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Daily Workout 26-36
Monday:
Strength:
EMOM 12
M1 - 6-10 reps Dip support SLR/KR
M2 - 30 sec weighted Ab Mat Sit ups
M3 - 30 sec Russian twists
Conditioning:
4 minute windows:
2 min assault bike @ 3k pace
AMRAP
10 Air Squat
15 RKBS
rest 3 mins x 4
Tuesday:
Strength:
Every 2 mins x 5
10 8 8 6 6 alt Barbell Back Rack Reverse Lunge
Every 2 mins x 5
6 Dual Dumbbell Push Press
Every 90 sec x 3
15 reps rolling Dumbbell Skull crusher
Conditioning:
FOR TIME
24 alt forward DB lunge
30 SA Devil Press
16 alt forward DB lunge
20 SA Devil Press
8 alt forward DB lunge
10 SA Devil Press
Wednesday:
Strength:
EMOM 6
15 sec strict pull ups
8 mins Rope Climb skills
Conditioning:
In Pairs
4 rounds
20/15 cal Ski
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
4 rounds
20/15 Cal C2 bike
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
Thursday:
Strength:
Every 2 mins x 6
1 Clean Pull
1 Hang Clean Pull
2 Hang Squat Clean
2 Front squat
Every 2 mins x 4
12 RDL
Conditioning:
AMRAP 12
12 Hang Power Clean
12 Box Jump
Car Park Run
Friday:
Strength:
Every 2 mins x 6
6 6 4 4 2 2
Paused incline Barbell Bench Press
+
20 alt Dumbbell Hammer Curls
Conditioning:
Every 4 mins x 6
15 wall balls
15 TTB
15 Burpees
AMRAP cal Row
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 8 8 6 6 barbell hip thrust from the box
+
Every 2 mins x 4
6/6 FFE Barbell Split Squat
EMOM 9
M1 - 30 sec weighted sit ups
M2 - 30 sec inverted BB rows
M3 - 30 sec DB Floor press
Sunday Sweat:
AMRAP 35
Park Run
50 prisoner lunge
40 Box Jump over
30 V-Ups
20 HR Push Ups
10 sandbag over shoulder 50/30
GYMNASTICS
This week we’ve got rope climbs and handstand push ups on the menu. Learn how to become more efficient on the rope ahead of Wednesday’s class which will feature them in the conditioning piece. We will then spend some time on HSPU working on positional awareness and transferring power from the legs to the arms. See you there!
HYBRID FITNESS
This week we are prepping for Apex Games!
MOBILITY
This week we focus is hip mobility & thoracic openers for the over head position.
WEIGHTLIFTING
Weightlifting this week is focused on snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Heavy doubles on deadlifts. Finishing with front 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
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 12
M1 - 6-10 reps Dip support SLR/KR
M2 - 30 sec weighted Ab Mat Sit ups
M3 - 30 sec Russian twists
Conditioning:
4 minute windows:
2 min assault bike @ 3k pace
AMRAP
10 Air Squat
15 RKBS
rest 3 mins x 4
Tuesday:
Strength:
Every 2 mins x 5
10 8 8 6 6 alt Barbell Back Rack Reverse Lunge
Every 2 mins x 5
6 Dual Dumbbell Push Press
Every 90 sec x 3
15 reps rolling Dumbbell Skull crusher
Conditioning:
FOR TIME
24 alt forward DB lunge
30 SA Devil Press
16 alt forward DB lunge
20 SA Devil Press
8 alt forward DB lunge
10 SA Devil Press
Wednesday:
Strength:
EMOM 6
15 sec strict pull ups
8 mins Rope Climb skills
Conditioning:
In Pairs
4 rounds
20/15 cal Ski
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
4 rounds
20/15 Cal C2 bike
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
Thursday:
Strength:
Every 2 mins x 6
1 Clean Pull
1 Hang Clean Pull
2 Hang Squat Clean
2 Front squat
Every 2 mins x 4
12 RDL
Conditioning:
AMRAP 12
12 Hang Power Clean
12 Box Jump
Car Park Run
Friday:
Strength:
Every 2 mins x 6
6 6 4 4 2 2
Paused incline Barbell Bench Press
+
20 alt Dumbbell Hammer Curls
Conditioning:
Every 4 mins x 6
15 wall balls
15 TTB
15 Burpees
AMRAP cal Row
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 8 8 6 6 barbell hip thrust from the box
+
Every 2 mins x 4
6/6 FFE Barbell Split Squat
EMOM 9
M1 - 30 sec weighted sit ups
M2 - 30 sec inverted BB rows
M3 - 30 sec DB Floor press
Sunday Sweat:
AMRAP 35
Park Run
50 prisoner lunge
40 Box Jump over
30 V-Ups
20 HR Push Ups
10 sandbag over shoulder 50/30
GYMNASTICS
This week we’ve got rope climbs and handstand push ups on the menu. Learn how to become more efficient on the rope ahead of Wednesday’s class which will feature them in the conditioning piece. We will then spend some time on HSPU working on positional awareness and transferring power from the legs to the arms. See you there!
