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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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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