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Endurance #26-26
Monday:
Strength:
Every 90 seconds x 6
3 Hang Power Snatch
Conditioning:
AMRAP 8
750/600m Ski
30 Hang Power Snatch
rest 2 mins
AMRAP 8
750/600m ski
30 Bar Over Burpee
rest 2 mins
8 min window:
30 Hang Power Snatch
30 Bar Over Burpee
30 Power Snatch
30 Bar Over Burpee
Max cal Ski
Tuesday:
Strength:
Every 2 minutes x 5
5 Front squat
rest 3 minutes
EMOM 12
M1 - 6-10 Inverted Rows
M2 - 6 Dumbbell Split squat (left)
M3- 6 Dumbbell Split squat (right)
Conditioning:
10 min AMRAP
3 BMU
15 Wall Balls
every round + 5 reps on wall balls
Wednesday:
Strength:
Every 90 seconds x 6
Min 1- 10-20 second Chin Over Bar Hold
Min 2 - 40 second AB mat sit ups
Conditioning:
Every 5 minutes x 6
20/15/12 Cals
Ski
Bike
Row
Thursday:
Strength:
Every 2.30 x 4
3 sets 3 Deadlift @ RPE8
1 set AMRAP
Every 2 mins x 5
3-5 Bench Press @ 80%
Conditioning:
For Time
4 rounds
8 KB GTOH
3 Wall Walks
12 alt Suitcase KB reverse lunge
Friday:
Strength:
Every 2 minutess x 10
A) 5-8 Stationary Dips
+
15 banded face pull
B) 5 1 1/4 Goblet squat
+
30 sec goblet wall sit
Conditioning:
Every 4 mins x 5
18 box jump
15 TTB
12 DB Thrusters
AMRAP Shuttle run
Saturday:
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 5
3 Bradford Press
Every 2 minutes x 4
5 strict press
Every 2 minutes x 6
5 box Squat
Sunday Sweat:
AMRAP 40 in pairs
Park Run together
50 alt partner wall balls
3000/2600m C2 Bike
1500/1200m Row
50 V-Ups (shared)
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 90 seconds x 6
3 Hang Power Snatch
Conditioning:
AMRAP 8
750/600m Ski
30 Hang Power Snatch
rest 2 mins
AMRAP 8
750/600m ski
30 Bar Over Burpee
rest 2 mins
8 min window:
30 Hang Power Snatch
30 Bar Over Burpee
30 Power Snatch
30 Bar Over Burpee
Max cal Ski
Tuesday:
Strength:
Every 2 minutes x 5
5 Front squat
rest 3 minutes
EMOM 12
M1 - 6-10 Inverted Rows
M2 - 6 Dumbbell Split squat (left)
M3- 6 Dumbbell Split squat (right)
Conditioning:
10 min AMRAP
3 BMU
15 Wall Balls
every round + 5 reps on wall balls
Wednesday:
Strength:
Every 90 seconds x 6
Min 1- 10-20 second Chin Over Bar Hold
Min 2 - 40 second AB mat sit ups
Conditioning:
Every 5 minutes x 6
20/15/12 Cals
Ski
Bike
Row
Thursday:
Strength:
Every 2.30 x 4
3 sets 3 Deadlift @ RPE8
1 set AMRAP
Every 2 mins x 5
3-5 Bench Press @ 80%
Conditioning:
For Time
4 rounds
8 KB GTOH
3 Wall Walks
12 alt Suitcase KB reverse lunge
Friday:
Strength:
Every 2 minutess x 10
A) 5-8 Stationary Dips
+
15 banded face pull
B) 5 1 1/4 Goblet squat
+
30 sec goblet wall sit
Conditioning:
Every 4 mins x 5
18 box jump
15 TTB
12 DB Thrusters
AMRAP Shuttle run
Saturday:
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 5
3 Bradford Press
Every 2 minutes x 4
5 strict press
Every 2 minutes x 6
5 box Squat
Sunday Sweat:
AMRAP 40 in pairs
Park Run together
50 alt partner wall balls
3000/2600m C2 Bike
1500/1200m Row
50 V-Ups (shared)
