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Endurance #26-45
Monday:
Strength:
Every 90 seconds x 6
6 6 4 4 2 2 Box Piked HSPU
Every 45 seconds x 5
2-3 reps kick to handstand
o 15 sec Handstand hold
Conditioning:
6 min AMRAP
12/9 cal Ski
12 box jump over
12 alt hang dumbbell snatch
rest 2 mins
6 min AMRAP
18/15/12 Bike
2 wall walks
rest 2 mins x2
Tuesday:
Strength:
Every 2 mins x 8
1 Clean Pull
1 hang power clean
1 low hang power clean
Every 2 mins x 3
10 RDL
20 sec front leaning rest
Conditioning:
10-8-6-4-2 sandbag cleans
50 DU between sets
Wednesday:
Strength:
Every 75 seconds x 5
3 3 2 2 1 weighted pull ups
EMOM 6
6-8 inverted row
Conditioning:
In Pairs
AMRAP 21
30 Toes to Ring
1000/800m Row
30 burpee over Rower
Thursday:
Strength:
Every 90 seconds x 6
2 Push Jerk
Every 2 mins x 6
M1 - 10/10 SL DB Hip Thrust
M2 - 8 DB Floor Press
Conditioning:
For Time
60 Dual KB STOH
every break
10 Push ups
10 KB Deadlift
Friday:
Strength:
Every 2 mins x 5
4 sets 5 reps @ 75% of Max Back Squat
1 set Amrap @ 75%
Conditioning:
5 minute window
25/20 Cal Assault Bike
2 Lap Car Park Run
AMRAP
15 wall balls
10 Pull Ups
rest 1 min x 5
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 paused front squat
2 front squat
Rest 2 mins
Every 2 mins x 3
10 zercher barbell Good Morning
EMOM 12
A) 6 Dual DB Push Press
B) 5-15 sec chin over bar hold
C) 30 sec push ups
Sunday Sweat:
EMOM 40
M1) 20 push ups
M2) 18/15/12/9 cal C2 Bike
M3)20 Slam balls
M4) Max Cal Ski
M5) rest
GYMNASTICS
This Monday we’ll focus on pull-up
progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first
or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance
MOBILITY
This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.
WEIGHTLIFTING
We will spend time overhead with some heavy single arm carries, into split jerk drills.
Working on speed in the turnover on the clean.
Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.
Finishing with heavy clean pulls, landmine press and Russian twists.
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
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
Monday:
Strength:
Every 90 seconds x 6
6 6 4 4 2 2 Box Piked HSPU
Every 45 seconds x 5
2-3 reps kick to handstand
o 15 sec Handstand hold
Conditioning:
6 min AMRAP
12/9 cal Ski
12 box jump over
12 alt hang dumbbell snatch
rest 2 mins
6 min AMRAP
18/15/12 Bike
2 wall walks
rest 2 mins x2
Tuesday:
Strength:
Every 2 mins x 8
1 Clean Pull
1 hang power clean
1 low hang power clean
Every 2 mins x 3
10 RDL
20 sec front leaning rest
Conditioning:
10-8-6-4-2 sandbag cleans
50 DU between sets
Wednesday:
Strength:
Every 75 seconds x 5
3 3 2 2 1 weighted pull ups
EMOM 6
6-8 inverted row
Conditioning:
In Pairs
AMRAP 21
30 Toes to Ring
1000/800m Row
30 burpee over Rower
Thursday:
Strength:
Every 90 seconds x 6
2 Push Jerk
Every 2 mins x 6
M1 - 10/10 SL DB Hip Thrust
M2 - 8 DB Floor Press
Conditioning:
For Time
60 Dual KB STOH
every break
10 Push ups
10 KB Deadlift
Friday:
Strength:
Every 2 mins x 5
4 sets 5 reps @ 75% of Max Back Squat
1 set Amrap @ 75%
Conditioning:
5 minute window
25/20 Cal Assault Bike
2 Lap Car Park Run
AMRAP
15 wall balls
10 Pull Ups
rest 1 min x 5
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 paused front squat
2 front squat
Rest 2 mins
Every 2 mins x 3
10 zercher barbell Good Morning
EMOM 12
A) 6 Dual DB Push Press
B) 5-15 sec chin over bar hold
C) 30 sec push ups
Sunday Sweat:
EMOM 40
M1) 20 push ups
M2) 18/15/12/9 cal C2 Bike
M3)20 Slam balls
M4) Max Cal Ski
M5) rest
GYMNASTICS
This Monday we’ll focus on pull-up
progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first
or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance
MOBILITY
This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.
WEIGHTLIFTING
We will spend time overhead with some heavy single arm carries, into split jerk drills.
Working on speed in the turnover on the clean.
Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.
Finishing with heavy clean pulls, landmine press and Russian twists.
