Endurance #24-51

ENGINE

Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?

‍

GYMNASTICS

We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.

‍

HYROX

Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.

‍

MOBILITY

Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.

‍

PURE STRENGTH

Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.

‍

WEIGHTLIFTING

This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.

Cycling session

A 6min social ride with some intervals to help increase Vo2 max.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB ‍

‍

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

Triathlon session

A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Session Length: 1.5 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

Today is called Bridge loops. We head out on a 4km course with two bridges to run up and over. This is a fatigue building session before tomorrows long run.

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

A run specifically for Dubai Marathon. A 32km out and back route which can be cut down to any distance runners need. This run is about practicing marathon pace with the community! Anyone is welcome to join.A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Location: 300m on the beach track

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

The Coffee Run

Today is called Bridge loops. We head out on a 4km course with two bridges to run up and over. This is a fatigue building session before tomorrows long run.

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

A run specifically for Dubai Marathon. A 32km out and back route which can be cut down to any distance runners need. This run is about practicing marathon pace with the community! Anyone is welcome to join.A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Location: 300m on the beach track

Monday:

Strength:

A) Building Back Squat

B) Find a Heavy Single Back Squat

‍

Conditioning:

8 min amrap

12 thrusters

15/12 cal ski

‍

rest 3 mins

‍

8 min amrap

15 wall balls

15/12 cal bike

‍

Tuesday:

Strength:

A) Dips

B) Weighted Pull Ups

‍

Conditioning:

20 Kipping Handstand Push Up

20 Pull-ups

5 wall walks

10 c2b

1000/800m row

10 c2b

5 wall walks

20 pull-ups

20 Kipping Handstand Push Up

‍

Wednesday:

Strength:

Sumo Deadlift

‍

Conditioning:

4 rounds for time:

20 Dumbbell Deadlifts

Pool sandbag carry

10 Dumbbell STOH

‍

Thursday:

Strength:

A) Turkish Get Ups

B) Strict T2B or Leg Raises

C) Incline Dumbbell Bench Press

D) Ring Rows

‍

Conditioning:

30 line facing burpee

800m run

30 line facing burpee

‍

Friday:

12 Days Christmas workout 4

Cycling session

A 6min social ride with some intervals to help increase Vo2 max.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB ‍

‍

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

Triathlon session

A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Session Length: 1.5 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

Today is called Bridge loops. We head out on a 4km course with two bridges to run up and over. This is a fatigue building session before tomorrows long run.

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

A run specifically for Dubai Marathon. A 32km out and back route which can be cut down to any distance runners need. This run is about practicing marathon pace with the community! Anyone is welcome to join.A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Location: 300m on the beach track

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

The Coffee Run

Today is called Bridge loops. We head out on a 4km course with two bridges to run up and over. This is a fatigue building session before tomorrows long run.

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

A run specifically for Dubai Marathon. A 32km out and back route which can be cut down to any distance runners need. This run is about practicing marathon pace with the community! Anyone is welcome to join.A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Location: 300m on the beach track

Monday:

Strength:

A) Building Back Squat

B) Find a Heavy Single Back Squat

‍

Conditioning:

8 min amrap

12 thrusters

15/12 cal ski

‍

rest 3 mins

‍

8 min amrap

15 wall balls

15/12 cal bike

‍

Tuesday:

Strength:

A) Dips

B) Weighted Pull Ups

‍

Conditioning:

20 Kipping Handstand Push Up

20 Pull-ups

5 wall walks

10 c2b

1000/800m row

10 c2b

5 wall walks

20 pull-ups

20 Kipping Handstand Push Up

‍

Wednesday:

Strength:

Sumo Deadlift

‍

Conditioning:

4 rounds for time:

20 Dumbbell Deadlifts

Pool sandbag carry

10 Dumbbell STOH

‍

Thursday:

Strength:

A) Turkish Get Ups

B) Strict T2B or Leg Raises

C) Incline Dumbbell Bench Press

D) Ring Rows

‍

Conditioning:

30 line facing burpee

800m run

30 line facing burpee

‍

Friday:

12 Days Christmas workout 4

ENGINE

Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?

‍

GYMNASTICS

We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.

‍

HYROX

Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.

‍

MOBILITY

Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.

‍

PURE STRENGTH

Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.

‍

WEIGHTLIFTING

This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.

Cycling session

A 6min social ride with some intervals to help increase Vo2 max.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB ‍

‍

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

Triathlon session

A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Session Length: 1.5 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

Today is called Bridge loops. We head out on a 4km course with two bridges to run up and over. This is a fatigue building session before tomorrows long run.

Brief time: 5:54am Start Time: 5:59am

Start Location : Common Grounds

‍

Group Run

A run specifically for Dubai Marathon. A 32km out and back route which can be cut down to any distance runners need. This run is about practicing marathon pace with the community! Anyone is welcome to join.A bike to run session or 'brick' session. This set is all about building fatigue on the bike ready for the run. It's a 70min bike with intervals into a 20min run.

Start time: 5.59 am

Location: 300m on the beach track