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Specialty Class #24-50
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Monday:
Strength:
Sumo Deadlift
Conditioning:
Until you complete 75 dual dumbbell hang power Snatch
Every 4 mins, Complete
500/400m row
15 dual DB front squat
(2 x 35/20 )
AMRAP dual DB hang
power snatch
Tuesday:
Strength:
Push Press + Bent Over Row
Conditioning:
21-15-9
Push Jerk 60/40
TTB
rest 2 mins
15-12-9
Push Press
TTB
rest 2 mins
12-9-6
STOH
TTB
Wednesday:
Strength:
Back Squat + Wall Sits
Conditioning:
4 rounds for time of
Park Run
3 rounds
3 power clean
3 front squat
3 Squat clean (70/50)
Thursday:
Strength:
A) Strict Pull Ups
B) Strict HSPU
C) Piked Leg Raises
Conditioning:
4 Rounds:
2 min AMRAP
9 pull-ups
9 Hand Stand Push Ups
rest 1 min
2 min amrap
30 Double Unders
2 rope climb
rest 1 min
Friday:
12 Days of Christmas workout 3!
ENGINE
A return to Mikkos Triangle this week… but with a small twist.
GYMNASTICS
This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.
MOBILITY
Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.
PURE STRENGTH
On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories. We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.
WEIGHTLIFTING
This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.
.avif)
Track Tuesday
1.2km repeats, over and under critical pace. Building up those threshold engines!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X10min @ 5RPE,8mins @ 7RPE4min @ 8RPE,2mins @ 9RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Run Form Session
This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.
Saturday
Time: 6am
Location: Abu Dhabi
Session: AD Marathon, Half, and 10km
Warm up location and time will be shared in the WA group. No Weakness.
Monday:
Strength:
Sumo Deadlift
Conditioning:
Until you complete 75 dual dumbbell hang power Snatch
Every 4 mins, Complete
500/400m row
15 dual DB front squat
(2 x 35/20 )
AMRAP dual DB hang
power snatch
Tuesday:
Strength:
Push Press + Bent Over Row
Conditioning:
21-15-9
Push Jerk 60/40
TTB
rest 2 mins
15-12-9
Push Press
TTB
rest 2 mins
12-9-6
STOH
TTB
Wednesday:
Strength:
Back Squat + Wall Sits
Conditioning:
4 rounds for time of
Park Run
3 rounds
3 power clean
3 front squat
3 Squat clean (70/50)
Thursday:
Strength:
A) Strict Pull Ups
B) Strict HSPU
C) Piked Leg Raises
Conditioning:
4 Rounds:
2 min AMRAP
9 pull-ups
9 Hand Stand Push Ups
rest 1 min
2 min amrap
30 Double Unders
2 rope climb
rest 1 min
Friday:
12 Days of Christmas workout 3!
ENGINE
A return to Mikkos Triangle this week… but with a small twist.
GYMNASTICS
This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.
MOBILITY
Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.
PURE STRENGTH
On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories. We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.
WEIGHTLIFTING
This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.
Track Tuesday
1.2km repeats, over and under critical pace. Building up those threshold engines!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X10min @ 5RPE,8mins @ 7RPE4min @ 8RPE,2mins @ 9RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Run Form Session
This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.
Saturday
Time: 6am
Location: Abu Dhabi
Session: AD Marathon, Half, and 10km
Warm up location and time will be shared in the WA group. No Weakness.
Monday:
Strength:
Sumo Deadlift
Conditioning:
Until you complete 75 dual dumbbell hang power Snatch
Every 4 mins, Complete
500/400m row
15 dual DB front squat
(2 x 35/20 )
AMRAP dual DB hang
power snatch
Tuesday:
Strength:
Push Press + Bent Over Row
Conditioning:
21-15-9
Push Jerk 60/40
TTB
rest 2 mins
15-12-9
Push Press
TTB
rest 2 mins
12-9-6
STOH
TTB
Wednesday:
Strength:
Back Squat + Wall Sits
Conditioning:
4 rounds for time of
Park Run
3 rounds
3 power clean
3 front squat
3 Squat clean (70/50)
Thursday:
Strength:
A) Strict Pull Ups
B) Strict HSPU
C) Piked Leg Raises
Conditioning:
4 Rounds:
2 min AMRAP
9 pull-ups
9 Hand Stand Push Ups
rest 1 min
2 min amrap
30 Double Unders
2 rope climb
rest 1 min
Friday:
12 Days of Christmas workout 3!
ENGINE
A return to Mikkos Triangle this week… but with a small twist.
