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Endurance #36-32
Monday:
Strength:
Every 75 seconds x 6
5 5 3 3 2 2 Barbell Strict Press
Conditioning:
8 Minute window
Park Run
20 Dumbbell Push Press
Amrap
4 Widths Farmers Carry
6 Dual DumbellB Hang Snatch
rest 2 mins x 4
Tuesday:
Strength:
6 minutes to work to max height box jump
Every 2 mins x 5
3 Front squat
5 Back Squat
EMOM 8
2 weighted Chin ups
Conditioning:
12 min AMRAP
300/250m row
5 BMU
5 Tall Box Jump
Wednesday:
Strength:
EMOM 12
Min 1 - 3-5 Stationary Dips
Min 2 - 6-8 Inverted Row
Conditioning:
In a Team of 3
AMRAP 30
1k Ski
10 lengths sled push
3000m c2 bike
every 6 mins all partners complete
30 air squats
20 alternating lunges
Thursday:
Strength:
Every 2 minutes x 5
8 Sumo Deadlift
Every 90 seconds x 6
A) 8/8 Bulgarian Split squat
B) 10-15 Sec L-Hang
EMOM 8
M1 - 20 sec side plank/side
M2 - 30 sec V-Ups
Conditioning:
For time
30 Sumo DL High Pull
20 burpee over Kettlebell
20/15 cal Ass bike
Friday:
Strength:
EMOM 5
3 tall squat clean
EMOM 5
3 hang squat clean
EMOM 5
3 squat clean
Conditioning:
12 rounds for time
1 Squat clean
2 wall walks
7 pull ups
15 wall balls
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 6
5 5 3 3 2 2 stationary dips
Every 2 minutes x 6
3 3 2 2 1 Back Squats
Every 75 seconds x 8
A) 8 banded Pendlay row
B) 6/6 DB reverse lunge
Sunday Sweat:
In Pairs
2000m row
50 sandbag over bar
50 Burpees (shared)
2000m ski
100 push ups
10 length sandbag lunge
1000m row
1000m ski
50 sandbag 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
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 75 seconds x 6
5 5 3 3 2 2 Barbell Strict Press
Conditioning:
8 Minute window
Park Run
20 Dumbbell Push Press
Amrap
4 Widths Farmers Carry
6 Dual DumbellB Hang Snatch
rest 2 mins x 4
Tuesday:
Strength:
6 minutes to work to max height box jump
Every 2 mins x 5
3 Front squat
5 Back Squat
EMOM 8
2 weighted Chin ups
Conditioning:
12 min AMRAP
300/250m row
5 BMU
5 Tall Box Jump
Wednesday:
Strength:
EMOM 12
Min 1 - 3-5 Stationary Dips
Min 2 - 6-8 Inverted Row
Conditioning:
In a Team of 3
AMRAP 30
1k Ski
10 lengths sled push
3000m c2 bike
every 6 mins all partners complete
30 air squats
20 alternating lunges
Thursday:
Strength:
Every 2 minutes x 5
8 Sumo Deadlift
Every 90 seconds x 6
A) 8/8 Bulgarian Split squat
B) 10-15 Sec L-Hang
EMOM 8
M1 - 20 sec side plank/side
M2 - 30 sec V-Ups
Conditioning:
For time
30 Sumo DL High Pull
20 burpee over Kettlebell
20/15 cal Ass bike
Friday:
Strength:
EMOM 5
3 tall squat clean
EMOM 5
3 hang squat clean
EMOM 5
3 squat clean
Conditioning:
12 rounds for time
1 Squat clean
2 wall walks
7 pull ups
15 wall balls
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 6
5 5 3 3 2 2 stationary dips
Every 2 minutes x 6
3 3 2 2 1 Back Squats
Every 75 seconds x 8
A) 8 banded Pendlay row
B) 6/6 DB reverse lunge
Sunday Sweat:
In Pairs
2000m row
50 sandbag over bar
50 Burpees (shared)
2000m ski
100 push ups
10 length sandbag lunge
1000m row
1000m ski
50 sandbag 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
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 75 seconds x 6
