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Daily Workout #26-30
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Monday:
Strength:
Every 90 sec x 8
1 power clean
1 hang power clean
Conditioning:
In a team of 2
30 min AMRAP
3000m C2 Bike
45 Power Clean
45 TTB
Tuesday:
Strength:
Every 75 seconds x 8
A) 2.2.2 strict C2B
B) Triple Broad jump
Every 90 seconds x 3
3 Front Squat
+
7 mins for 3 RM Front Squat
Conditioning:
AMRAP 12
3 Burpee Pull-ups
6 Burpee Box Jump over
9 Wall Balls
Wednesday:
Strength:
Ski Erg Technique drills
Conditioning:
EMOM 40
M1 - Row
M2 - Ass Bike
M3 - Ski
M4 - rest
Thursday:
Strength:
Every 90 seconds x 5
3 2 1 1 1 Bench Press
+
7 mins for 1 RM Bench Press
Every 2 mins x 4
3 Deadlift
+
7 mins to establish 3 RM Deadlift
Conditioning:
For time
Park Run
30 Deadlift (100/75kg)
Park run
Friday:
Strength:
EMOM 16
M1 - 3-5 Dips
M2 - 3-5 chin-ups
M3- 20 V-ups
M4- 30 sec arch hold
Conditioning:
Every 4 mins x 5
3 Wall Walks
1 Lap FC
30 Abmat Sit-ups
AMRAP
Burpee Box get over (40inch)
Saturday session with Coach
Saturday and Sunday Strength:
8 mins to work to a max Strict Press
Every 90 seconds x4
2 reps @ 80%
6 mins to warm up to moderate weight
Every 2 mins x 5
1 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
800m run
50 cal C2 bike
50 kb swing (24/20)
50 cal Ski
40 DB Snatch
50 cal row
30 single DB Thrusters
50 cal Row
20 Sandbag to shoulder (50/30)
800m run
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GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work
WEIGHTLIFTING
This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep 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
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:
Every 90 sec x 8
1 power clean
1 hang power clean
Conditioning:
In a team of 2
30 min AMRAP
3000m C2 Bike
45 Power Clean
45 TTB
Tuesday:
Strength:
Every 75 seconds x 8
A) 2.2.2 strict C2B
B) Triple Broad jump
Every 90 seconds x 3
3 Front Squat
+
7 mins for 3 RM Front Squat
Conditioning:
AMRAP 12
3 Burpee Pull-ups
6 Burpee Box Jump over
9 Wall Balls
Wednesday:
Strength:
Ski Erg Technique drills
Conditioning:
EMOM 40
M1 - Row
M2 - Ass Bike
M3 - Ski
M4 - rest
Thursday:
Strength:
Every 90 seconds x 5
3 2 1 1 1 Bench Press
+
7 mins for 1 RM Bench Press
Every 2 mins x 4
3 Deadlift
+
7 mins to establish 3 RM Deadlift
Conditioning:
For time
Park Run
30 Deadlift (100/75kg)
Park run
Friday:
Strength:
EMOM 16
M1 - 3-5 Dips
M2 - 3-5 chin-ups
M3- 20 V-ups
M4- 30 sec arch hold
Conditioning:
Every 4 mins x 5
3 Wall Walks
1 Lap FC
30 Abmat Sit-ups
AMRAP
Burpee Box get over (40inch)
Saturday session with Coach
Saturday and Sunday Strength:
8 mins to work to a max Strict Press
Every 90 seconds x4
2 reps @ 80%
6 mins to warm up to moderate weight
Every 2 mins x 5
1 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
800m run
50 cal C2 bike
50 kb swing (24/20)
50 cal Ski
40 DB Snatch
50 cal row
30 single DB Thrusters
50 cal Row
20 Sandbag to shoulder (50/30)
800m run
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work
WEIGHTLIFTING
This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep 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
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:
Every 90 sec x 8
1 power clean
1 hang power clean
Conditioning:
In a team of 2
30 min AMRAP
3000m C2 Bike
45 Power Clean
45 TTB
Tuesday:
Strength:
Every 75 seconds x 8
A) 2.2.2 strict C2B
B) Triple Broad jump
Every 90 seconds x 3
3 Front Squat
+
7 mins for 3 RM Front Squat
Conditioning:
AMRAP 12
3 Burpee Pull-ups
6 Burpee Box Jump over
9 Wall Balls
Wednesday:
Strength:
Ski Erg Technique drills
Conditioning:
EMOM 40
M1 - Row
M2 - Ass Bike
M3 - Ski
M4 - rest
Thursday:
Strength:
Every 90 seconds x 5
3 2 1 1 1 Bench Press
+
