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Specialty Class #25-39
Monday:
Strength:
EMOM x 10
A: 1-3 strict pull-ups
B: 30sec Dual DB OH Hold
Conditioning:
2:30 min window
60 Sec Ski - Time based on your 2km Test
16 Alt Renegade Rows
AMRAP - Burpees
Rest 2:30
x 6 Rounds
Tuesday:
Strength:
A) 2 mins establish max UB - Toes to Ring
B) EMOM x 8 - 33% max set TTR/SLR
C) Every 3 mins x 5
6/6 Barbell front rack reverse lunge + 20 sec Copenhagen Plank E/S
Conditioning:
For Time
30 Wall balls
4 Widths Dual KB Front Rack Walking Lunges
30/20 Cal Ass Bike
8 Min TC
Wednesday:
Strength:
Every 2 min x 5
8/8 Single leg Staggered Stance Good Morning @Tempo 31X1
Conditioning:
3-minute AMRAP:
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 minute
x 5
Thursday:
Strength:
A) Every 2 mins x 4 - 3 Snatch Grip BTN Push Press
B) Every 90 sec x 10
1: 5/5/3/3/3 - TnG Push Press
2: 6/6 - 3 Point DB row
C) Density set:
In a 4-minute window, accumulate as many sets as possible of a 5-second chin over bar hold.
Conditioning:
For Time:
Half Park Run
500/400m row
Park Run
500/400m row
Half Park Run
Friday:
Strength:
Every 3:00 mins x 5 - Cluster Set 2.2.2 Low Box Back Squat
Conditioning:
25 min window In Pairs complete :
4 rounds
750m Ski (shared)
15 Sandbag squats
3 Rope Climbs
AMRAP in the remaining time: Cals, Ski Erg
Saturday Sessions with Coach Sarah!
Sunday Sweat
20min AMRAP
1.2/ 1k Ass bike
20 Box Jump Over
600/500m row
rest 5 mins
20min AMRAP
20 Wall Balls
2 Car Park Laps Carry
20 Slam Balls
Sunday Strength
A) Every 2 mins x 6 - 6/6/4/4/2/2 Strict Press Building
B) Every 2 mins x 6 - 5 Narrow Stance RDL @ 40x1
C) Every 90 sec x 9
1: 30 sec Russian KB Swing
2: 10 Dumbbell Bench Press @ 30x1
3: 10 Hammer Curls @30x1
GYMNASTICS
Following Monday’s mainline, which includes a chin-up EMOM, we’ll shift gears to build powerful shapes for dynamic movement. During Tuesday’s gymnastics class, we’ll drill arch and hollow holds on the floor and bar, develop rhythm through beat-throughs and beat swings, and progress toward efficient kipping pull-ups. This will be tied together with accessory work to strengthen the details and support long-term skill development.
HYBRID FITNESS
This week’s hybrid session, we are working on some muscular endurance with a tough EMOM followed by some longer conditioning efforts combining run, row, ski, and sled pushes.
MOBILITY
This focused mobility class is designed to enhance your overhead movement capacity — essential for athletes, lifters, and anyone seeking to move with greater freedom and control through the shoulders, upper back, and core.
You'll work through targeted mobility drills, active range-of-motion work, and stability-focused exercises to:
Increase shoulder flexion and thoracic spine extension
Improve scapular control and overhead mechanics
Build stability through the core and shoulder girdle
Enhance performance in overhead lifts, handstands, gymnastics, and everyday movement
Whether you're rehabbing from restricted overhead range or looking to bulletproof your pressing and hanging patterns, this class offers a smart, progressive approach to unlocking overhead movement.
WEIGHTLIFTING
This week is the final of the butterfly effect competition complex of - clean + front squat. Some volume cleans, clean deadlifts and finishing with some tempo front squats.
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 400m, 1km and 3km efforts at your best pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we have intervals in the park behind InnerFight. You will be running 1km repeats with 2 mins rest after each interval.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be running the below.
Main set:
6mins hard effort
30mins aerobic
6mins hard effort
Followed by coffees at Common Grounds from 7am.
Saturday
Time: 5:29am
Location: Zads, Al Qudra
Session: Group Long Run
Our weekly steady long run.
