Daily Workout 26-29

Monday:

Strength:

Rowing Technique

‍

Conditioning:

Every 4 minutes x 9

every round rotate Ski/Bike/Row

M1 - Unders

M2 - Overs

M3 - Base Line

M4 - rest

‍

Tuesday:

Strength:

8 mins build to RPE 8 Deadlift

Every 2.30 x 4

3 sets 2 Deadlift @ RPE8

2 sets 1 Rep RPE 9

5 mins build up to 85%

8 Mins to work to heavy single Bench Press RPE 9

Every 2 mins x 3

3 reps 85%

‍

Conditioning:

For time

30 HR Push ups

Park Run

20 HR Push ups

Pool Run

10 HR Push ups

‍

Wednesday:

Strength:

EMOM 16

M1 - 10 Chest Supported DB Row

M2 - 10 DB Z press

M3 - 10 Hanging L Sit

M4 - 12 Russian Twists

‍

Conditioning:

10 min AMRAP

500/400m row

10 TTB

50 DU

rest 2 min

8 min AMRAP

400/300m Row

8 TTB

40 DU

rest 2 mins

6 min AMRAP

300/200m row

6 TTB

30 DU

‍

Thursday:

Strength:

Every 75 sec x 6

2.2.2 strict C2B (10 sec between clusters)

7 mins warm up to

Front squat (RPE9)

Every 2 mins x 5

3 sets 2  Front squat @ RPE 8

2 sets 1 Front Squat @ RPE 9

‍

Conditioning:

4 minute AMRAP

8 Dumbbell Reverse Lunge

3 C2B

1 Wall walk

Rest 1 min x 3

‍

Friday:

Strength:

Every 75 seconds x 9

3 3 3 2 2 2 1 1 1 Hang Power Snatch

‍

Conditioning:

25 min AMRAP in pairs

50 burpee box jump overs

50 Hang Power Snatch

100/75 Cal Assault bike

‍

Saturday Session with Coach Jamie

Saturday and Sunday Strength:

8 mins to work to a tough single Strict Press

Every 90 seconds x4

3 reps @ 75%

Every 2 mins x 5

2 paused Back Squats

1 set AMRAP @ - 15% of top set with no pauses

‍

Sunday Sweat:

For time

30-25-20-15-10-5-10-15-20-25-30 wall balls

After each round

250m Row

10 V-ups

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:

Strength:

Rowing Technique

‍

Conditioning:

Every 4 minutes x 9

every round rotate Ski/Bike/Row

M1 - Unders

M2 - Overs

M3 - Base Line

M4 - rest

‍

Tuesday:

Strength:

8 mins build to RPE 8 Deadlift

Every 2.30 x 4

3 sets 2 Deadlift @ RPE8

2 sets 1 Rep RPE 9

5 mins build up to 85%

8 Mins to work to heavy single Bench Press RPE 9

Every 2 mins x 3

3 reps 85%

‍

Conditioning:

For time

30 HR Push ups

Park Run

20 HR Push ups

Pool Run

10 HR Push ups

‍

Wednesday:

Strength:

EMOM 16

M1 - 10 Chest Supported DB Row

M2 - 10 DB Z press

M3 - 10 Hanging L Sit

M4 - 12 Russian Twists

‍

Conditioning:

10 min AMRAP

500/400m row

10 TTB

50 DU

rest 2 min

8 min AMRAP

400/300m Row

8 TTB

40 DU

rest 2 mins

6 min AMRAP

300/200m row

6 TTB

30 DU

‍

Thursday:

Strength:

Every 75 sec x 6

2.2.2 strict C2B (10 sec between clusters)

7 mins warm up to

Front squat (RPE9)

Every 2 mins x 5

3 sets 2  Front squat @ RPE 8

2 sets 1 Front Squat @ RPE 9

‍

Conditioning:

4 minute AMRAP

8 Dumbbell Reverse Lunge

3 C2B

1 Wall walk

Rest 1 min x 3

‍

Friday:

Strength:

Every 75 seconds x 9

3 3 3 2 2 2 1 1 1 Hang Power Snatch

‍

Conditioning:

25 min AMRAP in pairs

50 burpee box jump overs

50 Hang Power Snatch

100/75 Cal Assault bike

‍

Saturday Session with Coach Jamie

Saturday and Sunday Strength:

8 mins to work to a tough single Strict Press

Every 90 seconds x4

3 reps @ 75%

Every 2 mins x 5

2 paused Back Squats

1 set AMRAP @ - 15% of top set with no pauses

‍

Sunday Sweat:

For time

30-25-20-15-10-5-10-15-20-25-30 wall balls

After each round

250m Row

10 V-ups

GYMNASTICS

This Tuesday we will start with double under practice before we continue our focus on pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we are hitting some Strength Work mixed into our conditioning intervals.  This will be a great session for lower body endurance.

‍

WEIGHTLIFTING

Snatch technique, starting with complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Partner macho man. Finishing on triples on the back squat.

Monday:

Strength:

Rowing Technique

‍

Conditioning:

Every 4 minutes x 9

every round rotate Ski/Bike/Row

M1 - Unders

M2 - Overs

M3 - Base Line

M4 - rest

‍

Tuesday:

Strength:

8 mins build to RPE 8 Deadlift

Every 2.30 x 4

3 sets 2 Deadlift @ RPE8

2 sets 1 Rep RPE 9

5 mins build up to 85%

8 Mins to work to heavy single Bench Press RPE 9

Every 2 mins x 3

3 reps 85%

‍

Conditioning:

For time

30 HR Push ups

Park Run

20 HR Push ups

Pool Run

10 HR Push ups

‍

Wednesday:

Strength:

EMOM 16

M1 - 10 Chest Supported DB Row

M2 - 10 DB Z press

M3 - 10 Hanging L Sit

M4 - 12 Russian Twists

‍

Conditioning:

10 min AMRAP

500/400m row

10 TTB

50 DU

rest 2 min

8 min AMRAP

400/300m Row

8 TTB

40 DU

rest 2 mins

6 min AMRAP

300/200m row

6 TTB

30 DU

‍

Thursday:

Strength:

Every 75 sec x 6

2.2.2 strict C2B (10 sec between clusters)

7 mins warm up to

Front squat (RPE9)

Every 2 mins x 5

3 sets 2  Front squat @ RPE 8

2 sets 1 Front Squat @ RPE 9

‍

Conditioning:

4 minute AMRAP

8 Dumbbell Reverse Lunge

3 C2B

1 Wall walk

Rest 1 min x 3

‍

Friday:

Strength:

Every 75 seconds x 9

3 3 3 2 2 2 1 1 1 Hang Power Snatch

‍

Conditioning:

25 min AMRAP in pairs

50 burpee box jump overs

50 Hang Power Snatch

100/75 Cal Assault bike

‍

Saturday Session with Coach Jamie

Saturday and Sunday Strength:

8 mins to work to a tough single Strict Press

Every 90 seconds x4

3 reps @ 75%

Every 2 mins x 5

2 paused Back Squats

1 set AMRAP @ - 15% of top set with no pauses

‍

Sunday Sweat:

For time

30-25-20-15-10-5-10-15-20-25-30 wall balls

After each round

250m Row

10 V-ups

GYMNASTICS

This Tuesday we will start with double under practice before we continue our focus on pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we are hitting some Strength Work mixed into our conditioning intervals.  This will be a great session for lower body endurance.

‍

WEIGHTLIFTING

Snatch technique, starting with complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Partner macho man. Finishing on triples on the back squat.

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

‍