Specialty Class #25-4

27 - 31 January 2025
Written by Marcus Smith
InnerFight
InnerFight
Jan 25, 2025
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-4

Monday:

Strength:

A) DB Bench Press

B) Standing DB Bent Over Row


Conditioning:

18 Min AMRAP


8 thrusters

Half Park Run

8 thrusters

Rest 1 min


Tuesday:

Strength:

A) Romanian Deadlift

B) AMRAP Romanian Deadlift 20% of Top Set


Conditioning:

Every 5 mins x 6 alternate between:


A: 400/325m Row

12 Alt KB Hang Clean

10 Burpees To Target


B: 400/325m row

20 American KB Swing

10 Burpees To Target


Wednesday:

Strength:

A) Pull Ups

B) Hollow Holds


Conditioning:

12min AMRAP


3 Bar Muscle Ups

6 Alt DB Overhead Reverse Lunge

9 Toes to Bar


Thursday:

Strength:

A) Power Snatch

B) Overhead Squats


Conditioning:

4 rounds for time

30 wall balls

20 deadlift

15-box jump-over


Friday:

Strength:

A) Hand Stand Push Ups

B) Bear Hug Sandbag Holds


Conditioning:

A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!

Triathlon
Swimming
Race Prep
Specialty Class #25-4

ENGINE

Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.


GYMNASTICS

This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!


HYROX

Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.

MOBILITY

With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.

PURE STRENGTH

On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts.  Wednesday will be our final week of Banded bench presses and banded rows.

WEIGHTLIFTING

Weightlifting this week, we will be working on the squat snatch with a spicy complex.  Perfect session to complement mainline’s OHS work.

Triathlon
Swimming
Race Prep
Endurance #25-4

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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

Saturday - RAK HM

https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/


Sunday - DCS Half Marathon

Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).

15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq

18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm

Start time: 05:59 am

Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99

Triathlon
Swimming
Race Prep
Ladies Run Club #25-4

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.

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 run 400s at a 8/10 effort, each with a 60 second rest.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.

Saturday

Time: 6:29am

Location: TBC

Session: RAK Half Marathon

Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.

Sunday

Time: 05:59am

Session: Long Run

Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99

There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-4

Monday:

Strength:

A) DB Bench Press

B) Standing DB Bent Over Row


Conditioning:

18 Min AMRAP


8 thrusters

Half Park Run

8 thrusters

Rest 1 min


Tuesday:

Strength:

A) Romanian Deadlift

B) AMRAP Romanian Deadlift 20% of Top Set


Conditioning:

Every 5 mins x 6 alternate between:


A: 400/325m Row

12 Alt KB Hang Clean

10 Burpees To Target


B: 400/325m row

20 American KB Swing

10 Burpees To Target


Wednesday:

Strength:

A) Pull Ups

B) Hollow Holds


Conditioning:

12min AMRAP


3 Bar Muscle Ups

6 Alt DB Overhead Reverse Lunge

9 Toes to Bar


Thursday:

Strength:

A) Power Snatch

B) Overhead Squats


Conditioning:

4 rounds for time

30 wall balls

20 deadlift

15-box jump-over


Friday:

Strength:

A) Hand Stand Push Ups

B) Bear Hug Sandbag Holds


Conditioning:

A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!

Triathlon
Swimming
Race Prep
Specialty Class #25-4

ENGINE

Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.


GYMNASTICS

This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!


HYROX

Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.

MOBILITY

With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.

PURE STRENGTH

On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts.  Wednesday will be our final week of Banded bench presses and banded rows.

WEIGHTLIFTING

Weightlifting this week, we will be working on the squat snatch with a spicy complex.  Perfect session to complement mainline’s OHS work.

Triathlon
Swimming
Race Prep
Endurance #25-4

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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

Saturday - RAK HM

https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/


Sunday - DCS Half Marathon

Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).

15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq

18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm

Start time: 05:59 am

Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99

Triathlon
Swimming
Race Prep
Ladies Run Club #25-4

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.

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 run 400s at a 8/10 effort, each with a 60 second rest.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.

Saturday

Time: 6:29am

Location: TBC

Session: RAK Half Marathon

Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.

Sunday

Time: 05:59am

Session: Long Run

Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99

There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-4

Monday:

Strength:

A) DB Bench Press

B) Standing DB Bent Over Row


Conditioning:

18 Min AMRAP


8 thrusters

Half Park Run

8 thrusters

Rest 1 min


Tuesday:

Strength:

A) Romanian Deadlift

B) AMRAP Romanian Deadlift 20% of Top Set


Conditioning:

Every 5 mins x 6 alternate between:


A: 400/325m Row

12 Alt KB Hang Clean

10 Burpees To Target


B: 400/325m row

20 American KB Swing

10 Burpees To Target


Wednesday:

Strength:

A) Pull Ups

B) Hollow Holds


Conditioning:

12min AMRAP


3 Bar Muscle Ups

6 Alt DB Overhead Reverse Lunge

9 Toes to Bar


Thursday:

Strength:

A) Power Snatch

B) Overhead Squats


Conditioning:

4 rounds for time

30 wall balls

20 deadlift

15-box jump-over


Friday:

Strength:

A) Hand Stand Push Ups

B) Bear Hug Sandbag Holds


Conditioning:

A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!

