Endurance #26-24

GYMNASTICS

This Tuesday we’re focusing on pull-up progressions! We’ll start with shape work on the floor before moving to the rig. After dynamic work, we’ll finish with lat and core supersets

‍

HYBRID FITNESS

This week we are hitting some longer amraps with ergs and short running intervals and a small dose of muscular endurance.

‍

MOBILITY

Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.

‍

WEIGHTLIFTING

This week we are starting with clean drills, scarecrow cleans. Then following up with a clean complex - clean pull, hang power clean, power clean. Into power clean singles at 70% of the complex.

Clean deadlifts and heavy 3 rep back 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:

Every 90 seconds x 8

A) 12 alternating Kettlebell Strict Press

B) 30-45 second hollow hold

‍

Conditioning:

For time

3 rounds

Half Park run

10 dual Kettlebell Hang Clean

400/300m row

rest 2 mins

2 rounds

As above

rest 2 mins

1 round

as above

Tuesday:

Strength:

Every 2.30 x 6

3 Front Squat

1 Triple Broad Jump

Every 75 seconds x 8

A) 2.2.2 Weighted Chin Up

B) 8 Dual Kettlebell Front Rack Cyclist Squat

Conditioning:

FOR TIME

30/24 Cal C2 bike

20 Dumbbell Thrusters

10 Dual DB Devil Press

‍

Wednesday:

‍

Strength:

Every 75 seconds x 6

5 Stationary Dips

‍

Conditioning:

EMOM 40

M1 - Row

M2 - Ass Bike

M3 - Ski

M4 - rest

Thursday:

Strength:

Every 2 minutes x 6

3 3 2 2 1 1 Bench Press

Every 2.30 x 6

3 Deadlift

Conditioning:

AMRAP 12

10 Renegade Rows

2 Wall Walks

3 BMU

‍

Friday:

‍

Strength:

Every 2 minutes x 8

1) 6/6 Barbell Split Squat

2) 10 tuck crunch 10 heeltaps 10 V-Ups

‍

Conditioning:

10 rounds

8 TTB

6 Burpee over Sandbag

4 Sandbag Squats

20 DU

Saturday:

Saturday Session with Coach Jamie

Saturday and Sunday Strength:

10 mins to work to heavy single Paused Bench Press

+ 1 set amrap @ 80% of Max no pause

rest 2 mins

12 mins to work to heavy Deadlift RPE 8

+ 1 set

AMRAP @ 80%

‍

Sunday Sweat:

‍

In Pairs Alternating

12 min EMOM

M1 - Max ski

M2- 1 lap car park

rest 3 mins

12 Min

M1 - Max Row

M2- 20 russian kb swing (20/16)

rest 3 mins

For time

1000m ski

1000m row

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:

Every 90 seconds x 8

A) 12 alternating Kettlebell Strict Press

B) 30-45 second hollow hold

‍

Conditioning:

For time

3 rounds

Half Park run

10 dual Kettlebell Hang Clean

400/300m row

rest 2 mins

2 rounds

As above

rest 2 mins

1 round

as above

Tuesday:

Strength:

Every 2.30 x 6

3 Front Squat

1 Triple Broad Jump

Every 75 seconds x 8

A) 2.2.2 Weighted Chin Up

B) 8 Dual Kettlebell Front Rack Cyclist Squat

Conditioning:

FOR TIME

30/24 Cal C2 bike

20 Dumbbell Thrusters

10 Dual DB Devil Press

‍

Wednesday:

‍

Strength:

Every 75 seconds x 6

5 Stationary Dips

‍

Conditioning:

EMOM 40

M1 - Row

M2 - Ass Bike

M3 - Ski

M4 - rest

Thursday:

Strength:

Every 2 minutes x 6

3 3 2 2 1 1 Bench Press

Every 2.30 x 6

3 Deadlift

Conditioning:

AMRAP 12

10 Renegade Rows

2 Wall Walks

3 BMU

‍

Friday:

‍

Strength:

Every 2 minutes x 8

1) 6/6 Barbell Split Squat

2) 10 tuck crunch 10 heeltaps 10 V-Ups

‍

Conditioning:

10 rounds

8 TTB

6 Burpee over Sandbag

4 Sandbag Squats

20 DU

Saturday:

Saturday Session with Coach Jamie

Saturday and Sunday Strength:

10 mins to work to heavy single Paused Bench Press

+ 1 set amrap @ 80% of Max no pause

rest 2 mins

12 mins to work to heavy Deadlift RPE 8

+ 1 set

AMRAP @ 80%

‍

Sunday Sweat:

‍

In Pairs Alternating

12 min EMOM

M1 - Max ski

M2- 1 lap car park

rest 3 mins

12 Min

M1 - Max Row

M2- 20 russian kb swing (20/16)

rest 3 mins

For time

1000m ski

1000m row

GYMNASTICS

This Tuesday we’re focusing on pull-up progressions! We’ll start with shape work on the floor before moving to the rig. After dynamic work, we’ll finish with lat and core supersets

‍

HYBRID FITNESS

This week we are hitting some longer amraps with ergs and short running intervals and a small dose of muscular endurance.

‍

MOBILITY

Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.

‍

WEIGHTLIFTING

This week we are starting with clean drills, scarecrow cleans. Then following up with a clean complex - clean pull, hang power clean, power clean. Into power clean singles at 70% of the complex.

Clean deadlifts and heavy 3 rep back 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