Some route options:
7.7km
Monday:
Strength:
EMOM x 10
A: 1-3 strict pull-ups
B: 30sec Dual DB OH Hold
Conditioning:
2:30 min window
60 Sec Ski - Time based on your 2km Test
16 Alt Renegade Rows
AMRAP - Burpees
Rest 2:30
x 6 Rounds
Tuesday:
Strength:
A) 2 mins establish max UB - Toes to Ring
B) EMOM x 8 - 33% max set TTR/SLR
C) Every 3 mins x 5
6/6 Barbell front rack reverse lunge + 20 sec Copenhagen Plank E/S
Conditioning:
For Time
30 Wall balls
4 Widths Dual KB Front Rack Walking Lunges
30/20 Cal Ass Bike
8 Min TC
Wednesday:
Strength:
Every 2 min x 5
8/8 Single leg Staggered Stance Good Morning @Tempo 31X1
Conditioning:
3-minute AMRAP:
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 minute
x 5
Thursday:
Strength:
A) Every 2 mins x 4 - 3 Snatch Grip BTN Push Press
B) Every 90 sec x 10
1: 5/5/3/3/3 - TnG Push Press
2: 6/6 - 3 Point DB row
C) Density set:
In a 4-minute window, accumulate as many sets as possible of a 5-second chin over bar hold.
Conditioning:
For Time:
Half Park Run
500/400m row
Park Run
500/400m row
Half Park Run
Friday:
Strength:
Every 3:00 mins x 5 - Cluster Set 2.2.2 Low Box Back Squat
Conditioning:
25 min window In Pairs complete :
4 rounds
750m Ski (shared)
15 Sandbag squats
3 Rope Climbs
AMRAP in the remaining time: Cals, Ski Erg
Saturday Sessions with Coach Sarah!
Sunday Sweat
20min AMRAP
1.2/ 1k Ass bike
20 Box Jump Over
600/500m row
rest 5 mins
20min AMRAP
20 Wall Balls
2 Car Park Laps Carry
20 Slam Balls
Sunday Strength
A) Every 2 mins x 6 - 6/6/4/4/2/2 Strict Press Building
B) Every 2 mins x 6 - 5 Narrow Stance RDL @ 40x1
C) Every 90 sec x 9
1: 30 sec Russian KB Swing
2: 10 Dumbbell Bench Press @ 30x1
3: 10 Hammer Curls @30x1
GYMNASTICS
Following Monday’s mainline, which includes a chin-up EMOM, we’ll shift gears to build powerful shapes for dynamic movement. During Tuesday’s gymnastics class, we’ll drill arch and hollow holds on the floor and bar, develop rhythm through beat-throughs and beat swings, and progress toward efficient kipping pull-ups. This will be tied together with accessory work to strengthen the details and support long-term skill development.
HYBRID FITNESS
This week’s hybrid session, we are working on some muscular endurance with a tough EMOM followed by some longer conditioning efforts combining run, row, ski, and sled pushes.
MOBILITY
This focused mobility class is designed to enhance your overhead movement capacity — essential for athletes, lifters, and anyone seeking to move with greater freedom and control through the shoulders, upper back, and core.
You'll work through targeted mobility drills, active range-of-motion work, and stability-focused exercises to:
Increase shoulder flexion and thoracic spine extension
Improve scapular control and overhead mechanics
Build stability through the core and shoulder girdle
Enhance performance in overhead lifts, handstands, gymnastics, and everyday movement
Whether you're rehabbing from restricted overhead range or looking to bulletproof your pressing and hanging patterns, this class offers a smart, progressive approach to unlocking overhead movement.
WEIGHTLIFTING
This week is the final of the butterfly effect competition complex of - clean + front squat. Some volume cleans, clean deadlifts and finishing with some tempo front squats.
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 400m, 1km and 3km efforts at your best pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we have intervals in the park behind InnerFight. You will be running 1km repeats with 2 mins rest after each interval.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be running the below.
Main set:
6mins hard effort
30mins aerobic
6mins hard effort
Followed by coffees at Common Grounds from 7am.
Saturday
Time: 5:29am
Location: Zads, Al Qudra
Session: Group Long Run
Our weekly steady long run.
Some route options:
7.7km
Monday:
Strength:
EMOM x 10
A: 1-3 strict pull-ups
B: 30sec Dual DB OH Hold
Conditioning:
2:30 min window
60 Sec Ski - Time based on your 2km Test
16 Alt Renegade Rows
AMRAP - Burpees
Rest 2:30
x 6 Rounds
Tuesday:
Strength:
A) 2 mins establish max UB - Toes to Ring
B) EMOM x 8 - 33% max set TTR/SLR
C) Every 3 mins x 5
6/6 Barbell front rack reverse lunge + 20 sec Copenhagen Plank E/S
Conditioning:
For Time
30 Wall balls
4 Widths Dual KB Front Rack Walking Lunges
30/20 Cal Ass Bike
8 Min TC
Wednesday:
Strength:
Every 2 min x 5
8/8 Single leg Staggered Stance Good Morning @Tempo 31X1
Conditioning:
3-minute AMRAP:
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 minute
x 5
Thursday:
Strength:
A) Every 2 mins x 4 - 3 Snatch Grip BTN Push Press
B) Every 90 sec x 10
1: 5/5/3/3/3 - TnG Push Press
2: 6/6 - 3 Point DB row
C) Density set:
In a 4-minute window, accumulate as many sets as possible of a 5-second chin over bar hold.