HYBRID FITNESS
This week we are prepping for Apex Games!
MOBILITY
This week we focus is hip mobility & thoracic openers for the over head position.
WEIGHTLIFTING
Weightlifting this week is focused on snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Heavy doubles on deadlifts. Finishing with front 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
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 12
M1 - 6-10 reps Dip support SLR/KR
M2 - 30 sec weighted Ab Mat Sit ups
M3 - 30 sec Russian twists
Conditioning:
4 minute windows:
2 min assault bike @ 3k pace
AMRAP
10 Air Squat
15 RKBS
rest 3 mins x 4
Tuesday:
Strength:
Every 2 mins x 5
10 8 8 6 6 alt Barbell Back Rack Reverse Lunge
Every 2 mins x 5
6 Dual Dumbbell Push Press
Every 90 sec x 3
15 reps rolling Dumbbell Skull crusher
Conditioning:
FOR TIME
24 alt forward DB lunge
30 SA Devil Press
16 alt forward DB lunge
20 SA Devil Press
8 alt forward DB lunge
10 SA Devil Press
Wednesday:
Strength:
EMOM 6
15 sec strict pull ups
8 mins Rope Climb skills
Conditioning:
In Pairs
4 rounds
20/15 cal Ski
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
4 rounds
20/15 Cal C2 bike
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
Thursday:
Strength:
Every 2 mins x 6
1 Clean Pull
1 Hang Clean Pull
2 Hang Squat Clean
2 Front squat
Every 2 mins x 4
12 RDL
Conditioning:
AMRAP 12
12 Hang Power Clean
12 Box Jump
Car Park Run
Friday:
Strength:
Every 2 mins x 6
6 6 4 4 2 2
Paused incline Barbell Bench Press
+
20 alt Dumbbell Hammer Curls
Conditioning:
Every 4 mins x 6
15 wall balls
15 TTB
15 Burpees
AMRAP cal Row
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 8 8 6 6 barbell hip thrust from the box
+
Every 2 mins x 4
6/6 FFE Barbell Split Squat
EMOM 9
M1 - 30 sec weighted sit ups
M2 - 30 sec inverted BB rows
M3 - 30 sec DB Floor press
Sunday Sweat:
AMRAP 35
Park Run
50 prisoner lunge
40 Box Jump over
30 V-Ups
20 HR Push Ups
10 sandbag over shoulder 50/30
GYMNASTICS
This week we’ve got rope climbs and handstand push ups on the menu. Learn how to become more efficient on the rope ahead of Wednesday’s class which will feature them in the conditioning piece. We will then spend some time on HSPU working on positional awareness and transferring power from the legs to the arms. See you there!
HYBRID FITNESS
This week we are prepping for Apex Games!
MOBILITY
This week we focus is hip mobility & thoracic openers for the over head position.
