.svg){kind=icon}
Should Exercise Be Fun?
Work hard, sweat even harder, laugh and smile the hardest!
One of our brand values at Innerfight is FUN. Life is about having fun and creating enjoyment. Human performance skyrockets when fun is involved.
I really believe this, though recently I was asked how is pain and struggle fun?
For me, that is the fun part. Even so, it got me thinking how the word “fun” varies from person to person and how the global exercise community exists along a spectrum ranging from "absolutely no fun" to "all the fun and none of the pain."
Having fun in the gym is different for everyone
Now everyone's idea of fun with regards to exercise is completely different. Some bury themselves in the processes, find absolute pleasure in the grit and the struggle, and feel that fun has no place in a training session.
There are your dedicated crossfitters, marathon runners, or triathletes that find their fun in discomfort and revel in the glory of doing what so many others will not. Fun to them is eagerly tying their laces at 5:58 am before Track Tuesday, clipping into their bike to ride down the same old road, or even going nowhere at all riding in their living room.
Some want all of the fun and none of the pain. They want to move, socialise with friends and enjoy post-exercise coffee.
Then some find fun in six beers and a pizza, those that workout as a means of survival meant to keep them from tipping into obesity and losing all sense of health and well-being.
I am not suggesting that anything is right or wrong with any of these, fun is a relative term, and our differences make the world go around. However, prescribing health & fitness and pushing the world to be a healthier, better place, how much fun is too much? And most importantly, can we see progress and have fun at the same time?
Does having fun when exercising limit progress?
While we must find something that we enjoy, there is a fine balance if we have a specific goal in mind. Those who seek only to enjoy individual workouts often end up doing too much of the stuff that we enjoy and not enough of the things we need to do.
We all know if you want something, you have to work hard for it. I am a huge believer in hard work, consistency, and grit. Just because a workout is fun does not automatically mean it’s not challenging or helping you towards your goals. At InnerFight, we still ensure progressive overload, skill work, aerobic capacity, muscle gain, and fat loss while making it fun for our clients, the results of which speak for themselves.
Yes, exercise should be challenging, but it should be inviting enough to make everyone want to join in, fun enough to make them stay, and hard enough to reward their efforts.
What are the benefits of having fun when working out?
If you think about something in your life that’s fun, chances are you do it often – because you enjoy how it makes you feel.
At this point, we all know that being physically active comes with a lot of different benefits. Once you add having fun into the mix then you become a lot more likely to stick with your exercise program!
Doing the same thing over and over can be a grind, so occasionally mixing things up can add a bit of spice to your regular workout routine and make it easier to keep showing up and putting in the hard work.
3 ways to make exercise fun
#1 Compete against others… but don’t compare yourself to them
Healthy competition is a great motivator. Like I said earlier, everyone is different – so don’t get caught up stressing over someone being better than you. Use that to fuel your fire during the workout Bring a friend along and push each other to your limits!
#2 Make an excellent playlist
Music can be a powerful tool for motivation. Studies have shown that fast-paced music can boost your mood and your energy during a workout!
#3 Play to your strengths… but avoid repetition
Once we find a workout that we love and are good at, it’s tempting (because it’s fun) to keep going back to it. The problem with that is you can quickly get fed up with it! Even something as simple as doing your strongest exercises in a different format – like switching your normal rep scheme for a circuit – can make exercise a lot more fun.
My final thoughts
As a coach, it is my job to continuously encourage my clients to make themselves strong and push past where they were before. I prescribe just the right stimulus to move the proverbial needle. Then it's about throwing some fun into the mix and letting the person be free.
It allows the mind to relax and the body to work underneath the calm. Maybe someone hates going heavy, but they love the feeling they get when they are out of breath, or vice versa. My job is to give them what they need, but it doesn't mean I can't give them a little of what they want.
No matter how seriously you take your exercise or your sport, I encourage you to find a great environment and epic people, such as what we have at InnerFight, to keep you motivated, accountable and enjoying your fitness.
Life is short, and exercise should not be a core. It shouldn't make you miserable to do well for yourself. The pursuit of better health and wellness is essential but shouldn't be one that comes at the cost of your happiness, your well-being, and your emotional state.
