Specialty Class #24-45

ENGINE

Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.

‍

MOBILITY

Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.

‍

PURE STRENGTH

We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.

‍

WEIGHTLIFTING

This week, we are focused on the Squat Snatch in weightlifting.  Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls

Monday Ride

Some threshold efforts to kick off the week! 5 X 4minutes today.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB
‍

Track Tuesday

Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Wednesday Ride

Some building intervals into peak power sprints. A fun session this week for power development.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Fartlek style run into reducing tempo efforts. A great tempo run for every runner.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍

Saturday Ride

Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!

ENGINE

Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.

‍

MOBILITY

Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.

‍

PURE STRENGTH

We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.

‍

WEIGHTLIFTING

This week, we are focused on the Squat Snatch in weightlifting.  Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.

Sunday

Time: 6am

Location: Super Sports Race, Mushrif Park

Session: 5km, 10km, HM Race

Coach Steph will be with the LRC Team at the Super Sports race this weekend.

It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!

ENGINE

Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.

‍

MOBILITY

Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.

‍

PURE STRENGTH

We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.

‍

WEIGHTLIFTING

This week, we are focused on the Squat Snatch in weightlifting.  Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls

Monday Ride

Some threshold efforts to kick off the week! 5 X 4minutes today.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB
‍

Track Tuesday

Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

Entrance fee: https://isddubai.com/athletics-venuehire/

‍

Wednesday Ride

Some building intervals into peak power sprints. A fun session this week for power development.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Fartlek style run into reducing tempo efforts. A great tempo run for every runner.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

‍

Saturday Ride

Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