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Endurance #36-33
Monday:
Strength:
Every 2 minutes x 5
2 Front squat
3 Back Squat
Conditioning:
In a 5-minute window
500/450m ski
AMRAP
15 wall balls
6 burpee box jump over
rest 2 mins x 4
Tuesday:
Strength:
Every 75 seconds x 12
Min 1 - 8 Bench Press
Min 2 - 8 SL Dumbbell RDL (left)
Min 3 - 8 SL Dumbbell RDL (right)
Every 75 seconds x 8
1) 4 Strict Press
2) 10 Russian KettlebellSwing
Conditioning:
3 rounds for time
50 DU
Car Park Run
15 Russian Kb Swing
15 HR Push Ups
Wednesday:
Strength:
Every 75 seconds x 6
3 3 2 2 1 1 weighted Chin ups
8 minutes Kipping pull-up skills
Conditioning:
12-minute window
3 rounds
30/24/18 Cal Row
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Row
Rest 5 mins
12-minute window
3 rounds
30/24/18 Cal Ass bike
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Bike
Thursday:
Strength:
7-minute build-up
+
Every 2 minutes x 5
8 8 6 6 6 Sumo Deadlift
EMOM 6
15 seconds TTB
Conditioning:
For time
12-16-20-24
Kettlebell Hang Clean
AB Mat Sit-ups
Friday:
Strength:
Every 90 seconds x 8
A) 6/6 Bulgarian Split Squat
B) 8 Dumbbell Floor Press
Conditioning:
AMRAP 26 in pairs
2000m C2 Bike
4 lengths lap Farmers Carry
1000m Ski
12 Dumbbell Manmakers
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 stationary dips
+
6 mins to warm up to moderate weight
+
Every 2 minutes x 6
2 Back Squats Building
Every 75 seconds x 8
A) 8 Banded Pendlay Row
B) 6/6 Dumbbell reverse lunge
Sunday Sweat:
EMOM 40
M1) 18/15/12/9 cal Bike
M2) 18/15/12/9 Cal Row
M3) 12 line-facing burpees
M4) 2 length db walking lunge
M5) 20 slam 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 minutes x 5
2 Front squat
3 Back Squat
Conditioning:
In a 5-minute window
500/450m ski
AMRAP
15 wall balls
6 burpee box jump over
rest 2 mins x 4
Tuesday:
Strength:
Every 75 seconds x 12
Min 1 - 8 Bench Press
Min 2 - 8 SL Dumbbell RDL (left)
Min 3 - 8 SL Dumbbell RDL (right)
Every 75 seconds x 8
1) 4 Strict Press
2) 10 Russian KettlebellSwing
Conditioning:
3 rounds for time
50 DU
Car Park Run
15 Russian Kb Swing
15 HR Push Ups
Wednesday:
Strength:
Every 75 seconds x 6
3 3 2 2 1 1 weighted Chin ups
8 minutes Kipping pull-up skills
Conditioning:
12-minute window
3 rounds
30/24/18 Cal Row
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Row
Rest 5 mins
12-minute window
3 rounds
30/24/18 Cal Ass bike
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Bike
Thursday:
Strength:
7-minute build-up
+
Every 2 minutes x 5
8 8 6 6 6 Sumo Deadlift
EMOM 6
15 seconds TTB
Conditioning:
For time
12-16-20-24
Kettlebell Hang Clean
AB Mat Sit-ups
Friday:
Strength:
Every 90 seconds x 8
A) 6/6 Bulgarian Split Squat
B) 8 Dumbbell Floor Press
Conditioning:
AMRAP 26 in pairs
2000m C2 Bike
4 lengths lap Farmers Carry
1000m Ski
12 Dumbbell Manmakers
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 stationary dips
+
6 mins to warm up to moderate weight
+
Every 2 minutes x 6
2 Back Squats Building
Every 75 seconds x 8
A) 8 Banded Pendlay Row
B) 6/6 Dumbbell reverse lunge
Sunday Sweat:
EMOM 40
M1) 18/15/12/9 cal Bike
M2) 18/15/12/9 Cal Row
M3) 12 line-facing burpees
M4) 2 length db walking lunge
