Specialty Class #25-11

ENGINE

Mikkos Triangle testing week.

‍

GYMNASTICS

This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.

‍

HYROX

This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.

‍

MOBILITY

The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.

‍

PURE STRENGTH

In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.

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 rf@innerfight.com

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

Entrance fee

‍

‍Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

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

Start Location: Common Grounds

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.

‍

Friday

Time: 5:29am & 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.

We are starting the week with some hinge-focused work.  Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!

‍

Monday:

Strength:

A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean

B) Every 2mins x 5 - Frong Stance Deadlift

Conditioning:

For time

12-10-8-6-4-2 Deadlift

24-20-16-12-8-4 Lateral Jumps Over The Bar

‍

Tuesday:

You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics

focused workout with wall walks and chest to bars are broken up with some assault bike efforts.

‍

Strength:

A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows

B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls

‍

Conditioning:

AMRAP 16

18/15 cal Assault bike

8 c2b

3 wall walks

‍

Wednesday:

Strongman Day, where we have a sandbag squat and

There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.

‍

Strength:

A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges

B) Every 90secs x 5 - 10 Weighted Hip Extensions

‍

Conditioning:

In Pairs in a 15-minute window

2 rounds

40/30 cal ski

40 TTB

50 wall balls

Max distance ski in the remaining time

‍

Thursday:

On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.

‍

Strength:

A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%

‍

Conditioning:

2 Rounds:

5 min amrap

Pool Run

5 Man makers

rest 2 mins

5 min amrap

2 Laps car park run

20 Double DB hang snatch

rest 2 mins

‍

Friday:

Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.

ENGINE

Mikkos Triangle testing week.

‍

GYMNASTICS

This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.

‍

HYROX

This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.

‍

MOBILITY

The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.

‍

PURE STRENGTH

In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.

‍

Friday

Time: 5:29am & 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.

We are starting the week with some hinge-focused work.  Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!

‍

Monday:

Strength:

A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean

B) Every 2mins x 5 - Frong Stance Deadlift

Conditioning:

For time

12-10-8-6-4-2 Deadlift

24-20-16-12-8-4 Lateral Jumps Over The Bar

‍

Tuesday:

You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics

focused workout with wall walks and chest to bars are broken up with some assault bike efforts.

‍

Strength:

A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows

B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls

‍

Conditioning:

AMRAP 16

18/15 cal Assault bike

8 c2b

3 wall walks

‍

Wednesday:

Strongman Day, where we have a sandbag squat and

There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.

‍

Strength:

A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges

B) Every 90secs x 5 - 10 Weighted Hip Extensions

‍

Conditioning:

In Pairs in a 15-minute window

2 rounds

40/30 cal ski

40 TTB

50 wall balls

Max distance ski in the remaining time

‍

Thursday:

On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.

‍

Strength:

A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%

‍

Conditioning:

2 Rounds:

5 min amrap

Pool Run

5 Man makers

rest 2 mins

5 min amrap

2 Laps car park run

20 Double DB hang snatch

rest 2 mins

‍

Friday:

Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.

ENGINE

Mikkos Triangle testing week.

‍

GYMNASTICS

This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.

‍

HYROX

This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.

‍

MOBILITY

The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.

‍

PURE STRENGTH

In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.

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 rf@innerfight.com

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

Entrance fee

‍

‍Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

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

Start Location: Common Grounds