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Endurance #26-35
Monday:
Strength:
Every 2 min x 5
3 3 3 3 AMRAP
Barbell bench press
(amrap @ -15% of top set of 3)
Conditioning:
6 min AMRAPS
12/9 ski
12 RKB Swing
12 HR Push Ups
rest 2 mins
Car Park run
2 Wall Walk
15 AB Mat sit ups
rest 2 mins x2
Tuesday:
Strength:
Every 90 sec x 3
2 Hang Squat Clean
Every 90 sec x 3
1 Hang Squat Clean
+
5 mins for max Hang Squat Clean
Every 2 mins x 4
6 Dual DB Push Press
Conditioning:
For time
50 Barbell Thrusters
30 Burpee Pull ups
Wednesday:
Strength:
TTB EMOM 6
15 sec of reps
Conditioning:
In a team of 3
AMRAP 30
1 person holding 2 KB in front rack
1200m Row
45 Toes to Ring
45 Sandbag Cleans
Thursday:
Strength:
Every 2 mins x 5
10 alt Barbell Back Rack Reverse Lunge
Every 75 sec x 12
A) 10 Dual KB Front Squat
B) 10-15 Ring Rows
C) 20 sec Copenhagen/side
D) 10 KB Upright row
Conditioning:
For Time
3KM assault bike
Friday:
Strength:
5 mins build up
+
Every 2 mins x 5
6 6 5 5 3 Sumo Deadlift
Conditioning:
12 rounds for time
3 Deadlift (80/50)
6 box jump
9 push ups
12 Kb Reverse lunge
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 Back Squat work to max
Every 2 mins x 5
8 Barbell Hip Thrust from the box
Sunday Sweat:
15 min AMRAP
10 Shuttle runs
20 alt DB snatch
20 Line Facing Burpee
rest 5 mins
15 mins
21/18 Cal Ski
50 Single Unders
15 Wall Balls
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 min x 5
3 3 3 3 AMRAP
Barbell bench press
(amrap @ -15% of top set of 3)
Conditioning:
6 min AMRAPS
12/9 ski
12 RKB Swing
12 HR Push Ups
rest 2 mins
Car Park run
2 Wall Walk
15 AB Mat sit ups
rest 2 mins x2
Tuesday:
Strength:
Every 90 sec x 3
2 Hang Squat Clean
Every 90 sec x 3
1 Hang Squat Clean
+
5 mins for max Hang Squat Clean
Every 2 mins x 4
6 Dual DB Push Press
Conditioning:
For time
50 Barbell Thrusters
30 Burpee Pull ups
Wednesday:
Strength:
TTB EMOM 6
15 sec of reps
Conditioning:
In a team of 3
AMRAP 30
1 person holding 2 KB in front rack
1200m Row
45 Toes to Ring
45 Sandbag Cleans
Thursday:
Strength:
Every 2 mins x 5
10 alt Barbell Back Rack Reverse Lunge
Every 75 sec x 12
A) 10 Dual KB Front Squat
B) 10-15 Ring Rows
C) 20 sec Copenhagen/side
D) 10 KB Upright row
Conditioning:
For Time
3KM assault bike
Friday:
Strength:
5 mins build up
+
Every 2 mins x 5
6 6 5 5 3 Sumo Deadlift
Conditioning:
12 rounds for time
3 Deadlift (80/50)
6 box jump
9 push ups
12 Kb Reverse lunge
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 Back Squat work to max
Every 2 mins x 5
8 Barbell Hip Thrust from the box
Sunday Sweat:
15 min AMRAP
10 Shuttle runs
20 alt DB snatch
20 Line Facing Burpee
rest 5 mins
15 mins
21/18 Cal Ski
50 Single Unders
15 Wall Balls
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 min x 5
3 3 3 3 AMRAP
Barbell bench press
(amrap @ -15% of top set of 3)
Conditioning:
6 min AMRAPS
12/9 ski
12 RKB Swing
12 HR Push Ups
rest 2 mins
Car Park run
2 Wall Walk
15 AB Mat sit ups
rest 2 mins x2
Tuesday:
Strength:
Every 90 sec x 3
2 Hang Squat Clean
Every 90 sec x 3
1 Hang Squat Clean
+
5 mins for max Hang Squat Clean
Every 2 mins x 4
6 Dual DB Push Press
Conditioning:
For time
50 Barbell Thrusters
30 Burpee Pull ups
Wednesday:
Strength:
TTB EMOM 6
15 sec of reps
Conditioning:
In a team of 3
AMRAP 30
1 person holding 2 KB in front rack
1200m Row
45 Toes to Ring
45 Sandbag Cleans
Thursday:
Strength:
Every 2 mins x 5
10 alt Barbell Back Rack Reverse Lunge
Every 75 sec x 12
A) 10 Dual KB Front Squat
B) 10-15 Ring Rows
C) 20 sec Copenhagen/side
D) 10 KB Upright row
Conditioning:
For Time
3KM assault bike
Friday:
Strength:
5 mins build up
+
Every 2 mins x 5
6 6 5 5 3 Sumo Deadlift
Conditioning:
12 rounds for time
3 Deadlift (80/50)
6 box jump
9 push ups
12 Kb Reverse lunge
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 Back Squat work to max
Every 2 mins x 5
8 Barbell Hip Thrust from the box
Sunday Sweat:
15 min AMRAP
10 Shuttle runs
20 alt DB snatch
20 Line Facing Burpee
rest 5 mins
15 mins
21/18 Cal Ski
50 Single Unders
15 Wall Balls
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 min x 5
3 3 3 3 AMRAP
Barbell bench press
(amrap @ -15% of top set of 3)
Conditioning:
6 min AMRAPS
12/9 ski
12 RKB Swing
12 HR Push Ups
rest 2 mins
Car Park run
2 Wall Walk
15 AB Mat sit ups
rest 2 mins x2
Tuesday:
Strength:
Every 90 sec x 3
2 Hang Squat Clean
Every 90 sec x 3
1 Hang Squat Clean
+
5 mins for max Hang Squat Clean
Every 2 mins x 4
6 Dual DB Push Press
Conditioning:
For time
50 Barbell Thrusters
30 Burpee Pull ups
Wednesday:
Strength:
TTB EMOM 6
15 sec of reps
Conditioning:
In a team of 3
AMRAP 30
1 person holding 2 KB in front rack
1200m Row
45 Toes to Ring
45 Sandbag Cleans
Thursday:
Strength:
Every 2 mins x 5
10 alt Barbell Back Rack Reverse Lunge
Every 75 sec x 12
A) 10 Dual KB Front Squat
B) 10-15 Ring Rows
C) 20 sec Copenhagen/side
D) 10 KB Upright row
Conditioning:
For Time
3KM assault bike
Friday:
Strength:
5 mins build up
+
Every 2 mins x 5
6 6 5 5 3 Sumo Deadlift
Conditioning:
12 rounds for time
3 Deadlift (80/50)
6 box jump
9 push ups
12 Kb Reverse lunge
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 Back Squat work to max
Every 2 mins x 5
8 Barbell Hip Thrust from the box
Sunday Sweat:
15 min AMRAP
10 Shuttle runs
20 alt DB snatch
20 Line Facing Burpee
rest 5 mins
15 mins
21/18 Cal Ski
50 Single Unders
15 Wall Balls
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
