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Endurance #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!!!
.avif)
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.
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
.avif)
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
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!!!
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.
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
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
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!!!
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.
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
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
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!!!
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.
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
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
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
