Endurance #26-38

GYMNASTICS

Enjoyed headstands in class last week? This week we’re going upside down again with handstand walks.

As usual, we’ll start with headstands to work on body shapes, positional awareness and balance. We will then move to the wall with handstand walk specific work before trying handstand walks with a buddy and on our own if we feel ready!

‍

HYBRID FITNESS

This week we are focused on some more sled work and a long amrap for the hybrid sesson.

‍

MOBILITY

Move better, feel better. this session focuses on hip mobility, movement quality and lower body health to help you move more freely, improve your range of motion and build stronger, more capable hips.

‍

WEIGHTLIFTING

Weightlifting we are starting with snatch position work.

Snatch complex - snatch pull, power snatch, hang power snatch. Into power snatch EMOM. Bear complex, power clean + front squat + push press + back squat + push press. Finishing on triples on the front squat.

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 2 mins x 5

6 6 6 12 12 Dual Dumbbell Push Press

‍

Conditioning:

In Pairs

In a 5-minute window

3 alt rounds

P1 - 15 wall balls

P2 - 1 lap Car Park run

AMRAP cal Ski

Rest 2 mins x4

‍

Tuesday:

Strength:

Every 2 mins x 8

1 Hang Squat Clean

1 Front squat

EMOM 8

M1 - 20 sec Chin Over Bar Hold

M2 - 20 sec Kipping Pull-Up

‍

Conditioning:

AMRAP 9

6 Hang Squat Cleans

12 Pull-ups

‍

Wednesday:

Strength:

EMOM 12

M1 - 8-10 Knee Raises

M2 - 30 sec Hollow flutter kicks

M3 - 3-5 Dips

M4 - 20 sec Piked Handstand Hold on box

‍

Conditioning:

90 sec on, 90 sec off

A) ass bike @ + 5rpm 3k pace

B) AMRAP

6 TTB

6 Box Jump Over

C) AMRAP

5 burpees

10 alt forward lunges

x3

‍

Thursday:

Strength:

Every 2 mins x 5

5 5 5 3 3 Deadlift

‍

Conditioning:

FOR TIME

500m row

20 Deadlift

Park Run

10 Deadlift

‍

Friday:

Strength:

Every 2 mins x 5

3 sets 6 alt Barbell back rack reverse lunge

2 sets 12 alt Barbell back rack reverse lunges

‍

Conditioning:

In Pairs

AMRAP 20

50/40 Cal Ass Bike

6 Rope Climb

4 length SB Bear Hug Carry

60 KB STOH

‍

Saturday with Coach Nick

Saturday and Sunday Strength:

Every 2:30 mins x 5

8 8 8 10 20 Barbell Hip Thrust from the Box

Every 2 mins x 4

5/5 FFE barbell split squat

EMOM 9

M1 - 40 sec barbell strict press

M2 - 40 sec bent-over bb row

M3 - 40 sec walking lunges

‍

Sunday Sweat:

In a 5-minute window

2000/1600m C2 bike

AMRAP

15 wall balls

15 push-ups

Rest 2 mins

1000m/800m row

AMRAP

10 Burpee Over Rower

15 Russian swings

Rest 2 mins

1000/800m ski

AMRAP

10 Jump Squats

10 V-ups

rest 2 mins x 2

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 2 mins x 5

6 6 6 12 12 Dual Dumbbell Push Press

‍

Conditioning:

In Pairs

In a 5-minute window

3 alt rounds

P1 - 15 wall balls

P2 - 1 lap Car Park run

AMRAP cal Ski

Rest 2 mins x4

‍

Tuesday:

Strength:

Every 2 mins x 8

1 Hang Squat Clean

1 Front squat

EMOM 8

M1 - 20 sec Chin Over Bar Hold

M2 - 20 sec Kipping Pull-Up

‍

Conditioning:

AMRAP 9

6 Hang Squat Cleans

12 Pull-ups

‍

Wednesday:

Strength:

EMOM 12

M1 - 8-10 Knee Raises

M2 - 30 sec Hollow flutter kicks

M3 - 3-5 Dips

M4 - 20 sec Piked Handstand Hold on box

‍

Conditioning:

90 sec on, 90 sec off

A) ass bike @ + 5rpm 3k pace

B) AMRAP

6 TTB

6 Box Jump Over

C) AMRAP

5 burpees

10 alt forward lunges

x3

‍

Thursday:

Strength:

Every 2 mins x 5

5 5 5 3 3 Deadlift

‍

Conditioning:

FOR TIME

500m row

20 Deadlift

Park Run

10 Deadlift

‍

Friday:

Strength:

Every 2 mins x 5

3 sets 6 alt Barbell back rack reverse lunge

2 sets 12 alt Barbell back rack reverse lunges

‍

Conditioning:

In Pairs

AMRAP 20

50/40 Cal Ass Bike

6 Rope Climb

4 length SB Bear Hug Carry

60 KB STOH

‍

Saturday with Coach Nick

Saturday and Sunday Strength:

Every 2:30 mins x 5

8 8 8 10 20 Barbell Hip Thrust from the Box

Every 2 mins x 4

5/5 FFE barbell split squat

EMOM 9

M1 - 40 sec barbell strict press

M2 - 40 sec bent-over bb row

M3 - 40 sec walking lunges

‍

Sunday Sweat:

In a 5-minute window

2000/1600m C2 bike

AMRAP

15 wall balls

15 push-ups

Rest 2 mins

1000m/800m row

AMRAP

10 Burpee Over Rower

15 Russian swings

Rest 2 mins

1000/800m ski

AMRAP

10 Jump Squats

10 V-ups

rest 2 mins x 2

GYMNASTICS

Enjoyed headstands in class last week? This week we’re going upside down again with handstand walks.

As usual, we’ll start with headstands to work on body shapes, positional awareness and balance. We will then move to the wall with handstand walk specific work before trying handstand walks with a buddy and on our own if we feel ready!

‍

HYBRID FITNESS

This week we are focused on some more sled work and a long amrap for the hybrid sesson.

‍

MOBILITY

Move better, feel better. this session focuses on hip mobility, movement quality and lower body health to help you move more freely, improve your range of motion and build stronger, more capable hips.

‍

WEIGHTLIFTING

Weightlifting we are starting with snatch position work.

Snatch complex - snatch pull, power snatch, hang power snatch. Into power snatch EMOM. Bear complex, power clean + front squat + push press + back squat + push press. Finishing on triples on the front squat.

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

‍