Endurance #24-41

ENGINE

TESTING WEEK, Mikkos triangle. Let's see what you got!

GYMNASTICS

We continue this week with Toes-to-bar and Pistol squats! This class is for all levels and will push you know matter where you at

HYROX

All the movements of HYROX are broken down into intervals.

MOBILITY

The glute activation and stabilisation drills continue. Of course, increase the full range of motion first. Overhead, now that we know how to move, it's time to move into stabilising.

PURE STRENGTH

This week in Pure Strength, we are overhead Pressing and introducing some dip work on Monday.  We will hit some heavy paused back squats and 1-and-a-quarter reps, followed by some posterior chain work on Wednesday!

WEIGHTLIFTING

This week in weightlifting, we are focused on some tempo clean pulls and a clean complex, followed by some push press work.

Track Tuesday

This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

This week's ride is 2 building threshold efforts finished with some hard sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.

Start time: 05:59 am

Session Length: 1 hour

Location: Bottom of the stick

‍

Sunday Duathlon ‍

Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.

Start time: 05:59 am

Session Length: 1 hour

Location: Here

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 3 mins blocks, off 1 min recovery. See if you can keep that feeling for all 10 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running "track kickers" which will be 400 repeats of increasing pace with InnerFight Endurance.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today our session will be 1.3km loops of Olivara (so 2x around) with 2 mins rest. Run these at an 8/10 unless you are running Munich this weekend, in which case run these at Goal Marathon Pace.  

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we have a structured fartlek session into a longer tempo block hold.

Saturday

Time: 8:59am

Location: Vienna House Hotel

Session: Munich Shake out run

A very easy run from the hotel for 20-30 mins ahead of tomorrow's race. Post run coffees at Suuapinga

‍

Sunday

Time: 8:59am

Location: Munich Olympic Park

Race: 10km, half marathon and marathon

No Weakness

Monday:

Strength:

A) Front Squats + DB Bent Over Row

‍

Conditioning:

AMRAP 8

8 Front Squat (60/40)

8 Pull Ups

30 DU

‍

Rest 5 mins

‍

AMRAP 8

8 FR Rev Lunge (40/30)

8 Pull-ups

30 DU

‍

Tuesday:

Strength:

A) Snatch Grip Deadlift + Snatch Pull + Muscle Snatch

B) Power Snatch

‍

Conditioning:

2.00 on 2:00 off x 5

‍

3 - 6 - 9 -12 - etc

Hang Power snatch (40/30)

Cal Ski

‍

Wednesday:

Strength:

A) Bench Press

B) Bench Press + TTB

‍

Conditioning:

FOR TIME:

‍

20/15 cal Ass Bike

15 TTB

15 Burpee BJO

15 TTB

30/20 cal Ass bike

‍

Thursday:

Strength:

A) Sandbag Speedladder

‍

Conditioning:

AMRAP 15 min

2 Sandbags to Shoulder

(80/50)

2 sandbag bear hug

squat

Pool Run

(+ 2 reps on sandbag

every round)

‍

Friday:

Strength:

A) Strict Pull Ups

‍

Conditioning:

A row, some heavy carries and some walking up the walls! What else would you want for your Friday? Therapppyyyyy!

Track Tuesday

This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

This week's ride is 2 building threshold efforts finished with some hard sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.

Start time: 05:59 am

Session Length: 1 hour

Location: Bottom of the stick

‍

Sunday Duathlon ‍

Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.

Start time: 05:59 am

Session Length: 1 hour

Location: Here

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 3 mins blocks, off 1 min recovery. See if you can keep that feeling for all 10 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running "track kickers" which will be 400 repeats of increasing pace with InnerFight Endurance.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today our session will be 1.3km loops of Olivara (so 2x around) with 2 mins rest. Run these at an 8/10 unless you are running Munich this weekend, in which case run these at Goal Marathon Pace.  

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we have a structured fartlek session into a longer tempo block hold.

Saturday

Time: 8:59am

Location: Vienna House Hotel

Session: Munich Shake out run

A very easy run from the hotel for 20-30 mins ahead of tomorrow's race. Post run coffees at Suuapinga

‍

Sunday

Time: 8:59am

Location: Munich Olympic Park

Race: 10km, half marathon and marathon

No Weakness

Monday:

Strength:

A) Front Squats + DB Bent Over Row

‍

Conditioning:

AMRAP 8

8 Front Squat (60/40)

8 Pull Ups

30 DU

‍

Rest 5 mins

‍

AMRAP 8

8 FR Rev Lunge (40/30)

8 Pull-ups

30 DU

‍

Tuesday:

Strength:

A) Snatch Grip Deadlift + Snatch Pull + Muscle Snatch

B) Power Snatch

‍

Conditioning:

2.00 on 2:00 off x 5

‍

3 - 6 - 9 -12 - etc

Hang Power snatch (40/30)

Cal Ski

‍

Wednesday:

Strength:

A) Bench Press

B) Bench Press + TTB

‍

Conditioning:

FOR TIME:

‍

20/15 cal Ass Bike

15 TTB

15 Burpee BJO

15 TTB

30/20 cal Ass bike

‍

Thursday:

Strength:

A) Sandbag Speedladder

‍

Conditioning:

AMRAP 15 min

2 Sandbags to Shoulder

(80/50)

2 sandbag bear hug

squat

Pool Run

(+ 2 reps on sandbag

every round)

‍

Friday:

Strength:

A) Strict Pull Ups

‍

Conditioning:

A row, some heavy carries and some walking up the walls! What else would you want for your Friday? Therapppyyyyy!

ENGINE

TESTING WEEK, Mikkos triangle. Let's see what you got!

GYMNASTICS

We continue this week with Toes-to-bar and Pistol squats! This class is for all levels and will push you know matter where you at

HYROX

All the movements of HYROX are broken down into intervals.

MOBILITY

The glute activation and stabilisation drills continue. Of course, increase the full range of motion first. Overhead, now that we know how to move, it's time to move into stabilising.

PURE STRENGTH

This week in Pure Strength, we are overhead Pressing and introducing some dip work on Monday.  We will hit some heavy paused back squats and 1-and-a-quarter reps, followed by some posterior chain work on Wednesday!

WEIGHTLIFTING

This week in weightlifting, we are focused on some tempo clean pulls and a clean complex, followed by some push press work.

Track Tuesday

This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

This week's ride is 2 building threshold efforts finished with some hard sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.

Start time: 05:59 am

Session Length: 1 hour

Location: Bottom of the stick

‍

Sunday Duathlon ‍

Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.

Start time: 05:59 am

Session Length: 1 hour

Location: Here