WEIGHTLIFTING
Weightlifting this week is focused on snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Heavy doubles on deadlifts. Finishing with front 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
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 12
M1 - 6-10 reps Dip support SLR/KR
M2 - 30 sec weighted Ab Mat Sit ups
M3 - 30 sec Russian twists
Conditioning:
4 minute windows:
2 min assault bike @ 3k pace
AMRAP
10 Air Squat
15 RKBS
rest 3 mins x 4
Tuesday:
Strength:
Every 2 mins x 5
10 8 8 6 6 alt Barbell Back Rack Reverse Lunge
Every 2 mins x 5
6 Dual Dumbbell Push Press
Every 90 sec x 3
15 reps rolling Dumbbell Skull crusher
Conditioning:
FOR TIME
24 alt forward DB lunge
30 SA Devil Press
16 alt forward DB lunge
20 SA Devil Press
8 alt forward DB lunge
10 SA Devil Press
Wednesday:
Strength:
EMOM 6
15 sec strict pull ups
8 mins Rope Climb skills
Conditioning:
In Pairs
4 rounds
20/15 cal Ski
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
4 rounds
20/15 Cal C2 bike
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
Thursday:
Strength:
Every 2 mins x 6
1 Clean Pull
1 Hang Clean Pull
2 Hang Squat Clean
2 Front squat
Every 2 mins x 4
12 RDL
Conditioning:
AMRAP 12
12 Hang Power Clean
12 Box Jump
Car Park Run
Friday:
Strength:
Every 2 mins x 6
6 6 4 4 2 2
Paused incline Barbell Bench Press
+
20 alt Dumbbell Hammer Curls
Conditioning:
Every 4 mins x 6
15 wall balls
15 TTB
15 Burpees
AMRAP cal Row
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 8 8 6 6 barbell hip thrust from the box
+
Every 2 mins x 4
6/6 FFE Barbell Split Squat
EMOM 9
M1 - 30 sec weighted sit ups
M2 - 30 sec inverted BB rows
M3 - 30 sec DB Floor press
Sunday Sweat:
AMRAP 35
Park Run
50 prisoner lunge
40 Box Jump over
30 V-Ups
20 HR Push Ups
10 sandbag over shoulder 50/30
GYMNASTICS
This week we’ve got rope climbs and handstand push ups on the menu. Learn how to become more efficient on the rope ahead of Wednesday’s class which will feature them in the conditioning piece. We will then spend some time on HSPU working on positional awareness and transferring power from the legs to the arms. See you there!
HYBRID FITNESS
This week we are prepping for Apex Games!
MOBILITY
This week we focus is hip mobility & thoracic openers for the over head position.
WEIGHTLIFTING
Weightlifting this week is focused on snatch position work.
Snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Heavy doubles on deadlifts. Finishing with front 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
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 12
M1 - 6-10 reps Dip support SLR/KR
M2 - 30 sec weighted Ab Mat Sit ups
M3 - 30 sec Russian twists
Conditioning:
4 minute windows:
2 min assault bike @ 3k pace
AMRAP
10 Air Squat
15 RKBS
rest 3 mins x 4
Tuesday:
Strength:
Every 2 mins x 5
10 8 8 6 6 alt Barbell Back Rack Reverse Lunge
Every 2 mins x 5
6 Dual Dumbbell Push Press
Every 90 sec x 3
15 reps rolling Dumbbell Skull crusher
Conditioning:
FOR TIME
24 alt forward DB lunge
30 SA Devil Press
16 alt forward DB lunge
20 SA Devil Press
8 alt forward DB lunge
10 SA Devil Press
Wednesday:
Strength:
EMOM 6
15 sec strict pull ups
8 mins Rope Climb skills
Conditioning:
In Pairs
4 rounds
20/15 cal Ski
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
4 rounds
20/15 Cal C2 bike
4 wall walks
3 RC
50 reps sandbag Shoulder to shoulder
Thursday:
Strength:
Every 2 mins x 6
1 Clean Pull
1 Hang Clean Pull
2 Hang Squat Clean
2 Front squat
Every 2 mins x 4
12 RDL
Conditioning:
AMRAP 12
12 Hang Power Clean
12 Box Jump
Car Park Run
Friday:
Strength:
Every 2 mins x 6
6 6 4 4 2 2
Paused incline Barbell Bench Press
+
20 alt Dumbbell Hammer Curls
Conditioning:
Every 4 mins x 6
15 wall balls
15 TTB
15 Burpees
AMRAP cal Row
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 8 8 6 6 barbell hip thrust from the box
+
Every 2 mins x 4
6/6 FFE Barbell Split Squat
EMOM 9
M1 - 30 sec weighted sit ups
M2 - 30 sec inverted BB rows
M3 - 30 sec DB Floor press
Sunday Sweat:
AMRAP 35
Park Run
50 prisoner lunge
40 Box Jump over
30 V-Ups
20 HR Push Ups
10 sandbag over shoulder 50/30