I promise that if you nail the hard work and fun balance, you will get epic results and love the process.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
One of our brand values at Innerfight is FUN. Life is about having fun and creating enjoyment. Human performance skyrockets when fun is involved.
I really believe this, though recently I was asked how is pain and struggle fun?
For me, that is the fun part. Even so, it got me thinking how the word “fun” varies from person to person and how the global exercise community exists along a spectrum ranging from "absolutely no fun" to "all the fun and none of the pain."
Having fun in the gym is different for everyone
Now everyone's idea of fun with regards to exercise is completely different. Some bury themselves in the processes, find absolute pleasure in the grit and the struggle, and feel that fun has no place in a training session.
There are your dedicated crossfitters, marathon runners, or triathletes that find their fun in discomfort and revel in the glory of doing what so many others will not. Fun to them is eagerly tying their laces at 5:58 am before Track Tuesday, clipping into their bike to ride down the same old road, or even going nowhere at all riding in their living room.
Some want all of the fun and none of the pain. They want to move, socialise with friends and enjoy post-exercise coffee.
Then some find fun in six beers and a pizza, those that workout as a means of survival meant to keep them from tipping into obesity and losing all sense of health and well-being.
I am not suggesting that anything is right or wrong with any of these, fun is a relative term, and our differences make the world go around. However, prescribing health & fitness and pushing the world to be a healthier, better place, how much fun is too much? And most importantly, can we see progress and have fun at the same time?
Does having fun when exercising limit progress?
While we must find something that we enjoy, there is a fine balance if we have a specific goal in mind. Those who seek only to enjoy individual workouts often end up doing too much of the stuff that we enjoy and not enough of the things we need to do.
We all know if you want something, you have to work hard for it. I am a huge believer in hard work, consistency, and grit. Just because a workout is fun does not automatically mean it’s not challenging or helping you towards your goals. At InnerFight, we still ensure progressive overload, skill work, aerobic capacity, muscle gain, and fat loss while making it fun for our clients, the results of which speak for themselves.
Yes, exercise should be challenging, but it should be inviting enough to make everyone want to join in, fun enough to make them stay, and hard enough to reward their efforts.
What are the benefits of having fun when working out?
If you think about something in your life that’s fun, chances are you do it often – because you enjoy how it makes you feel.
At this point, we all know that being physically active comes with a lot of different benefits. Once you add having fun into the mix then you become a lot more likely to stick with your exercise program!
Doing the same thing over and over can be a grind, so occasionally mixing things up can add a bit of spice to your regular workout routine and make it easier to keep showing up and putting in the hard work.
3 ways to make exercise fun
#1 Compete against others… but don’t compare yourself to them
Healthy competition is a great motivator. Like I said earlier, everyone is different – so don’t get caught up stressing over someone being better than you. Use that to fuel your fire during the workout Bring a friend along and push each other to your limits!
#2 Make an excellent playlist
Music can be a powerful tool for motivation. Studies have shown that fast-paced music can boost your mood and your energy during a workout!
#3 Play to your strengths… but avoid repetition
Once we find a workout that we love and are good at, it’s tempting (because it’s fun) to keep going back to it. The problem with that is you can quickly get fed up with it! Even something as simple as doing your strongest exercises in a different format – like switching your normal rep scheme for a circuit – can make exercise a lot more fun.
My final thoughts
As a coach, it is my job to continuously encourage my clients to make themselves strong and push past where they were before. I prescribe just the right stimulus to move the proverbial needle. Then it's about throwing some fun into the mix and letting the person be free.
It allows the mind to relax and the body to work underneath the calm. Maybe someone hates going heavy, but they love the feeling they get when they are out of breath, or vice versa. My job is to give them what they need, but it doesn't mean I can't give them a little of what they want.
No matter how seriously you take your exercise or your sport, I encourage you to find a great environment and epic people, such as what we have at InnerFight, to keep you motivated, accountable and enjoying your fitness.
Life is short, and exercise should not be a core. It shouldn't make you miserable to do well for yourself. The pursuit of better health and wellness is essential but shouldn't be one that comes at the cost of your happiness, your well-being, and your emotional state.