GYMNASTICS
This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.
MOBILITY
Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.
PURE STRENGTH
On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories. We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.
WEIGHTLIFTING
This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.
Track Tuesday
1.2km repeats, over and under critical pace. Building up those threshold engines!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X10min @ 5RPE,8mins @ 7RPE4min @ 8RPE,2mins @ 9RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Run Form Session
This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.
Saturday
Time: 6am
Location: Abu Dhabi
Session: AD Marathon, Half, and 10km
Warm up location and time will be shared in the WA group. No Weakness.
Monday:
Strength:
Sumo Deadlift
Conditioning:
Until you complete 75 dual dumbbell hang power Snatch
Every 4 mins, Complete
500/400m row
15 dual DB front squat
(2 x 35/20 )
AMRAP dual DB hang
power snatch
Tuesday:
Strength:
Push Press + Bent Over Row
Conditioning:
21-15-9
Push Jerk 60/40
TTB
rest 2 mins
15-12-9
Push Press
TTB
rest 2 mins
12-9-6
STOH
TTB
Wednesday:
Strength:
Back Squat + Wall Sits
Conditioning:
4 rounds for time of
Park Run
3 rounds
3 power clean
3 front squat
3 Squat clean (70/50)
Thursday:
Strength:
A) Strict Pull Ups
B) Strict HSPU
C) Piked Leg Raises
Conditioning:
4 Rounds:
2 min AMRAP
9 pull-ups
9 Hand Stand Push Ups
rest 1 min
2 min amrap
30 Double Unders
2 rope climb
rest 1 min
Friday:
12 Days of Christmas workout 3!
ENGINE
A return to Mikkos Triangle this week… but with a small twist.
GYMNASTICS
This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.
MOBILITY
Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.
PURE STRENGTH
On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories. We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.
WEIGHTLIFTING
This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.
Track Tuesday
1.2km repeats, over and under critical pace. Building up those threshold engines!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Triathlon Session
Brick sets! Bike to run.
Today is a 70min interval ride into a 20min run on some off road terrain to help build up run specific strength.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Warm up: 10minutes easy as a group
Main set:
2X10min @ 5RPE,8mins @ 7RPE4min @ 8RPE,2mins @ 9RPE
Cool down: 5mins cool down, easy jog into walk
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Run Form Session
This week we are returning to our Run Form work. Steph will guide you through some drills and cues to help you with your running technique.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Progressing on from last week, we are running 1200m repeats here at your 3km and 5km pace. This is your chance to run fast with the wider IFE Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will be running hard 100m efforts through the park at InnerFight. Recovery is 300m easy around the block.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
We have another super set for you this week, where you are building on RPE throughout the run. Starting with 10 mins and reducing down to 2 mins as the RPE ramps up.
Saturday
Time: 6am
Location: Abu Dhabi
Session: AD Marathon, Half, and 10km
Warm up location and time will be shared in the WA group. No Weakness.
ENGINE
A return to Mikkos Triangle this week… but with a small twist.
GYMNASTICS
This week, we will focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Half HYROX, partner HYROX or a full HYROX, depending on your goals and upcoming races. We will change the length of the stations and the distance of the runs so that we all finish together.
MOBILITY
Switching the focus back to hip & ankle mobility, I will be testing this week to see if you are symmetrical or have an adequate range of motion & if you do not, we will go through drills you can do to improve that area.
PURE STRENGTH
On Monday in Pure Strength, we look to progress the loading on our bench press cluster sets before hitting some heavy seated shoulder presses and arm accessories. We are loading up our Romanian deadlift on Wednesday before hitting some spicy forward and reverse lunges as part of our accessory work.
WEIGHTLIFTING
This week in weightlifting, we are hitting a heavy hang power, power, and squat snatch complex and finishing up with a snatch EMOM.
