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Let’s talk about Class Programming
Get Stronger
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back 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
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
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
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back 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
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
One-Hour Workout: Revving Your Swim Engine
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