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 90 seconds x 6
3 Hang Power Snatch
Conditioning:
AMRAP 8
750/600m Ski
30 Hang Power Snatch
rest 2 mins
AMRAP 8
750/600m ski
30 Bar Over Burpee
rest 2 mins
8 min window:
30 Hang Power Snatch
30 Bar Over Burpee
30 Power Snatch
30 Bar Over Burpee
Max cal Ski
Tuesday:
Strength:
Every 2 minutes x 5
5 Front squat
rest 3 minutes
EMOM 12
M1 - 6-10 Inverted Rows
M2 - 6 Dumbbell Split squat (left)
M3- 6 Dumbbell Split squat (right)
Conditioning:
10 min AMRAP
3 BMU
15 Wall Balls
every round + 5 reps on wall balls
Wednesday:
Strength:
Every 90 seconds x 6
Min 1- 10-20 second Chin Over Bar Hold
Min 2 - 40 second AB mat sit ups
Conditioning:
Every 5 minutes x 6
20/15/12 Cals
Ski
Bike
Row
Thursday:
Strength:
Every 2.30 x 4
3 sets 3 Deadlift @ RPE8
1 set AMRAP
Every 2 mins x 5
3-5 Bench Press @ 80%
Conditioning:
For Time
4 rounds
8 KB GTOH
3 Wall Walks
12 alt Suitcase KB reverse lunge
Friday:
Strength:
Every 2 minutess x 10
A) 5-8 Stationary Dips
+
15 banded face pull
B) 5 1 1/4 Goblet squat
+
30 sec goblet wall sit
Conditioning:
Every 4 mins x 5
18 box jump
15 TTB
12 DB Thrusters
AMRAP Shuttle run
Saturday:
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 5
3 Bradford Press
Every 2 minutes x 4
5 strict press
Every 2 minutes x 6
5 box Squat
Sunday Sweat:
AMRAP 40 in pairs
Park Run together
50 alt partner wall balls
3000/2600m C2 Bike
1500/1200m Row
50 V-Ups (shared)
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 90 seconds x 6
3 Hang Power Snatch
Conditioning:
AMRAP 8
750/600m Ski
30 Hang Power Snatch
rest 2 mins
AMRAP 8
750/600m ski
30 Bar Over Burpee
rest 2 mins
8 min window:
30 Hang Power Snatch
30 Bar Over Burpee
30 Power Snatch
30 Bar Over Burpee
Max cal Ski
Tuesday:
Strength:
Every 2 minutes x 5
5 Front squat
rest 3 minutes
EMOM 12
M1 - 6-10 Inverted Rows
M2 - 6 Dumbbell Split squat (left)
M3- 6 Dumbbell Split squat (right)
Conditioning:
10 min AMRAP
3 BMU
15 Wall Balls
every round + 5 reps on wall balls
Wednesday:
Strength:
Every 90 seconds x 6
Min 1- 10-20 second Chin Over Bar Hold
Min 2 - 40 second AB mat sit ups
Conditioning:
Every 5 minutes x 6
20/15/12 Cals
Ski
Bike
Row
Thursday:
Strength:
Every 2.30 x 4
3 sets 3 Deadlift @ RPE8
1 set AMRAP
Every 2 mins x 5
3-5 Bench Press @ 80%
Conditioning:
For Time
4 rounds
8 KB GTOH
3 Wall Walks
12 alt Suitcase KB reverse lunge
Friday:
Strength:
Every 2 minutess x 10
A) 5-8 Stationary Dips
+
15 banded face pull
B) 5 1 1/4 Goblet squat
+
30 sec goblet wall sit
Conditioning:
Every 4 mins x 5
18 box jump
15 TTB
12 DB Thrusters
AMRAP Shuttle run
Saturday:
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 5
3 Bradford Press
Every 2 minutes x 4
5 strict press
Every 2 minutes x 6
5 box Squat
Sunday Sweat:
AMRAP 40 in pairs
Park Run together
50 alt partner wall balls
3000/2600m C2 Bike
1500/1200m Row
50 V-Ups (shared)
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
