Endurance #26-28

GYMNASTICS

This week we’ll continue working on double unders for the first 20 minutes. Then, we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu.

‍

HYBRID FITNESS

This week, we are hitting some run, row, bike, and ski intervals with small doses of high-intensity work mixed in.

‍

MOBILITY

This weekend, we're taking your front rack to the next level. We'll build on last week's foundations with more advanced mobility, stability, and positioning drills to help you move better and feel stronger in the front squat. Come ready to improve your range and confidence under the bar.

‍

WEIGHTLIFTING

This week we are starting with clean drills, scarecrow cleans.

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 9

3 3 3 2 2 2 1 1 1 Hang Power Clean

‍

Conditioning:

Every 10 minutes x 3

60/45 Cals Ass bike

20 Deadlift

20 Burpee Over Bar

‍

Tuesday:

Strength:

Every 90 seconds x 5

6 Pendlay Rows

Every 2 minutes x 5

3 sets 3 Front Squat @ RPE 8

+

2 sets AMRAP -1 @ -10% on top set

Conditioning:

5 rounds for time

10 Alternating Kettlebell Reverse Lunge

4 Widths Farmers Carry

2 Wall Walks

‍

Wednesday:

Strength:

EMOM 8

10-20 sec C2B

‍

Conditioning:

Over and unders

EMOM 16

M1 Ski

M2  Bike

M3 Row

M4 Rest

rest 3 mins x2

‍

Thursday:

Strength:

Every 2.30 x 4

3 sets 3 Deadlift @ RPE7

1 set AMRAP

Every 2 minutes x 5

3 sets 2 Bench Press @ 90%

2 sets AMRAP @ 70%

‍

Conditioning:

In Pairs AMRAP 12 YGIG

8 DB Push Press

8 TTB

20 DU

‍

Friday:

Strength:

EMOM 8

2 Hang Squat Clean

‍

Conditioning:

For time

20 hang squat clean

Olivara Run

15 hang squat clean

Park Run

10 hang squat clean

Pool Run

5 hang squat clean

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 mins x 4

3 2 2 1  Strict press

Every 2 minutes x 4

2 Box Squat

1 set AMRAP @ -20% of top set

‍

Sunday Sweat:

EMOM 40

Min1 - 5 Devil Press

Min2 - 15 Wall Balls

Min3 - 15/12 Cal Row

Min 4 - 15/12 Cal C2 bike

Min 5- rest

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 9

3 3 3 2 2 2 1 1 1 Hang Power Clean

‍

Conditioning:

Every 10 minutes x 3

60/45 Cals Ass bike

20 Deadlift

20 Burpee Over Bar

‍

Tuesday:

Strength:

Every 90 seconds x 5

6 Pendlay Rows

Every 2 minutes x 5

3 sets 3 Front Squat @ RPE 8

+

2 sets AMRAP -1 @ -10% on top set

Conditioning:

5 rounds for time

10 Alternating Kettlebell Reverse Lunge

4 Widths Farmers Carry

2 Wall Walks

‍

Wednesday:

Strength:

EMOM 8

10-20 sec C2B

‍

Conditioning:

Over and unders

EMOM 16

M1 Ski

M2  Bike

M3 Row

M4 Rest

rest 3 mins x2

‍

Thursday:

Strength:

Every 2.30 x 4

3 sets 3 Deadlift @ RPE7

1 set AMRAP

Every 2 minutes x 5

3 sets 2 Bench Press @ 90%

2 sets AMRAP @ 70%

‍

Conditioning:

In Pairs AMRAP 12 YGIG

8 DB Push Press

8 TTB

20 DU

‍

Friday:

Strength:

EMOM 8

2 Hang Squat Clean

‍

Conditioning:

For time

20 hang squat clean

Olivara Run

15 hang squat clean

Park Run

10 hang squat clean

Pool Run

5 hang squat clean

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 mins x 4

3 2 2 1  Strict press

Every 2 minutes x 4

2 Box Squat

1 set AMRAP @ -20% of top set

‍

Sunday Sweat:

EMOM 40

Min1 - 5 Devil Press

Min2 - 15 Wall Balls

Min3 - 15/12 Cal Row

Min 4 - 15/12 Cal C2 bike

Min 5- rest

GYMNASTICS

This week we’ll continue working on double unders for the first 20 minutes. Then, we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu.

‍

HYBRID FITNESS

This week, we are hitting some run, row, bike, and ski intervals with small doses of high-intensity work mixed in.

‍

MOBILITY

This weekend, we're taking your front rack to the next level. We'll build on last week's foundations with more advanced mobility, stability, and positioning drills to help you move better and feel stronger in the front squat. Come ready to improve your range and confidence under the bar.

‍

WEIGHTLIFTING

This week we are starting with clean drills, scarecrow cleans.

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