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Endurance #26-46
Monday:
Strength:
Every 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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