7 mins for 1 RM Bench Press
Every 2 mins x 4
3 Deadlift
+
7 mins to establish 3 RM Deadlift
Conditioning:
For time
Park Run
30 Deadlift (100/75kg)
Park run
Friday:
Strength:
EMOM 16
M1 - 3-5 Dips
M2 - 3-5 chin-ups
M3- 20 V-ups
M4- 30 sec arch hold
Conditioning:
Every 4 mins x 5
3 Wall Walks
1 Lap FC
30 Abmat Sit-ups
AMRAP
Burpee Box get over (40inch)
Saturday session with Coach
Saturday and Sunday Strength:
8 mins to work to a max Strict Press
Every 90 seconds x4
2 reps @ 80%
6 mins to warm up to moderate weight
Every 2 mins x 5
1 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
800m run
50 cal C2 bike
50 kb swing (24/20)
50 cal Ski
40 DB Snatch
50 cal row
30 single DB Thrusters
50 cal Row
20 Sandbag to shoulder (50/30)
800m run
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work
WEIGHTLIFTING
This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep 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
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:
Every 90 sec x 8
1 power clean
1 hang power clean
Conditioning:
In a team of 2
30 min AMRAP
3000m C2 Bike
45 Power Clean
45 TTB
Tuesday:
Strength:
Every 75 seconds x 8
A) 2.2.2 strict C2B
B) Triple Broad jump
Every 90 seconds x 3
3 Front Squat
+
7 mins for 3 RM Front Squat
Conditioning:
AMRAP 12
3 Burpee Pull-ups
6 Burpee Box Jump over
9 Wall Balls
Wednesday:
Strength:
Ski Erg Technique drills
Conditioning:
EMOM 40
M1 - Row
M2 - Ass Bike
M3 - Ski
M4 - rest
Thursday:
Strength:
Every 90 seconds x 5
3 2 1 1 1 Bench Press
+
7 mins for 1 RM Bench Press
Every 2 mins x 4
3 Deadlift
+
7 mins to establish 3 RM Deadlift
Conditioning:
For time
Park Run
30 Deadlift (100/75kg)
Park run
Friday:
Strength:
EMOM 16
M1 - 3-5 Dips
M2 - 3-5 chin-ups
M3- 20 V-ups
M4- 30 sec arch hold
Conditioning:
Every 4 mins x 5
3 Wall Walks
1 Lap FC
30 Abmat Sit-ups
AMRAP
Burpee Box get over (40inch)
Saturday session with Coach
Saturday and Sunday Strength:
8 mins to work to a max Strict Press
Every 90 seconds x4
2 reps @ 80%
6 mins to warm up to moderate weight
Every 2 mins x 5
1 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
800m run
50 cal C2 bike
50 kb swing (24/20)
50 cal Ski
40 DB Snatch
50 cal row
30 single DB Thrusters
50 cal Row
20 Sandbag to shoulder (50/30)
800m run
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work
WEIGHTLIFTING
This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep 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
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:
Every 90 sec x 8
1 power clean
1 hang power clean
Conditioning:
In a team of 2
30 min AMRAP
3000m C2 Bike
45 Power Clean
45 TTB
Tuesday:
Strength:
Every 75 seconds x 8
A) 2.2.2 strict C2B
B) Triple Broad jump
Every 90 seconds x 3
3 Front Squat
+
7 mins for 3 RM Front Squat
Conditioning:
AMRAP 12
3 Burpee Pull-ups
6 Burpee Box Jump over
9 Wall Balls
Wednesday:
Strength:
Ski Erg Technique drills
Conditioning:
EMOM 40
M1 - Row
M2 - Ass Bike
M3 - Ski
M4 - rest
Thursday:
Strength:
Every 90 seconds x 5
3 2 1 1 1 Bench Press
+
7 mins for 1 RM Bench Press
Every 2 mins x 4
3 Deadlift
+
7 mins to establish 3 RM Deadlift
Conditioning:
For time
Park Run
30 Deadlift (100/75kg)
Park run
Friday:
Strength:
EMOM 16
M1 - 3-5 Dips
M2 - 3-5 chin-ups
M3- 20 V-ups
M4- 30 sec arch hold
Conditioning:
Every 4 mins x 5
3 Wall Walks
1 Lap FC
30 Abmat Sit-ups
AMRAP
Burpee Box get over (40inch)
Saturday session with Coach
Saturday and Sunday Strength:
8 mins to work to a max Strict Press
Every 90 seconds x4
2 reps @ 80%
6 mins to warm up to moderate weight
Every 2 mins x 5
1 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
800m run
50 cal C2 bike
50 kb swing (24/20)
50 cal Ski
40 DB Snatch
50 cal row
30 single DB Thrusters
50 cal Row
20 Sandbag to shoulder (50/30)
800m run
