Ladies Run Club #24-50

ENGINE

A return to Mikkos Triangle this week… but with a small twist.

‍

GYMNASTICS

This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.

‍

HYROX

Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.

‍

MOBILITY

Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.

‍

PURE STRENGTH

On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories.  We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.

‍

WEIGHTLIFTING

This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.

Track Tuesday

1.2km repeats, over and under critical pace.  Building up those threshold engines!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Triathlon Session

Brick sets! Bike to run.

Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Warm up: 10minutes easy as a group

Main set:

2X10min @ 5RPE,8mins @ 7RPE4min @ 8RPE,2mins @ 9RPE

Cool down: 5mins cool down, easy jog into walk

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa

‍

Saturday Ride

Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.

Start time: 05:59 am

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Run Form Session

This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.

Saturday

Time: 6am

Location: Abu Dhabi

Session: AD Marathon, Half, and 10km

Warm up location and time will be shared in the WA group. No Weakness.

Monday:

Strength:

Sumo Deadlift

‍

Conditioning:

Until you complete 75 dual dumbbell  hang power Snatch

Every 4 mins, Complete

‍

500/400m row

15 dual DB front squat

(2 x 35/20 )

AMRAP dual DB hang

power snatch

‍

Tuesday:

Strength:

Push Press + Bent Over Row

‍

Conditioning:

21-15-9

Push Jerk 60/40

TTB

‍

rest 2 mins

‍

15-12-9

Push Press

TTB

‍

rest 2 mins

‍

12-9-6

STOH

TTB

‍

Wednesday:

Strength:

Back Squat + Wall Sits

‍

Conditioning:

4 rounds for time of

‍

Park Run

3 rounds

3 power clean

3 front squat

3 Squat clean (70/50)

‍

Thursday:

Strength:

A) Strict Pull Ups

B) Strict HSPU

C) Piked Leg Raises

‍

Conditioning:

4 Rounds:

2 min AMRAP

9 pull-ups

9 Hand Stand Push Ups

rest 1 min

‍

2 min amrap

30 Double Unders

2 rope climb

rest 1 min

‍

Friday:

12 Days of Christmas workout 3!

Track Tuesday

1.2km repeats, over and under critical pace.  Building up those threshold engines!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Triathlon Session

Brick sets! Bike to run.

Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Warm up: 10minutes easy as a group

Main set:

2X10min @ 5RPE,8mins @ 7RPE4min @ 8RPE,2mins @ 9RPE

Cool down: 5mins cool down, easy jog into walk

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa

‍

Saturday Ride

Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.

Start time: 05:59 am

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Run Form Session

This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.

Saturday

Time: 6am

Location: Abu Dhabi

Session: AD Marathon, Half, and 10km

Warm up location and time will be shared in the WA group. No Weakness.

Monday:

Strength:

Sumo Deadlift

‍

Conditioning:

Until you complete 75 dual dumbbell  hang power Snatch

Every 4 mins, Complete

‍

500/400m row

15 dual DB front squat

(2 x 35/20 )

AMRAP dual DB hang

power snatch

‍

Tuesday:

Strength:

Push Press + Bent Over Row

‍

Conditioning:

21-15-9

Push Jerk 60/40

TTB

‍

rest 2 mins

‍

15-12-9

Push Press

TTB

‍

rest 2 mins

‍

12-9-6

STOH

TTB

‍

Wednesday:

Strength:

Back Squat + Wall Sits

‍

Conditioning:

4 rounds for time of

‍

Park Run

3 rounds

3 power clean

3 front squat

3 Squat clean (70/50)

‍

Thursday:

Strength:

A) Strict Pull Ups

B) Strict HSPU

C) Piked Leg Raises

‍

Conditioning:

4 Rounds:

2 min AMRAP

9 pull-ups

9 Hand Stand Push Ups

rest 1 min

‍

2 min amrap

30 Double Unders

2 rope climb

rest 1 min

‍

Friday:

12 Days of Christmas workout 3!

ENGINE

A return to Mikkos Triangle this week… but with a small twist.

‍

GYMNASTICS

This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.

‍

HYROX

Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.

‍

MOBILITY

Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.

‍

PURE STRENGTH

On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories.  We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.

‍

WEIGHTLIFTING

This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Run Form Session

This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.

Saturday

Time: 6am

Location: Abu Dhabi

Session: AD Marathon, Half, and 10km

Warm up location and time will be shared in the WA group. No Weakness.