Endurance #26-22

GYMNASTICS

This Tuesday we’re focusing on pull-up progressions! We’ll start with shape work on the floor and then move to the right. Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.

‍

MOBILITY

This session deepens the exploration of whole-body mobility by focusing on the relationship between stability and flow through the spine, pelvis, and shoulders. Building on the awareness and coordination developed in the previous sessions, the emphasis now shifts toward smoother transitions between movements and a greater sense of balance throughout the body.

Through steady, layered sequences, the body will move through spirals, side bends, and rotational patterns that encourage adaptability and control without unnecessary tension. Breath will continue to guide the movement experience, supporting softness through the ribs, freedom through the hips, and a more grounded connection from the upper body into the lower body. The session encourages efficient, integrated movement patterns that allow the body to feel strong, fluid, and connected as a whole system.

‍

WEIGHTLIFTING

Weightlifting this week is focused on the snatch. We have some technique work, then a complex of - snatch pull + hang snatch + snatch. Then we have an EMOM of snatch and some Snatch grip deadlifts, finishing with some heavy front squats.

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

Entrance fee

‍

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:

EMOM 8

M1 - 8 Dumbbell RDL @ 30x1

M2- 5 box jumps

‍

Conditioning:

5 minute windows:

500/400m row

15 Burpee Box Jump Over

AMRAP Ski

rest 2 mins

500/400m Ski

15 Burpee Box Jump Over

AMRAP Row

rest 2 mins x 3

‍

‍

Tuesday:

Strength:

Every 2:30 mins x 6

8 8 6 6 4 4 Push Press

16 16 12 12 8 8 Alternating Gorilla Rows

EMOM 9

M1 - 8-12 Barbell Curls

M2 - 40 Seconds max Push Ups

M3 - 10-15 Dumbbell side raise

‍

Conditioning:

3 rounds

Pool run

15 STOH

10 C2B

‍

‍

Wednesday:

Strength:

Every 2 minutes x 5

5/5 Barbell Back rack step ups

‍

Conditioning:

AMRAP 25

100 DU/SU

50 Dual KB squat clean

30 sandbag step ups

30/24 cal Assault bike

‍

‍

Thursday:

Strength:

EMOM x 16

Min 1 - 5 Dumbbell Bench Press

Min 2 - 5 Chin Ups

EMOM 9

Min 1 - 12 Russian twists

Min 2 - 40 second plank walk up

Min 3 - 30 second hollow hold

‍

Conditioning:

AMRAP 12

1 Lap Dumbbell Farmers Carry

10 Dumbbell Renegade row

4 Widths Dumbbell Bear Crawl

‍

‍

Friday:

Strength:

Every 90 seconds x 8

2 Front squat

(1 sec pause on first rep)

‍

Conditioning:

In a team of 3

9 minutes max cal ski erg

every transition you must complete 20 slam balls (10/8/6kg)

rest 2 mins

9 minutes max cal row

every transition you must complete 20 tuck crunch

rest 2 mins

9 minutes max cal C2 Bike

every transition you must complete 20 wall balls

‍

‍

Saturday:

Saturday Session with Coach Jerome

‍

Saturday and Sunday Strength:

10 minutes to work to heavy single paused Bench Press

+

1 set AMRAP @ 80%  (no pause)

12 mins to work to heavy Deadlift RPE 8

+

1 set AMRAP @ 80%

‍

‍

Sunday Sweat:

In Pairs

Every 8 mins x5

100/75 cal Assault Bike

30 synchro Dumbbell Hang snatch

AMRAP

V-ups

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

Entrance fee

‍

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:

EMOM 8

M1 - 8 Dumbbell RDL @ 30x1

M2- 5 box jumps

‍

Conditioning:

5 minute windows:

500/400m row

15 Burpee Box Jump Over

AMRAP Ski

rest 2 mins

500/400m Ski

15 Burpee Box Jump Over

AMRAP Row

rest 2 mins x 3

‍

‍

Tuesday:

Strength:

Every 2:30 mins x 6

8 8 6 6 4 4 Push Press

16 16 12 12 8 8 Alternating Gorilla Rows

EMOM 9

M1 - 8-12 Barbell Curls

M2 - 40 Seconds max Push Ups

M3 - 10-15 Dumbbell side raise

‍

Conditioning:

3 rounds

Pool run

15 STOH

10 C2B

‍

‍

Wednesday:

Strength:

Every 2 minutes x 5

5/5 Barbell Back rack step ups

‍

Conditioning:

AMRAP 25

100 DU/SU

50 Dual KB squat clean

30 sandbag step ups

30/24 cal Assault bike

‍

‍

Thursday:

Strength:

EMOM x 16

Min 1 - 5 Dumbbell Bench Press

Min 2 - 5 Chin Ups

EMOM 9

Min 1 - 12 Russian twists

Min 2 - 40 second plank walk up

Min 3 - 30 second hollow hold

‍

Conditioning:

AMRAP 12

1 Lap Dumbbell Farmers Carry

10 Dumbbell Renegade row

4 Widths Dumbbell Bear Crawl

‍

‍

Friday:

Strength:

Every 90 seconds x 8

2 Front squat

(1 sec pause on first rep)

‍

Conditioning:

In a team of 3

9 minutes max cal ski erg

every transition you must complete 20 slam balls (10/8/6kg)

rest 2 mins

9 minutes max cal row

every transition you must complete 20 tuck crunch

rest 2 mins

9 minutes max cal C2 Bike

every transition you must complete 20 wall balls

‍

‍

Saturday:

Saturday Session with Coach Jerome

‍

Saturday and Sunday Strength:

10 minutes to work to heavy single paused Bench Press

+

1 set AMRAP @ 80%  (no pause)

12 mins to work to heavy Deadlift RPE 8

+

1 set AMRAP @ 80%

‍

‍

Sunday Sweat:

In Pairs

Every 8 mins x5

100/75 cal Assault Bike

30 synchro Dumbbell Hang snatch

AMRAP

V-ups

GYMNASTICS

This Tuesday we’re focusing on pull-up progressions! We’ll start with shape work on the floor and then move to the right. Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.

‍

MOBILITY

This session deepens the exploration of whole-body mobility by focusing on the relationship between stability and flow through the spine, pelvis, and shoulders. Building on the awareness and coordination developed in the previous sessions, the emphasis now shifts toward smoother transitions between movements and a greater sense of balance throughout the body.

Through steady, layered sequences, the body will move through spirals, side bends, and rotational patterns that encourage adaptability and control without unnecessary tension. Breath will continue to guide the movement experience, supporting softness through the ribs, freedom through the hips, and a more grounded connection from the upper body into the lower body. The session encourages efficient, integrated movement patterns that allow the body to feel strong, fluid, and connected as a whole system.

‍

WEIGHTLIFTING

Weightlifting this week is focused on the snatch. We have some technique work, then a complex of - snatch pull + hang snatch + snatch. Then we have an EMOM of snatch and some Snatch grip deadlifts, finishing with some heavy front squats.

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

Entrance fee

‍

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