M5) 20 slam 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 minutes x 5
2 Front squat
3 Back Squat
Conditioning:
In a 5-minute window
500/450m ski
AMRAP
15 wall balls
6 burpee box jump over
rest 2 mins x 4
Tuesday:
Strength:
Every 75 seconds x 12
Min 1 - 8 Bench Press
Min 2 - 8 SL Dumbbell RDL (left)
Min 3 - 8 SL Dumbbell RDL (right)
Every 75 seconds x 8
1) 4 Strict Press
2) 10 Russian KettlebellSwing
Conditioning:
3 rounds for time
50 DU
Car Park Run
15 Russian Kb Swing
15 HR Push Ups
Wednesday:
Strength:
Every 75 seconds x 6
3 3 2 2 1 1 weighted Chin ups
8 minutes Kipping pull-up skills
Conditioning:
12-minute window
3 rounds
30/24/18 Cal Row
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Row
Rest 5 mins
12-minute window
3 rounds
30/24/18 Cal Ass bike
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Bike
Thursday:
Strength:
7-minute build-up
+
Every 2 minutes x 5
8 8 6 6 6 Sumo Deadlift
EMOM 6
15 seconds TTB
Conditioning:
For time
12-16-20-24
Kettlebell Hang Clean
AB Mat Sit-ups
Friday:
Strength:
Every 90 seconds x 8
A) 6/6 Bulgarian Split Squat
B) 8 Dumbbell Floor Press
Conditioning:
AMRAP 26 in pairs
2000m C2 Bike
4 lengths lap Farmers Carry
1000m Ski
12 Dumbbell Manmakers
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 stationary dips
+
6 mins to warm up to moderate weight
+
Every 2 minutes x 6
2 Back Squats Building
Every 75 seconds x 8
A) 8 Banded Pendlay Row
B) 6/6 Dumbbell reverse lunge
Sunday Sweat:
EMOM 40
M1) 18/15/12/9 cal Bike
M2) 18/15/12/9 Cal Row
M3) 12 line-facing burpees
M4) 2 length db walking lunge
M5) 20 slam 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 minutes x 5
2 Front squat
3 Back Squat
Conditioning:
In a 5-minute window
500/450m ski
AMRAP
15 wall balls
6 burpee box jump over
rest 2 mins x 4
Tuesday:
Strength:
Every 75 seconds x 12
Min 1 - 8 Bench Press
Min 2 - 8 SL Dumbbell RDL (left)
Min 3 - 8 SL Dumbbell RDL (right)
Every 75 seconds x 8
1) 4 Strict Press
2) 10 Russian KettlebellSwing
Conditioning:
3 rounds for time
50 DU
Car Park Run
15 Russian Kb Swing
15 HR Push Ups
Wednesday:
Strength:
Every 75 seconds x 6
3 3 2 2 1 1 weighted Chin ups
8 minutes Kipping pull-up skills
Conditioning:
12-minute window
3 rounds
30/24/18 Cal Row
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Row
Rest 5 mins
12-minute window
3 rounds
30/24/18 Cal Ass bike
15 Sandbag Bear Hug Squat
9 pull-ups
AMRAP cal Bike
Thursday:
Strength:
7-minute build-up
+
Every 2 minutes x 5
8 8 6 6 6 Sumo Deadlift
EMOM 6
15 seconds TTB
Conditioning:
For time
12-16-20-24
Kettlebell Hang Clean
AB Mat Sit-ups
Friday:
Strength:
Every 90 seconds x 8
A) 6/6 Bulgarian Split Squat
B) 8 Dumbbell Floor Press
Conditioning:
AMRAP 26 in pairs
2000m C2 Bike
4 lengths lap Farmers Carry
1000m Ski
12 Dumbbell Manmakers
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 90 seconds x 6
5 3 2 2 1 1 stationary dips
+
6 mins to warm up to moderate weight
+
Every 2 minutes x 6
2 Back Squats Building
Every 75 seconds x 8
A) 8 Banded Pendlay Row
B) 6/6 Dumbbell reverse lunge
Sunday Sweat:
EMOM 40
M1) 18/15/12/9 cal Bike
M2) 18/15/12/9 Cal Row
M3) 12 line-facing burpees
M4) 2 length db walking lunge
M5) 20 slam 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