Conditioning:
For Time:
Half Park Run
500/400m row
Park Run
500/400m row
Half Park Run
Friday:
Strength:
Every 3:00 mins x 5 - Cluster Set 2.2.2 Low Box Back Squat
Conditioning:
25 min window In Pairs complete :
4 rounds
750m Ski (shared)
15 Sandbag squats
3 Rope Climbs
AMRAP in the remaining time: Cals, Ski Erg
Saturday Sessions with Coach Sarah!
Sunday Sweat
20min AMRAP
1.2/ 1k Ass bike
20 Box Jump Over
600/500m row
rest 5 mins
20min AMRAP
20 Wall Balls
2 Car Park Laps Carry
20 Slam Balls
Sunday Strength
A) Every 2 mins x 6 - 6/6/4/4/2/2 Strict Press Building
B) Every 2 mins x 6 - 5 Narrow Stance RDL @ 40x1
C) Every 90 sec x 9
1: 30 sec Russian KB Swing
2: 10 Dumbbell Bench Press @ 30x1
3: 10 Hammer Curls @30x1
GYMNASTICS
Following Monday’s mainline, which includes a chin-up EMOM, we’ll shift gears to build powerful shapes for dynamic movement. During Tuesday’s gymnastics class, we’ll drill arch and hollow holds on the floor and bar, develop rhythm through beat-throughs and beat swings, and progress toward efficient kipping pull-ups. This will be tied together with accessory work to strengthen the details and support long-term skill development.
HYBRID FITNESS
This week’s hybrid session, we are working on some muscular endurance with a tough EMOM followed by some longer conditioning efforts combining run, row, ski, and sled pushes.
MOBILITY
This focused mobility class is designed to enhance your overhead movement capacity — essential for athletes, lifters, and anyone seeking to move with greater freedom and control through the shoulders, upper back, and core.
You'll work through targeted mobility drills, active range-of-motion work, and stability-focused exercises to:
Increase shoulder flexion and thoracic spine extension
Improve scapular control and overhead mechanics
Build stability through the core and shoulder girdle
Enhance performance in overhead lifts, handstands, gymnastics, and everyday movement
Whether you're rehabbing from restricted overhead range or looking to bulletproof your pressing and hanging patterns, this class offers a smart, progressive approach to unlocking overhead movement.
WEIGHTLIFTING
This week is the final of the butterfly effect competition complex of - clean + front squat. Some volume cleans, clean deadlifts and finishing with some tempo front squats.
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 400m, 1km and 3km efforts at your best pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we have intervals in the park behind InnerFight. You will be running 1km repeats with 2 mins rest after each interval.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be running the below.
Main set:
6mins hard effort
30mins aerobic
6mins hard effort
Followed by coffees at Common Grounds from 7am.
Saturday
Time: 5:29am
Location: Zads, Al Qudra
Session: Group Long Run
Our weekly steady long run.
Some route options:
7.7km
Monday:
Strength:
EMOM x 10
A: 1-3 strict pull-ups
B: 30sec Dual DB OH Hold
Conditioning:
2:30 min window
60 Sec Ski - Time based on your 2km Test
16 Alt Renegade Rows
AMRAP - Burpees
Rest 2:30
x 6 Rounds
Tuesday:
Strength:
A) 2 mins establish max UB - Toes to Ring
B) EMOM x 8 - 33% max set TTR/SLR
C) Every 3 mins x 5
6/6 Barbell front rack reverse lunge + 20 sec Copenhagen Plank E/S
Conditioning:
For Time
30 Wall balls
4 Widths Dual KB Front Rack Walking Lunges
30/20 Cal Ass Bike
8 Min TC
Wednesday:
Strength:
Every 2 min x 5
8/8 Single leg Staggered Stance Good Morning @Tempo 31X1
Conditioning:
3-minute AMRAP:
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 minute
x 5
Thursday:
Strength:
A) Every 2 mins x 4 - 3 Snatch Grip BTN Push Press
B) Every 90 sec x 10
1: 5/5/3/3/3 - TnG Push Press
2: 6/6 - 3 Point DB row
C) Density set:
In a 4-minute window, accumulate as many sets as possible of a 5-second chin over bar hold.