5 5 3 3 2 2 Barbell Strict Press
Conditioning:
8 Minute window
Park Run
20 Dumbbell Push Press
Amrap
4 Widths Farmers Carry
6 Dual DumbellB Hang Snatch
rest 2 mins x 4
Tuesday:
Strength:
6 minutes to work to max height box jump
Every 2 mins x 5
3 Front squat
5 Back Squat
EMOM 8
2 weighted Chin ups
Conditioning:
12 min AMRAP
300/250m row
5 BMU
5 Tall Box Jump
Wednesday:
Strength:
EMOM 12
Min 1 - 3-5 Stationary Dips
Min 2 - 6-8 Inverted Row
Conditioning:
In a Team of 3
AMRAP 30
1k Ski
10 lengths sled push
3000m c2 bike
every 6 mins all partners complete
30 air squats
20 alternating lunges
Thursday:
Strength:
Every 2 minutes x 5
8 Sumo Deadlift
Every 90 seconds x 6
A) 8/8 Bulgarian Split squat
B) 10-15 Sec L-Hang
EMOM 8
M1 - 20 sec side plank/side
M2 - 30 sec V-Ups
Conditioning:
For time
30 Sumo DL High Pull
20 burpee over Kettlebell
20/15 cal Ass bike
Friday:
Strength:
EMOM 5
3 tall squat clean
EMOM 5
3 hang squat clean
EMOM 5
3 squat clean
Conditioning:
12 rounds for time
1 Squat clean
2 wall walks
7 pull ups
15 wall balls
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 6
5 5 3 3 2 2 stationary dips
Every 2 minutes x 6
3 3 2 2 1 Back Squats
Every 75 seconds x 8
A) 8 banded Pendlay row
B) 6/6 DB reverse lunge
Sunday Sweat:
In Pairs
2000m row
50 sandbag over bar
50 Burpees (shared)
2000m ski
100 push ups
10 length sandbag lunge
1000m row
1000m ski
50 sandbag 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
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 75 seconds x 6
5 5 3 3 2 2 Barbell Strict Press
Conditioning:
8 Minute window
Park Run
20 Dumbbell Push Press
Amrap
4 Widths Farmers Carry
6 Dual DumbellB Hang Snatch
rest 2 mins x 4
Tuesday:
Strength:
6 minutes to work to max height box jump
Every 2 mins x 5
3 Front squat
5 Back Squat
EMOM 8
2 weighted Chin ups
Conditioning:
12 min AMRAP
300/250m row
5 BMU
5 Tall Box Jump
Wednesday:
Strength:
EMOM 12
Min 1 - 3-5 Stationary Dips
Min 2 - 6-8 Inverted Row
Conditioning:
In a Team of 3
AMRAP 30
1k Ski
10 lengths sled push
3000m c2 bike
every 6 mins all partners complete
30 air squats
20 alternating lunges
Thursday:
Strength:
Every 2 minutes x 5
8 Sumo Deadlift
Every 90 seconds x 6
A) 8/8 Bulgarian Split squat
B) 10-15 Sec L-Hang
EMOM 8
M1 - 20 sec side plank/side
M2 - 30 sec V-Ups
Conditioning:
For time
30 Sumo DL High Pull
20 burpee over Kettlebell
20/15 cal Ass bike
Friday:
Strength:
EMOM 5
3 tall squat clean
EMOM 5
3 hang squat clean
EMOM 5
3 squat clean
Conditioning:
12 rounds for time
1 Squat clean
2 wall walks
7 pull ups
15 wall balls
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 90 seconds x 6
5 5 3 3 2 2 stationary dips
Every 2 minutes x 6
3 3 2 2 1 Back Squats
Every 75 seconds x 8
A) 8 banded Pendlay row
B) 6/6 DB reverse lunge
Sunday Sweat:
In Pairs
2000m row
50 sandbag over bar
50 Burpees (shared)
2000m ski
100 push ups
10 length sandbag lunge
1000m row
1000m ski
50 sandbag 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
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
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