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Daily Workout 26-08
Monday:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
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:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
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:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
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:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
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:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
