Ladies Run Club 26-04

GYMNASTICS

This week we’re going upside down with handstand push ups.

We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the boxes to focus on reinforcing movements patterns and strength work. We’ll round out the session with a handstand push up EMOM. 🎉

See you there!

‍

‍

HYBRID FITNESS

This week we are focused on some middle distance intervals with incomplete rest followed by some shorter emoms with a high output.

‍

‍

WEIGHTLIFTING

This week we are  continuing overhead technique work, we will start with power clean into push jerk. Some fast power clean singles. EMOM deadlifts and finishing with some pause front 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

Entrance fee

‍

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

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec reovery
x3

3 mins rest
Repeat sequence 3x

Cool Down
Walk back to IF and stretch

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park
Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 1000m repeats which will fluctuate from 3km and 5km pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we are going back to some longer reps. Try and keep a steady pace for the entire rep as opposed to starting off too fast.
2 mins rest should allow the HR to recovery well.
3, 4, or 5 reps.
Main  Set:
3-5 x 800m
2 mins rest

‍

Friday

Time: 5:59am

Location: Common Grounds Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will have some hill repeats. We will easy jog from Common Grounds to the canal bridge

Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.

‍

Saturday

Session: LRC Training Camp

This weekend we will be on our LRC Training Camp in KhorFakkan. Session detials and times will be shared in the WhatsApp group.

‍

Sunday

Session: LRC Training Camp

This weekend we will be on our LRC Training Camp in KhorFakkan. Session detials and times will be shared in the WhatsApp group.

Monday:

‍

Strength:

EMOM 10

A: 3-8 Strict Pull Ups

B: 20-30 seconds Unbroken deficit Push Ups

‍

Conditioning:

2 mins on 2 mins off x 6

10  Pull ups

10 Hand Release Burpee Over Rower

AMRAP

Calorie Row

‍

Tuesday:

‍

Strength:

Every 2 minutes x 6

8 8 8 6 6 6 Landmine Hack Squat

Every 90 seconds x 10 alternate between:

A: 5/5 Dumbbell Low Box Step ups

B: 8 Seated Dumbbell  press

‍

Conditioning:

‍

For time:

15-10-5  Dumbbell Push Press

30-20-10 Alternating Dumbbell Walking Lunge

‍

Wednesday:

‍

Strength:

Emom 10

1 Snatch Grip Deadlift

1 Hang Snatch Pull

2 Hang Power Snatch

‍

Conditioning:

In an 8 minute window

5 Power Clean

500/400/300m ski

Olivara run

AMRAP

Power Cleans

rest 3 mins x2

‍

Thursday:

‍

Strength:

Every 2 minutes x 6

6 6 4 4 2 2 Close Grip  Barbell Bench Press

Every 90 seconds x 6

8 8 8 6 6 6 Barbell Row

Every 75 seconds x 6 alternating:

A: 10 Dumbbell Skull Crusher

B: 10 Barbell Curl

‍

Conditioning:

For Time

100 DU

4 wall walks

25 TTB

4 wall walks

100 DU

‍

Friday:

‍

Strength:

Every 3 mins x 5

1 Front Squat

into

4 Back Squat

‍

Conditioning:

In a team of 3, two scores:

A: Max Cals Assault bike 20 mins

B: For time YGIG 15 rounds of

8 Deadlift

12 Dumbbell Box Step over

‍

Saturday:

Saturday Session with Coach Eduan

‍

Sunday Sweat:

‍

EMOM - 48

Minute 1: 15 Russian Kettlebell swings 24/16

Minute 2: 20 ABMAT situps

Minute 3: 6 double pushup Burpees

Minute 4: 15 Air Squats

Minute 5: 60 seconds wall sit

Minute 6: Rest

‍

Sunday Strength:

‍

Every 90 seconds x 5

5 3 3 2 2 Barbell Overhead Press

Every 2 minutes x 8

A: 8 Incline Chest Supported Row

B: 8 Dumbbell Floor Press

Every 2 minutes x 5

5 5 3 3 3 Deficit Deadlift

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

Entrance fee

‍

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

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec reovery
x3

3 mins rest
Repeat sequence 3x

Cool Down
Walk back to IF and stretch

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park
Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 1000m repeats which will fluctuate from 3km and 5km pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we are going back to some longer reps. Try and keep a steady pace for the entire rep as opposed to starting off too fast.
2 mins rest should allow the HR to recovery well.
3, 4, or 5 reps.
Main  Set:
3-5 x 800m
2 mins rest

‍

Friday

Time: 5:59am

Location: Common Grounds Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will have some hill repeats. We will easy jog from Common Grounds to the canal bridge

Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.