I promise that if you nail the hard work and fun balance, you will get epic results and love the process.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
One of our brand values at Innerfight is FUN. Life is about having fun and creating enjoyment. Human performance skyrockets when fun is involved.
I really believe this, though recently I was asked how is pain and struggle fun?
For me, that is the fun part. Even so, it got me thinking how the word “fun” varies from person to person and how the global exercise community exists along a spectrum ranging from "absolutely no fun" to "all the fun and none of the pain."
Having fun in the gym is different for everyone
Now everyone's idea of fun with regards to exercise is completely different. Some bury themselves in the processes, find absolute pleasure in the grit and the struggle, and feel that fun has no place in a training session.
There are your dedicated crossfitters, marathon runners, or triathletes that find their fun in discomfort and revel in the glory of doing what so many others will not. Fun to them is eagerly tying their laces at 5:58 am before Track Tuesday, clipping into their bike to ride down the same old road, or even going nowhere at all riding in their living room.
Some want all of the fun and none of the pain. They want to move, socialise with friends and enjoy post-exercise coffee.
Then some find fun in six beers and a pizza, those that workout as a means of survival meant to keep them from tipping into obesity and losing all sense of health and well-being.
I am not suggesting that anything is right or wrong with any of these, fun is a relative term, and our differences make the world go around. However, prescribing health & fitness and pushing the world to be a healthier, better place, how much fun is too much? And most importantly, can we see progress and have fun at the same time?
Does having fun when exercising limit progress?
While we must find something that we enjoy, there is a fine balance if we have a specific goal in mind. Those who seek only to enjoy individual workouts often end up doing too much of the stuff that we enjoy and not enough of the things we need to do.
We all know if you want something, you have to work hard for it. I am a huge believer in hard work, consistency, and grit. Just because a workout is fun does not automatically mean it’s not challenging or helping you towards your goals. At InnerFight, we still ensure progressive overload, skill work, aerobic capacity, muscle gain, and fat loss while making it fun for our clients, the results of which speak for themselves.
Yes, exercise should be challenging, but it should be inviting enough to make everyone want to join in, fun enough to make them stay, and hard enough to reward their efforts.
What are the benefits of having fun when working out?
If you think about something in your life that’s fun, chances are you do it often – because you enjoy how it makes you feel.
At this point, we all know that being physically active comes with a lot of different benefits. Once you add having fun into the mix then you become a lot more likely to stick with your exercise program!
Doing the same thing over and over can be a grind, so occasionally mixing things up can add a bit of spice to your regular workout routine and make it easier to keep showing up and putting in the hard work.
3 ways to make exercise fun
#1 Compete against others… but don’t compare yourself to them
Healthy competition is a great motivator. Like I said earlier, everyone is different – so don’t get caught up stressing over someone being better than you. Use that to fuel your fire during the workout Bring a friend along and push each other to your limits!
#2 Make an excellent playlist
Music can be a powerful tool for motivation. Studies have shown that fast-paced music can boost your mood and your energy during a workout!
#3 Play to your strengths… but avoid repetition
Once we find a workout that we love and are good at, it’s tempting (because it’s fun) to keep going back to it. The problem with that is you can quickly get fed up with it! Even something as simple as doing your strongest exercises in a different format – like switching your normal rep scheme for a circuit – can make exercise a lot more fun.
My final thoughts
As a coach, it is my job to continuously encourage my clients to make themselves strong and push past where they were before. I prescribe just the right stimulus to move the proverbial needle. Then it's about throwing some fun into the mix and letting the person be free.
It allows the mind to relax and the body to work underneath the calm. Maybe someone hates going heavy, but they love the feeling they get when they are out of breath, or vice versa. My job is to give them what they need, but it doesn't mean I can't give them a little of what they want.
No matter how seriously you take your exercise or your sport, I encourage you to find a great environment and epic people, such as what we have at InnerFight, to keep you motivated, accountable and enjoying your fitness.
Life is short, and exercise should not be a core. It shouldn't make you miserable to do well for yourself. The pursuit of better health and wellness is essential but shouldn't be one that comes at the cost of your happiness, your well-being, and your emotional state.
