Endurance #25-1

6 - 10 January 2025
Written by Marcus Smith
InnerFight
InnerFight
Jan 5, 2025
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-1

This week at InnerFight, we kick off our build towards the Crossfit Open. On Monday, we have some pressing endurance with pull-ups followed by some aerobic work with Toes to Bar and Burpees. On Tuesday, we have some heavy front squats and the benchmark workout, Karen. Wednesday is all about the power clean and cycling the barbell. Thursday, we have some strict pulling work and some single-leg work for those booty gains, followed by intervals featuring the sled ski and some thrusters. Friday is a long, steady one with a dumbbell for therapy, and the session starts off by working on cycling the barbell again.


Monday:

Strength:

A) Dual DB Z Press

B) Kipping Pull-Ups / C2B


Conditioning:

3 Rounds:


5 min window

50/40 Cal Row

20 Russian KB Swings


Remaining Time AMRAP

3 TTB

3 Burpees

rest 3 mins


Tuesday:

Strength:

A) Heavy Front Squats

B) AMRAP Sets of Front Squats


Conditioning:

Karen!!! Letssss Go!


Wednesday:

Strength:

A) Touch and Go Hang Power Cleans

B) Planche Holds


Conditioning:

AMRAP 18

Park Run

6 hang power clean

3 Rope Climbs


Thursday:

Strength:

A) DB Split Squats

B) Ring Rows


Conditioning:

3 Rounds:

3 min AMRAP

6 DB Thrusters

6 Pull-ups

12 cal Ski

rest 2 mins


3 min AMRAP

4 lengths sled push

50 DU

rest 2 mins


Friday:

Strength:

A) Hang Power Snatches

B) Burpees AFAP


Conditioning:

28min AMRAP, How many rounds will you get!!!

Triathlon
Swimming
Race Prep
Specialty Class #25-1

ENGINE

Start the year off with a Mikkos test to see where your aerobic fitness is currently at!

GYMNASTICS

Come have some fun with Coach Vic as she takes over the Gymnastics program!

HYROX

Hyrox Specific Strength work into a run, sled, and farmers carry workout

MOBILITY

No Class this week resumes on Saturday the 18th of January

PURE STRENGTH

Monday’s in Pure Strength will be the first week of our new block of accommodating resistance with some banded bench press and banded rows, followed by some high-volume pump work. Our lower body session will focus on speed pulls with a banded deadlift and then some single leg work on Wednesday.

WEIGHTLIFTING

This week in weightlifting, we are focused on the squat clean, with some tall cleans as a primer and then hitting a heavy complex followed by some pulls.

Triathlon
Swimming
Race Prep
Endurance #25-1

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
Swimming
Race Prep
Ladies Run Club #25-1

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.

Session will start 5:59am, we will meet outside the gym as usual and use the park.

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

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

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-1

This week at InnerFight, we kick off our build towards the Crossfit Open. On Monday, we have some pressing endurance with pull-ups followed by some aerobic work with Toes to Bar and Burpees. On Tuesday, we have some heavy front squats and the benchmark workout, Karen. Wednesday is all about the power clean and cycling the barbell. Thursday, we have some strict pulling work and some single-leg work for those booty gains, followed by intervals featuring the sled ski and some thrusters. Friday is a long, steady one with a dumbbell for therapy, and the session starts off by working on cycling the barbell again.


Monday:

Strength:

A) Dual DB Z Press

B) Kipping Pull-Ups / C2B


Conditioning:

3 Rounds:


5 min window

50/40 Cal Row

20 Russian KB Swings


Remaining Time AMRAP

3 TTB

3 Burpees

rest 3 mins


Tuesday:

Strength:

A) Heavy Front Squats

B) AMRAP Sets of Front Squats


Conditioning:

Karen!!! Letssss Go!


Wednesday:

Strength:

A) Touch and Go Hang Power Cleans

B) Planche Holds


Conditioning:

AMRAP 18

Park Run

6 hang power clean

3 Rope Climbs


Thursday:

Strength:

A) DB Split Squats

B) Ring Rows


Conditioning:

3 Rounds:

3 min AMRAP

6 DB Thrusters

6 Pull-ups

12 cal Ski

rest 2 mins


3 min AMRAP

4 lengths sled push

50 DU

rest 2 mins


Friday:

Strength:

A) Hang Power Snatches

B) Burpees AFAP


Conditioning:

28min AMRAP, How many rounds will you get!!!

Triathlon
Swimming
Race Prep
Specialty Class #25-1

ENGINE

Start the year off with a Mikkos test to see where your aerobic fitness is currently at!

GYMNASTICS

Come have some fun with Coach Vic as she takes over the Gymnastics program!

HYROX

Hyrox Specific Strength work into a run, sled, and farmers carry workout

MOBILITY

No Class this week resumes on Saturday the 18th of January

PURE STRENGTH

Monday’s in Pure Strength will be the first week of our new block of accommodating resistance with some banded bench press and banded rows, followed by some high-volume pump work. Our lower body session will focus on speed pulls with a banded deadlift and then some single leg work on Wednesday.

WEIGHTLIFTING

This week in weightlifting, we are focused on the squat clean, with some tall cleans as a primer and then hitting a heavy complex followed by some pulls.

Triathlon
Swimming
Race Prep
Endurance #25-1

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
Swimming
Race Prep
Ladies Run Club #25-1

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.

Session will start 5:59am, we will meet outside the gym as usual and use the park.