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
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
Monday:
Strength:
Every 90 seconds x 6
6 6 4 4 2 2 Box Piked HSPU
Every 45 seconds x 5
2-3 reps kick to handstand
o 15 sec Handstand hold
Conditioning:
6 min AMRAP
12/9 cal Ski
12 box jump over
12 alt hang dumbbell snatch
rest 2 mins
6 min AMRAP
18/15/12 Bike
2 wall walks
rest 2 mins x2
Tuesday:
Strength:
Every 2 mins x 8
1 Clean Pull
1 hang power clean
1 low hang power clean
Every 2 mins x 3
10 RDL
20 sec front leaning rest
Conditioning:
10-8-6-4-2 sandbag cleans
50 DU between sets
Wednesday:
Strength:
Every 75 seconds x 5
3 3 2 2 1 weighted pull ups
EMOM 6
6-8 inverted row
Conditioning:
In Pairs
AMRAP 21
30 Toes to Ring
1000/800m Row
30 burpee over Rower
Thursday:
Strength:
Every 90 seconds x 6
2 Push Jerk
Every 2 mins x 6
M1 - 10/10 SL DB Hip Thrust
M2 - 8 DB Floor Press
Conditioning:
For Time
60 Dual KB STOH
every break
10 Push ups
10 KB Deadlift
Friday:
Strength:
Every 2 mins x 5
4 sets 5 reps @ 75% of Max Back Squat
1 set Amrap @ 75%
Conditioning:
5 minute window
25/20 Cal Assault Bike
2 Lap Car Park Run
AMRAP
15 wall balls
10 Pull Ups
rest 1 min x 5
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 paused front squat
2 front squat
Rest 2 mins
Every 2 mins x 3
10 zercher barbell Good Morning
EMOM 12
A) 6 Dual DB Push Press
B) 5-15 sec chin over bar hold
C) 30 sec push ups
Sunday Sweat:
EMOM 40
M1) 20 push ups
M2) 18/15/12/9 cal C2 Bike
M3)20 Slam balls
M4) Max Cal Ski
M5) rest
GYMNASTICS
This Monday we’ll focus on pull-up
progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first
or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance
MOBILITY
This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.
WEIGHTLIFTING
We will spend time overhead with some heavy single arm carries, into split jerk drills.
Working on speed in the turnover on the clean.
Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.
Finishing with heavy clean pulls, landmine press and Russian twists.
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
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
Monday:
Strength:
Every 90 seconds x 6
6 6 4 4 2 2 Box Piked HSPU
Every 45 seconds x 5
2-3 reps kick to handstand
o 15 sec Handstand hold
Conditioning:
6 min AMRAP
12/9 cal Ski
12 box jump over
12 alt hang dumbbell snatch
rest 2 mins
6 min AMRAP
18/15/12 Bike
2 wall walks
rest 2 mins x2
Tuesday:
Strength:
Every 2 mins x 8
1 Clean Pull
1 hang power clean
1 low hang power clean
Every 2 mins x 3
10 RDL
20 sec front leaning rest
Conditioning:
10-8-6-4-2 sandbag cleans
50 DU between sets
Wednesday:
Strength:
Every 75 seconds x 5
3 3 2 2 1 weighted pull ups
EMOM 6
6-8 inverted row
Conditioning:
In Pairs
AMRAP 21
30 Toes to Ring
1000/800m Row
30 burpee over Rower
Thursday:
Strength:
Every 90 seconds x 6
2 Push Jerk
Every 2 mins x 6
M1 - 10/10 SL DB Hip Thrust
M2 - 8 DB Floor Press
Conditioning:
For Time
60 Dual KB STOH
every break
10 Push ups
10 KB Deadlift
Friday:
Strength:
Every 2 mins x 5
4 sets 5 reps @ 75% of Max Back Squat
1 set Amrap @ 75%
Conditioning:
5 minute window
25/20 Cal Assault Bike
2 Lap Car Park Run
AMRAP
15 wall balls
10 Pull Ups
rest 1 min x 5
Saturday with Coach Vic
Saturday and Sunday Strength:
Every 2 mins x 5
1 paused front squat
2 front squat
Rest 2 mins
Every 2 mins x 3
10 zercher barbell Good Morning
EMOM 12
A) 6 Dual DB Push Press
B) 5-15 sec chin over bar hold
C) 30 sec push ups
Sunday Sweat:
EMOM 40
M1) 20 push ups
M2) 18/15/12/9 cal C2 Bike
M3)20 Slam balls
M4) Max Cal Ski
M5) rest
GYMNASTICS
This Monday we’ll focus on pull-up
progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first
or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance
MOBILITY
This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.
WEIGHTLIFTING
We will spend time overhead with some heavy single arm carries, into split jerk drills.
Working on speed in the turnover on the clean.
Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.
Finishing with heavy clean pulls, landmine press and Russian twists.
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
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
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
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