I promise that if you nail the hard work and fun balance, you will get epic results and love the process.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
One of our brand values at Innerfight is FUN. Life is about having fun and creating enjoyment. Human performance skyrockets when fun is involved.
I really believe this, though recently I was asked how is pain and struggle fun?
For me, that is the fun part. Even so, it got me thinking how the word “fun” varies from person to person and how the global exercise community exists along a spectrum ranging from "absolutely no fun" to "all the fun and none of the pain."
Having fun in the gym is different for everyone
Now everyone's idea of fun with regards to exercise is completely different. Some bury themselves in the processes, find absolute pleasure in the grit and the struggle, and feel that fun has no place in a training session.
There are your dedicated crossfitters, marathon runners, or triathletes that find their fun in discomfort and revel in the glory of doing what so many others will not. Fun to them is eagerly tying their laces at 5:58 am before Track Tuesday, clipping into their bike to ride down the same old road, or even going nowhere at all riding in their living room.
Some want all of the fun and none of the pain. They want to move, socialise with friends and enjoy post-exercise coffee.
Then some find fun in six beers and a pizza, those that workout as a means of survival meant to keep them from tipping into obesity and losing all sense of health and well-being.
I am not suggesting that anything is right or wrong with any of these, fun is a relative term, and our differences make the world go around. However, prescribing health & fitness and pushing the world to be a healthier, better place, how much fun is too much? And most importantly, can we see progress and have fun at the same time?
Does having fun when exercising limit progress?
While we must find something that we enjoy, there is a fine balance if we have a specific goal in mind. Those who seek only to enjoy individual workouts often end up doing too much of the stuff that we enjoy and not enough of the things we need to do.
We all know if you want something, you have to work hard for it. I am a huge believer in hard work, consistency, and grit. Just because a workout is fun does not automatically mean it’s not challenging or helping you towards your goals. At InnerFight, we still ensure progressive overload, skill work, aerobic capacity, muscle gain, and fat loss while making it fun for our clients, the results of which speak for themselves.
Yes, exercise should be challenging, but it should be inviting enough to make everyone want to join in, fun enough to make them stay, and hard enough to reward their efforts.
What are the benefits of having fun when working out?
If you think about something in your life that’s fun, chances are you do it often – because you enjoy how it makes you feel.
At this point, we all know that being physically active comes with a lot of different benefits. Once you add having fun into the mix then you become a lot more likely to stick with your exercise program!
Doing the same thing over and over can be a grind, so occasionally mixing things up can add a bit of spice to your regular workout routine and make it easier to keep showing up and putting in the hard work.
3 ways to make exercise fun
#1 Compete against others… but don’t compare yourself to them
Healthy competition is a great motivator. Like I said earlier, everyone is different – so don’t get caught up stressing over someone being better than you. Use that to fuel your fire during the workout Bring a friend along and push each other to your limits!
#2 Make an excellent playlist
Music can be a powerful tool for motivation. Studies have shown that fast-paced music can boost your mood and your energy during a workout!
#3 Play to your strengths… but avoid repetition
Once we find a workout that we love and are good at, it’s tempting (because it’s fun) to keep going back to it. The problem with that is you can quickly get fed up with it! Even something as simple as doing your strongest exercises in a different format – like switching your normal rep scheme for a circuit – can make exercise a lot more fun.
My final thoughts
As a coach, it is my job to continuously encourage my clients to make themselves strong and push past where they were before. I prescribe just the right stimulus to move the proverbial needle. Then it's about throwing some fun into the mix and letting the person be free.
It allows the mind to relax and the body to work underneath the calm. Maybe someone hates going heavy, but they love the feeling they get when they are out of breath, or vice versa. My job is to give them what they need, but it doesn't mean I can't give them a little of what they want.
No matter how seriously you take your exercise or your sport, I encourage you to find a great environment and epic people, such as what we have at InnerFight, to keep you motivated, accountable and enjoying your fitness.
Life is short, and exercise should not be a core. It shouldn't make you miserable to do well for yourself. The pursuit of better health and wellness is essential but shouldn't be one that comes at the cost of your happiness, your well-being, and your emotional state.
I promise that if you nail the hard work and fun balance, you will get epic results and love the process.
