Endurance #25-2

13 - 17 January 2025
Written by Marcus Smith
InnerFight
InnerFight
Jan 12, 2025
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Triathlon
Swimming
Race Prep
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Triathlon
Swimming
Race Prep
Endurance #25-2

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 #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Triathlon
Swimming
Race Prep
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Triathlon
Swimming
Race Prep
Endurance #25-2

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 #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Triathlon
Swimming
Race Prep
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Triathlon
Swimming
Race Prep
Endurance #25-2

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 #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-2

We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after.  We finish the week with a double workout for Friday therapy.

Monday:

Strength:

Barbell Good Mornings into Banded Good Mornings

Conditioning:

AMRAP 20 Partner Workout

15/12 cal Ski

8 DL (120/80)

3 wall walks

Tuesday:

Strength:

A) Kipping Pull Ups + Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

In a 3 Minute window

30/24 Cal Row

10 burpee over the rower

AMRAP in the remaining time Box Jump steps down

rest 2 mins

x 4

Wednesday:

Strength:

Push Press + Push Jerk

Conditioning:

30-20-10

Alt Db Reverse lunge (2 x 50/35)

DB STOH

AB Mat sit-ups

Thursday:

Strength:

A) Snatch Complex Power Snatch + Hang Power Snatch + OHS

Conditioning:

5 rounds for time

12 Power Snatch (40/30)

12 Push-ups

30 Air squats

Friday:

Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!

Triathlon
Swimming
Race Prep
Specialty Class #25-2

ENGINE

Running into your Mikkos Cals from last week for Erg intervals into Running.

GYMNASTICS

This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!

HYROX

Hyrox Specific Strength work into running into a sled and farmers carry workout.

MOBILITY

There is no mobility this week. It will resume on Saturday, 25th of January.

PURE STRENGTH

On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.

WEIGHTLIFTING

This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.

Triathlon
Swimming
Race Prep
Endurance #25-2

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 #25-2

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.

PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.

Sunday

Time: 06:00

Session: Dirtopia

Location: The Sevens, check WA for exact Location:

From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.

Triathlon
Swimming
Race Prep
Endurance #25-2

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