5 Rope Climbs

2000m C2 Bike

5 Rope Climbs

1000m C2 Bike

5 Rope Climbs

‍

‍

Thursday:

‍

Strength:

Every 75 seconds x 8

2 Hang Power Clean

Every 3 minutes x 4

15 floating Barbell Hip Thrusts

‍

‍

Conditioning:

3 rounds for time

Park Run

20 Russian Kettlebell  Swings

10 Box Jump Over

‍

‍

Friday:

‍

Strength:

EMOM 3

3 Jefferson curls

EMOM 5

1 Deadlift to Zercher Squat

EMOM 6

3 Deadlift

‍

‍

Conditioning:

2:30 mins on 2:30 mins off

until completion of

150/120/100 Wall Balls

250/200m Row

8 Dumbbell Thrusters

AMRAP

Wall Balls

‍

‍

Saturday:

Saturday Session with Coach Jamie

‍

‍

Sunday Sweat:

AMRAP 12

12 V-Ups

10 A jumps

20 /18 Cal Ski

rest 3 mins

AMRAP 12

10 alternating Lunges

15 Dumbbell Snatch

10 Shuttle run

rest 3 mins

AMRAP 12

5 Box Jump

5 Push Ups

5 Sumo Deadlift High Pull

‍

‍

Sunday Strength:

Every 2 minutes x 6

5 5 5 3 3 3 Low Box Squat

Every 2 minutes x 3

10 Second Squat Overcoming Isometric

Every 2 minutes x 5

3 3 1 1 1 Bench press

2 sets AMRAP bench press @ 85% and 75% of heavy single

GYMNASTICS

This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!

‍

HYBRID FITNESS

This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.

‍

MOBILITY

This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.

‍

WEIGHTLIFTING

This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.

Finishing with the mainline squat progress, 2 front squats into 3 back squats.

Monday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park
Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.

‍

Friday

Time: 5:59am

Location: Common Grounds Kite Beach

Session: The Coffee Run

This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.

‍

Sunday

Time: 6:29am

Location: InnerFight Studio City

Session: Long Run

Group Long Run.
6:29am Start from InnerFight

Route options below:
7.7km
14.5km

‍17km
24.3km

Monday:

‍

Strength:

Every 3 minutes x 5

2 Front Squat

into

3 Back Squat

‍

‍

Conditioning:

Every 10 mins x 3

Olivara Run

8 Sandbag to shoulder

8 Sandbag Bear Hug Squat

8 Burpee over Sandbag

‍

‍

Tuesday:

‍

Strength:

Every 2 min x 8 alternate between:

A: 8 seated DB Shoulder Press

B: 8/8 Meadows Row

Every 2 minutes x 6

8 8 6 6 4 4 Close Grip Barbell Bench Press

‍

‍

Conditioning:

For time

50/40 Cals Assault Bike

50 Hand Release Push ups

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 4 - 3-8 Strict Pull Ups

Every 2 mins x 4  6/6 Dumbbell Low Box Step ups

‍

‍

Conditioning:

In Pairs

1500 Ski

5 Rope Climbs

1000m Ski

5 Rope Climbs

500m Ski

5 Rope Climbs

3000m C2 Bike

5 Rope Climbs

2000m C2 Bike

5 Rope Climbs

1000m C2 Bike

5 Rope Climbs

‍

‍

Thursday:

‍

Strength:

Every 75 seconds x 8

2 Hang Power Clean

Every 3 minutes x 4

15 floating Barbell Hip Thrusts

‍

‍

Conditioning:

3 rounds for time

Park Run

20 Russian Kettlebell  Swings

10 Box Jump Over

‍

‍

Friday:

‍

Strength:

EMOM 3

3 Jefferson curls

EMOM 5

1 Deadlift to Zercher Squat

EMOM 6

3 Deadlift

‍

‍

Conditioning:

2:30 mins on 2:30 mins off

until completion of

150/120/100 Wall Balls

250/200m Row

8 Dumbbell Thrusters

AMRAP

Wall Balls

‍

‍

Saturday:

Saturday Session with Coach Jamie

‍

‍

Sunday Sweat:

AMRAP 12

12 V-Ups

10 A jumps

20 /18 Cal Ski

rest 3 mins

AMRAP 12

10 alternating Lunges

15 Dumbbell Snatch

10 Shuttle run

rest 3 mins

AMRAP 12

5 Box Jump

5 Push Ups

5 Sumo Deadlift High Pull

‍

‍

Sunday Strength:

Every 2 minutes x 6

5 5 5 3 3 3 Low Box Squat

Every 2 minutes x 3

10 Second Squat Overcoming Isometric

Every 2 minutes x 5

3 3 1 1 1 Bench press

2 sets AMRAP bench press @ 85% and 75% of heavy single

GYMNASTICS

This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!

‍

HYBRID FITNESS

This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.

‍

MOBILITY

This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.

‍

WEIGHTLIFTING

This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.

Finishing with the mainline squat progress, 2 front squats into 3 back 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