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

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

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-1

This week at InnerFight, we kick off our build towards the Crossfit Open. On Monday, we have some pressing endurance with pull-ups followed by some aerobic work with Toes to Bar and Burpees. On Tuesday, we have some heavy front squats and the benchmark workout, Karen. Wednesday is all about the power clean and cycling the barbell. Thursday, we have some strict pulling work and some single-leg work for those booty gains, followed by intervals featuring the sled ski and some thrusters. Friday is a long, steady one with a dumbbell for therapy, and the session starts off by working on cycling the barbell again.


Monday:

Strength:

A) Dual DB Z Press

B) Kipping Pull-Ups / C2B


Conditioning:

3 Rounds:


5 min window

50/40 Cal Row

20 Russian KB Swings


Remaining Time AMRAP

3 TTB

3 Burpees

rest 3 mins


Tuesday:

Strength:

A) Heavy Front Squats

B) AMRAP Sets of Front Squats


Conditioning:

Karen!!! Letssss Go!


Wednesday:

Strength:

A) Touch and Go Hang Power Cleans

B) Planche Holds


Conditioning:

AMRAP 18

Park Run

6 hang power clean

3 Rope Climbs


Thursday:

Strength:

A) DB Split Squats

B) Ring Rows


Conditioning:

3 Rounds:

3 min AMRAP

6 DB Thrusters

6 Pull-ups

12 cal Ski

rest 2 mins


3 min AMRAP

4 lengths sled push

50 DU

rest 2 mins


Friday:

Strength:

A) Hang Power Snatches

B) Burpees AFAP


Conditioning:

28min AMRAP, How many rounds will you get!!!

Triathlon
Swimming
Race Prep
Specialty Class #25-1

ENGINE

Start the year off with a Mikkos test to see where your aerobic fitness is currently at!

GYMNASTICS

Come have some fun with Coach Vic as she takes over the Gymnastics program!

HYROX

Hyrox Specific Strength work into a run, sled, and farmers carry workout

MOBILITY

No Class this week resumes on Saturday the 18th of January

PURE STRENGTH

Monday’s in Pure Strength will be the first week of our new block of accommodating resistance with some banded bench press and banded rows, followed by some high-volume pump work. Our lower body session will focus on speed pulls with a banded deadlift and then some single leg work on Wednesday.

WEIGHTLIFTING

This week in weightlifting, we are focused on the squat clean, with some tall cleans as a primer and then hitting a heavy complex followed by some pulls.

Triathlon
Swimming
Race Prep
Endurance #25-1

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
Swimming
Race Prep
Ladies Run Club #25-1

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.

Session will start 5:59am, we will meet outside the gym as usual and use the park.

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

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

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-1

This week at InnerFight, we kick off our build towards the Crossfit Open. On Monday, we have some pressing endurance with pull-ups followed by some aerobic work with Toes to Bar and Burpees. On Tuesday, we have some heavy front squats and the benchmark workout, Karen. Wednesday is all about the power clean and cycling the barbell. Thursday, we have some strict pulling work and some single-leg work for those booty gains, followed by intervals featuring the sled ski and some thrusters. Friday is a long, steady one with a dumbbell for therapy, and the session starts off by working on cycling the barbell again.


Monday:

Strength:

A) Dual DB Z Press

B) Kipping Pull-Ups / C2B


Conditioning:

3 Rounds:


5 min window

50/40 Cal Row

20 Russian KB Swings


Remaining Time AMRAP

3 TTB

3 Burpees

rest 3 mins


Tuesday:

Strength:

A) Heavy Front Squats

B) AMRAP Sets of Front Squats


Conditioning:

Karen!!! Letssss Go!


Wednesday:

Strength:

A) Touch and Go Hang Power Cleans

B) Planche Holds


Conditioning:

AMRAP 18

Park Run

6 hang power clean

3 Rope Climbs


Thursday:

Strength:

A) DB Split Squats

B) Ring Rows


Conditioning:

3 Rounds:

3 min AMRAP

6 DB Thrusters

6 Pull-ups

12 cal Ski

rest 2 mins


3 min AMRAP

4 lengths sled push

50 DU

rest 2 mins


Friday:

Strength:

A) Hang Power Snatches

B) Burpees AFAP


Conditioning:

28min AMRAP, How many rounds will you get!!!

Triathlon
Swimming
Race Prep
Specialty Class #25-1

ENGINE

Start the year off with a Mikkos test to see where your aerobic fitness is currently at!

GYMNASTICS

Come have some fun with Coach Vic as she takes over the Gymnastics program!

HYROX

Hyrox Specific Strength work into a run, sled, and farmers carry workout

MOBILITY

No Class this week resumes on Saturday the 18th of January

PURE STRENGTH

Monday’s in Pure Strength will be the first week of our new block of accommodating resistance with some banded bench press and banded rows, followed by some high-volume pump work. Our lower body session will focus on speed pulls with a banded deadlift and then some single leg work on Wednesday.

WEIGHTLIFTING

This week in weightlifting, we are focused on the squat clean, with some tall cleans as a primer and then hitting a heavy complex followed by some pulls.

Triathlon
Swimming
Race Prep
Endurance #25-1

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
Swimming
Race Prep
Ladies Run Club #25-1

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.

Session will start 5:59am, we will meet outside the gym as usual and use the park.

PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

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

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km

Keep the quality on the 1km efforts.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.

Sunday

Time: 06:00

Session: Dubai Marathon

Location: InnerFight

Check WA groups for warm-up times and locations

Triathlon
Swimming
Race Prep
Endurance #25-1

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