Conditioning:
For Time:
Half Park Run
500/400m row
Park Run
500/400m row
Half Park Run
Friday:
Strength:
Every 3:00 mins x 5 - Cluster Set 2.2.2 Low Box Back Squat
Conditioning:
25 min window In Pairs complete :
4 rounds
750m Ski (shared)
15 Sandbag squats
3 Rope Climbs
AMRAP in the remaining time: Cals, Ski Erg
Saturday Sessions with Coach Sarah!
Sunday Sweat
20min AMRAP
1.2/ 1k Ass bike
20 Box Jump Over
600/500m row
rest 5 mins
20min AMRAP
20 Wall Balls
2 Car Park Laps Carry
20 Slam Balls
Sunday Strength
A) Every 2 mins x 6 - 6/6/4/4/2/2 Strict Press Building
B) Every 2 mins x 6 - 5 Narrow Stance RDL @ 40x1
C) Every 90 sec x 9
1: 30 sec Russian KB Swing
2: 10 Dumbbell Bench Press @ 30x1
3: 10 Hammer Curls @30x1
GYMNASTICS
Following Monday’s mainline, which includes a chin-up EMOM, we’ll shift gears to build powerful shapes for dynamic movement. During Tuesday’s gymnastics class, we’ll drill arch and hollow holds on the floor and bar, develop rhythm through beat-throughs and beat swings, and progress toward efficient kipping pull-ups. This will be tied together with accessory work to strengthen the details and support long-term skill development.
HYBRID FITNESS
This week’s hybrid session, we are working on some muscular endurance with a tough EMOM followed by some longer conditioning efforts combining run, row, ski, and sled pushes.
MOBILITY
This focused mobility class is designed to enhance your overhead movement capacity — essential for athletes, lifters, and anyone seeking to move with greater freedom and control through the shoulders, upper back, and core.
You'll work through targeted mobility drills, active range-of-motion work, and stability-focused exercises to:
Increase shoulder flexion and thoracic spine extension
Improve scapular control and overhead mechanics
Build stability through the core and shoulder girdle
Enhance performance in overhead lifts, handstands, gymnastics, and everyday movement
Whether you're rehabbing from restricted overhead range or looking to bulletproof your pressing and hanging patterns, this class offers a smart, progressive approach to unlocking overhead movement.
WEIGHTLIFTING
This week is the final of the butterfly effect competition complex of - clean + front squat. Some volume cleans, clean deadlifts and finishing with some tempo front squats.
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 400m, 1km and 3km efforts at your best pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we have intervals in the park behind InnerFight. You will be running 1km repeats with 2 mins rest after each interval.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be running the below.
Main set:
6mins hard effort
30mins aerobic
6mins hard effort
Followed by coffees at Common Grounds from 7am.
Saturday
Time: 5:29am
Location: Zads, Al Qudra
Session: Group Long Run
Our weekly steady long run.
Some route options:
7.7km
GYMNASTICS
Following Monday’s mainline, which includes a chin-up EMOM, we’ll shift gears to build powerful shapes for dynamic movement. During Tuesday’s gymnastics class, we’ll drill arch and hollow holds on the floor and bar, develop rhythm through beat-throughs and beat swings, and progress toward efficient kipping pull-ups. This will be tied together with accessory work to strengthen the details and support long-term skill development.
HYBRID FITNESS
This week’s hybrid session, we are working on some muscular endurance with a tough EMOM followed by some longer conditioning efforts combining run, row, ski, and sled pushes.
MOBILITY
This focused mobility class is designed to enhance your overhead movement capacity — essential for athletes, lifters, and anyone seeking to move with greater freedom and control through the shoulders, upper back, and core.
You'll work through targeted mobility drills, active range-of-motion work, and stability-focused exercises to:
Increase shoulder flexion and thoracic spine extension
Improve scapular control and overhead mechanics
Build stability through the core and shoulder girdle
Enhance performance in overhead lifts, handstands, gymnastics, and everyday movement
Whether you're rehabbing from restricted overhead range or looking to bulletproof your pressing and hanging patterns, this class offers a smart, progressive approach to unlocking overhead movement.
WEIGHTLIFTING
This week is the final of the butterfly effect competition complex of - clean + front squat. Some volume cleans, clean deadlifts and finishing with some tempo front squats.
