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Endurance #26-02
Monday:
Strength:
Every 2 mins x 4
10 Seated Dumbbell Shoulder Press
Conditioning:
In 2:30-minute windows
350/300/250m Row
10 TTB
AMRAP Wall Walks
rest 2:30 mins
350/300/250m Row
12 burpees
AMRAP Double Unders
rest 2:30 x3
Tuesday:
Strength:
Every 3 minutes x 5
3 Front Squat
into
2 Back Squat
Conditioning:
On a rolling Clock:
0-5 minutes:
800m run
6-9 minutes:
3 min AMRAP
10 Wall Balls
10 Med Ball Cleans
11-16 minutes:
800m Run
Wednesday:
Strength:
Every 75 seconds x 12
M1 - 8/8 Meadows Row
M2 - 3-8 Dips
M3 - 10 Dumbbell Side Raise
Conditioning:
Every 5 mins x 5
In Pairs
6 alternate rounds
5 pull-ups/ 4 C2B/3 BMU
5 slam balls
into
Cals Assault Bike in the remaining time
Thursday:
Strength:
EMOM 5- 3 Hang Muscle Snatch
EMOM 5 - 3 Hang Power Snatch
EMOM 5 - 1 Hang Power Snatch
Every 2 mins x 6 alternate between
A: 8 Hang Clean Pull
B: 20 Dumbbell Bench Press
Conditioning:
FOR TIME
20 Hang Power Clean
Pool run
10 GTOH
Pool Run
Friday:
Strength:
EMOM 8 -1 Box Squat
Every 2 mins x 4
4 reps @ -10% off the top set
Every 75 sec x 3
12 alternating Gorilla Rows
Conditioning:
21-minute AMRAP
1 lap Farmers Carry
10 Kettlebell Step Ups
18/15/12 Cal Ski/Row
Saturday Session with Coach Jerome
Sunday Sweat:
4 mins windows 2 mins rest
A)
20 Kettlebell Swing
15 Burpee
12 Kettlebell Pull Through
AMRAP cals assault bike
B)
20 Wall Ball Lunges
30/25/20 cal Ski
AMRAP Wall Ball Lunges
x4
Sunday Strength:
Every 3 minutes x 6
5 5 3 3 1 1 Zercher Squat
Every 2 mins x 5
3 3 1 1 1 Pause Bench Press
2 sets AMRAP bench press @ 80%
GYMNASTICS
This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉
HYBRID FITNESS
This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday:
Strength:
Every 2 mins x 4
10 Seated Dumbbell Shoulder Press
Conditioning:
In 2:30-minute windows
350/300/250m Row
10 TTB
AMRAP Wall Walks
rest 2:30 mins
350/300/250m Row
12 burpees
AMRAP Double Unders
rest 2:30 x3
Tuesday:
Strength:
Every 3 minutes x 5
3 Front Squat
into
2 Back Squat
Conditioning:
On a rolling Clock:
0-5 minutes:
800m run
6-9 minutes:
3 min AMRAP
10 Wall Balls
10 Med Ball Cleans
11-16 minutes:
800m Run
Wednesday:
Strength:
Every 75 seconds x 12
M1 - 8/8 Meadows Row
M2 - 3-8 Dips
M3 - 10 Dumbbell Side Raise
Conditioning:
Every 5 mins x 5
In Pairs
6 alternate rounds
5 pull-ups/ 4 C2B/3 BMU
5 slam balls
into
Cals Assault Bike in the remaining time
Thursday:
Strength:
EMOM 5- 3 Hang Muscle Snatch
EMOM 5 - 3 Hang Power Snatch
EMOM 5 - 1 Hang Power Snatch
Every 2 mins x 6 alternate between
A: 8 Hang Clean Pull
B: 20 Dumbbell Bench Press
Conditioning:
FOR TIME
20 Hang Power Clean
Pool run
10 GTOH
Pool Run
Friday:
Strength:
EMOM 8 -1 Box Squat
Every 2 mins x 4
4 reps @ -10% off the top set
Every 75 sec x 3
12 alternating Gorilla Rows
Conditioning:
21-minute AMRAP
1 lap Farmers Carry
10 Kettlebell Step Ups
18/15/12 Cal Ski/Row
Saturday Session with Coach Jerome
Sunday Sweat:
4 mins windows 2 mins rest
A)
20 Kettlebell Swing
15 Burpee
12 Kettlebell Pull Through
AMRAP cals assault bike
B)
20 Wall Ball Lunges
30/25/20 cal Ski
AMRAP Wall Ball Lunges
x4
Sunday Strength:
Every 3 minutes x 6
5 5 3 3 1 1 Zercher Squat
Every 2 mins x 5
3 3 1 1 1 Pause Bench Press
2 sets AMRAP bench press @ 80%
GYMNASTICS
This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉
HYBRID FITNESS