‍

Saturday

Session: LRC Training Camp

This weekend we will be on our LRC Training Camp in KhorFakkan. Session detials and times will be shared in the WhatsApp group.

‍

Sunday

Session: LRC Training Camp

This weekend we will be on our LRC Training Camp in KhorFakkan. Session detials and times will be shared in the WhatsApp group.

Monday:

‍

Strength:

EMOM 10

A: 3-8 Strict Pull Ups

B: 20-30 seconds Unbroken deficit Push Ups

‍

Conditioning:

2 mins on 2 mins off x 6

10  Pull ups

10 Hand Release Burpee Over Rower

AMRAP

Calorie Row

‍

Tuesday:

‍

Strength:

Every 2 minutes x 6

8 8 8 6 6 6 Landmine Hack Squat

Every 90 seconds x 10 alternate between:

A: 5/5 Dumbbell Low Box Step ups

B: 8 Seated Dumbbell  press

‍

Conditioning:

‍

For time:

15-10-5  Dumbbell Push Press

30-20-10 Alternating Dumbbell Walking Lunge

‍

Wednesday:

‍

Strength:

Emom 10

1 Snatch Grip Deadlift

1 Hang Snatch Pull

2 Hang Power Snatch

‍

Conditioning:

In an 8 minute window

5 Power Clean

500/400/300m ski

Olivara run

AMRAP

Power Cleans

rest 3 mins x2

‍

Thursday:

‍

Strength:

Every 2 minutes x 6

6 6 4 4 2 2 Close Grip  Barbell Bench Press

Every 90 seconds x 6

8 8 8 6 6 6 Barbell Row

Every 75 seconds x 6 alternating:

A: 10 Dumbbell Skull Crusher

B: 10 Barbell Curl

‍

Conditioning:

For Time

100 DU

4 wall walks

25 TTB

4 wall walks

100 DU

‍

Friday:

‍

Strength:

Every 3 mins x 5

1 Front Squat

into

4 Back Squat

‍

Conditioning:

In a team of 3, two scores:

A: Max Cals Assault bike 20 mins

B: For time YGIG 15 rounds of

8 Deadlift

12 Dumbbell Box Step over

‍

Saturday:

Saturday Session with Coach Eduan

‍

Sunday Sweat:

‍

EMOM - 48

Minute 1: 15 Russian Kettlebell swings 24/16

Minute 2: 20 ABMAT situps

Minute 3: 6 double pushup Burpees

Minute 4: 15 Air Squats

Minute 5: 60 seconds wall sit

Minute 6: Rest

‍

Sunday Strength:

‍

Every 90 seconds x 5

5 3 3 2 2 Barbell Overhead Press

Every 2 minutes x 8

A: 8 Incline Chest Supported Row

B: 8 Dumbbell Floor Press

Every 2 minutes x 5

5 5 3 3 3 Deficit Deadlift

GYMNASTICS

This week we’re going upside down with handstand push ups.

We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the boxes to focus on reinforcing movements patterns and strength work. We’ll round out the session with a handstand push up EMOM. 🎉

See you there!

‍

‍

HYBRID FITNESS

This week we are focused on some middle distance intervals with incomplete rest followed by some shorter emoms with a high output.

‍

‍

WEIGHTLIFTING

This week we are  continuing overhead technique work, we will start with power clean into push jerk. Some fast power clean singles. EMOM deadlifts and finishing with some pause front squats.

Monday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec reovery
x3

3 mins rest
Repeat sequence 3x

Cool Down
Walk back to IF and stretch

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park
Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 1000m repeats which will fluctuate from 3km and 5km pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we are going back to some longer reps. Try and keep a steady pace for the entire rep as opposed to starting off too fast.
2 mins rest should allow the HR to recovery well.
3, 4, or 5 reps.
Main  Set:
3-5 x 800m
2 mins rest

‍

Friday

Time: 5:59am

Location: Common Grounds Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will have some hill repeats. We will easy jog from Common Grounds to the canal bridge

Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.

‍

Saturday

Session: LRC Training Camp

This weekend we will be on our LRC Training Camp in KhorFakkan. Session detials and times will be shared in the WhatsApp group.

‍

Sunday

Session: LRC Training Camp

This weekend we will be on our LRC Training Camp in KhorFakkan. Session detials and times will be shared in the WhatsApp group.