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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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
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
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
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:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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
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
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
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:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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
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
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
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:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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
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
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
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:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
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Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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