This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday:
Strength:
Every 2 mins x 4
10 Seated Dumbbell Shoulder Press
Conditioning:
In 2:30-minute windows
350/300/250m Row
10 TTB
AMRAP Wall Walks
rest 2:30 mins
350/300/250m Row
12 burpees
AMRAP Double Unders
rest 2:30 x3
Tuesday:
Strength:
Every 3 minutes x 5
3 Front Squat
into
2 Back Squat
Conditioning:
On a rolling Clock:
0-5 minutes:
800m run
6-9 minutes:
3 min AMRAP
10 Wall Balls
10 Med Ball Cleans
11-16 minutes:
800m Run
Wednesday:
Strength:
Every 75 seconds x 12
M1 - 8/8 Meadows Row
M2 - 3-8 Dips
M3 - 10 Dumbbell Side Raise
Conditioning:
Every 5 mins x 5
In Pairs
6 alternate rounds
5 pull-ups/ 4 C2B/3 BMU
5 slam balls
into
Cals Assault Bike in the remaining time
Thursday:
Strength:
EMOM 5- 3 Hang Muscle Snatch
EMOM 5 - 3 Hang Power Snatch
EMOM 5 - 1 Hang Power Snatch
Every 2 mins x 6 alternate between
A: 8 Hang Clean Pull
B: 20 Dumbbell Bench Press
Conditioning:
FOR TIME
20 Hang Power Clean
Pool run
10 GTOH
Pool Run
Friday:
Strength:
EMOM 8 -1 Box Squat
Every 2 mins x 4
4 reps @ -10% off the top set
Every 75 sec x 3
12 alternating Gorilla Rows
Conditioning:
21-minute AMRAP
1 lap Farmers Carry
10 Kettlebell Step Ups
18/15/12 Cal Ski/Row
Saturday Session with Coach Jerome
Sunday Sweat:
4 mins windows 2 mins rest
A)
20 Kettlebell Swing
15 Burpee
12 Kettlebell Pull Through
AMRAP cals assault bike
B)
20 Wall Ball Lunges
30/25/20 cal Ski
AMRAP Wall Ball Lunges
x4
Sunday Strength:
Every 3 minutes x 6
5 5 3 3 1 1 Zercher Squat
Every 2 mins x 5
3 3 1 1 1 Pause Bench Press
2 sets AMRAP bench press @ 80%
GYMNASTICS
This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉
HYBRID FITNESS
This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday:
Strength:
Every 2 mins x 4
10 Seated Dumbbell Shoulder Press
Conditioning:
In 2:30-minute windows
350/300/250m Row
10 TTB
AMRAP Wall Walks
rest 2:30 mins
350/300/250m Row
12 burpees
AMRAP Double Unders
rest 2:30 x3
Tuesday:
Strength:
Every 3 minutes x 5
3 Front Squat
into
2 Back Squat
Conditioning:
On a rolling Clock:
0-5 minutes:
800m run
6-9 minutes:
3 min AMRAP
10 Wall Balls
10 Med Ball Cleans
11-16 minutes:
800m Run
Wednesday:
Strength:
Every 75 seconds x 12
M1 - 8/8 Meadows Row
M2 - 3-8 Dips
M3 - 10 Dumbbell Side Raise
Conditioning:
Every 5 mins x 5
In Pairs
6 alternate rounds
5 pull-ups/ 4 C2B/3 BMU
5 slam balls
into
Cals Assault Bike in the remaining time
Thursday:
Strength:
EMOM 5- 3 Hang Muscle Snatch
EMOM 5 - 3 Hang Power Snatch
EMOM 5 - 1 Hang Power Snatch
Every 2 mins x 6 alternate between
A: 8 Hang Clean Pull
B: 20 Dumbbell Bench Press
Conditioning:
FOR TIME
20 Hang Power Clean
Pool run
10 GTOH
Pool Run
Friday:
Strength:
EMOM 8 -1 Box Squat
Every 2 mins x 4
4 reps @ -10% off the top set
Every 75 sec x 3
12 alternating Gorilla Rows
Conditioning:
21-minute AMRAP
1 lap Farmers Carry
10 Kettlebell Step Ups
18/15/12 Cal Ski/Row
Saturday Session with Coach Jerome
Sunday Sweat:
4 mins windows 2 mins rest
A)
20 Kettlebell Swing
15 Burpee
12 Kettlebell Pull Through
AMRAP cals assault bike
B)
20 Wall Ball Lunges
30/25/20 cal Ski
AMRAP Wall Ball Lunges
x4
Sunday Strength:
Every 3 minutes x 6
5 5 3 3 1 1 Zercher Squat
Every 2 mins x 5
3 3 1 1 1 Pause Bench Press
2 sets AMRAP bench press @ 80%
GYMNASTICS
This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉
HYBRID FITNESS
This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