One of our brand values at Innerfight is FUN. Life is about having fun and creating enjoyment. Human performance skyrockets when fun is involved.
I really believe this, though recently I was asked how is pain and struggle fun?
For me, that is the fun part. Even so, it got me thinking how the word “fun” varies from person to person and how the global exercise community exists along a spectrum ranging from "absolutely no fun" to "all the fun and none of the pain."
Having fun in the gym is different for everyone
Now everyone's idea of fun with regards to exercise is completely different. Some bury themselves in the processes, find absolute pleasure in the grit and the struggle, and feel that fun has no place in a training session.
There are your dedicated crossfitters, marathon runners, or triathletes that find their fun in discomfort and revel in the glory of doing what so many others will not. Fun to them is eagerly tying their laces at 5:58 am before Track Tuesday, clipping into their bike to ride down the same old road, or even going nowhere at all riding in their living room.
Some want all of the fun and none of the pain. They want to move, socialise with friends and enjoy post-exercise coffee.
Then some find fun in six beers and a pizza, those that workout as a means of survival meant to keep them from tipping into obesity and losing all sense of health and well-being.
I am not suggesting that anything is right or wrong with any of these, fun is a relative term, and our differences make the world go around. However, prescribing health & fitness and pushing the world to be a healthier, better place, how much fun is too much? And most importantly, can we see progress and have fun at the same time?
Does having fun when exercising limit progress?
While we must find something that we enjoy, there is a fine balance if we have a specific goal in mind. Those who seek only to enjoy individual workouts often end up doing too much of the stuff that we enjoy and not enough of the things we need to do.
We all know if you want something, you have to work hard for it. I am a huge believer in hard work, consistency, and grit. Just because a workout is fun does not automatically mean it’s not challenging or helping you towards your goals. At InnerFight, we still ensure progressive overload, skill work, aerobic capacity, muscle gain, and fat loss while making it fun for our clients, the results of which speak for themselves.
Yes, exercise should be challenging, but it should be inviting enough to make everyone want to join in, fun enough to make them stay, and hard enough to reward their efforts.
What are the benefits of having fun when working out?
If you think about something in your life that’s fun, chances are you do it often – because you enjoy how it makes you feel.
At this point, we all know that being physically active comes with a lot of different benefits. Once you add having fun into the mix then you become a lot more likely to stick with your exercise program!
Doing the same thing over and over can be a grind, so occasionally mixing things up can add a bit of spice to your regular workout routine and make it easier to keep showing up and putting in the hard work.
3 ways to make exercise fun
#1 Compete against others… but don’t compare yourself to them
Healthy competition is a great motivator. Like I said earlier, everyone is different – so don’t get caught up stressing over someone being better than you. Use that to fuel your fire during the workout Bring a friend along and push each other to your limits!
#2 Make an excellent playlist
Music can be a powerful tool for motivation. Studies have shown that fast-paced music can boost your mood and your energy during a workout!
#3 Play to your strengths… but avoid repetition
Once we find a workout that we love and are good at, it’s tempting (because it’s fun) to keep going back to it. The problem with that is you can quickly get fed up with it! Even something as simple as doing your strongest exercises in a different format – like switching your normal rep scheme for a circuit – can make exercise a lot more fun.
My final thoughts
As a coach, it is my job to continuously encourage my clients to make themselves strong and push past where they were before. I prescribe just the right stimulus to move the proverbial needle. Then it's about throwing some fun into the mix and letting the person be free.
It allows the mind to relax and the body to work underneath the calm. Maybe someone hates going heavy, but they love the feeling they get when they are out of breath, or vice versa. My job is to give them what they need, but it doesn't mean I can't give them a little of what they want.
No matter how seriously you take your exercise or your sport, I encourage you to find a great environment and epic people, such as what we have at InnerFight, to keep you motivated, accountable and enjoying your fitness.
Life is short, and exercise should not be a core. It shouldn't make you miserable to do well for yourself. The pursuit of better health and wellness is essential but shouldn't be one that comes at the cost of your happiness, your well-being, and your emotional state.
I promise that if you nail the hard work and fun balance, you will get epic results and love the process.
One-Hour Workout: Revving Your Swim Engine
.png)
.jpg)
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