Triathlon
Swimming
Race Prep
Specialty Class #25-4

ENGINE

Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.


GYMNASTICS

This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!


HYROX

Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.

MOBILITY

With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.

PURE STRENGTH

On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts.  Wednesday will be our final week of Banded bench presses and banded rows.

WEIGHTLIFTING

Weightlifting this week, we will be working on the squat snatch with a spicy complex.  Perfect session to complement mainline’s OHS work.

Triathlon
Swimming
Race Prep
Endurance #25-4

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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

Saturday - RAK HM

https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/


Sunday - DCS Half Marathon

Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).

15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq

18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm

Start time: 05:59 am

Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99

Triathlon
Swimming
Race Prep
Ladies Run Club #25-4

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.

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 run 400s at a 8/10 effort, each with a 60 second rest.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.

Saturday

Time: 6:29am

Location: TBC

Session: RAK Half Marathon

Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.

Sunday

Time: 05:59am

Session: Long Run

Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99

There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-4

Monday:

Strength:

A) DB Bench Press

B) Standing DB Bent Over Row


Conditioning:

18 Min AMRAP


8 thrusters

Half Park Run

8 thrusters

Rest 1 min


Tuesday:

Strength:

A) Romanian Deadlift

B) AMRAP Romanian Deadlift 20% of Top Set


Conditioning:

Every 5 mins x 6 alternate between:


A: 400/325m Row

12 Alt KB Hang Clean

10 Burpees To Target


B: 400/325m row

20 American KB Swing

10 Burpees To Target


Wednesday:

Strength:

A) Pull Ups

B) Hollow Holds


Conditioning:

12min AMRAP


3 Bar Muscle Ups

6 Alt DB Overhead Reverse Lunge

9 Toes to Bar


Thursday:

Strength:

A) Power Snatch

B) Overhead Squats


Conditioning:

4 rounds for time

30 wall balls

20 deadlift

15-box jump-over


Friday:

Strength:

A) Hand Stand Push Ups

B) Bear Hug Sandbag Holds


Conditioning:

A Ski, a sandbag and a wall, these 3 things combine for an epic workout to end the week! Therapy!

Triathlon
Swimming
Race Prep
Specialty Class #25-4

ENGINE

Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.


GYMNASTICS

This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!


HYROX

Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.

MOBILITY

With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.

PURE STRENGTH

On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts.  Wednesday will be our final week of Banded bench presses and banded rows.

WEIGHTLIFTING

Weightlifting this week, we will be working on the squat snatch with a spicy complex.  Perfect session to complement mainline’s OHS work.

Triathlon
Swimming
Race Prep
Endurance #25-4

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

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

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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

Saturday - RAK HM

https://rakcalendar.ae/events/ras-al-khaimah-half-marathon/


Sunday - DCS Half Marathon

Group Long Run (Burj2Burj focus).
Couple of route options below with B2B in mind; based on the HM route going over the canal bridge).

15km (out and back: 300m to canal bridge and back):
https://onthegomap.com/s/0g4t9vdq

18km (out and back: 300m to canal/tolerance bridge and back):
https://onthegomap.com/s/otrvk7bm

Start time: 05:59 am

Location: 300m on the beach track.
https://maps.app.goo.gl/pwRmMPQJf775m3b99

Triathlon
Swimming
Race Prep
Ladies Run Club #25-4

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
This evening we will have our Tempo Run. We will hav 2x blocks of 10 mins at 7/10, followed by 1x 5 mins block.
Recovery: 5 mins after each tempo hold.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

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

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 200s, 400s, and 600s, which will vary in pace and be repeated.

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 run 400s at a 8/10 effort, each with a 60 second rest.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be holding longer blocks of tempo (20 mins, 15mins and 5 mins. Each with a 2 min recovery to bring HR back down before dialing back into some pace.

Saturday

Time: 6:29am

Location: TBC

Session: RAK Half Marathon

Today we will be in RAK for the Half Marathon. Race startst at 7am, and we will host a warm-up beforehand. Keep an eye on the WhatsApp groups for pin location etc.

Sunday

Time: 05:59am

Session: Long Run

Location: https://maps.app.goo.gl/pwRmMPQJf775m3b99

There will be a long run from the 300m mark on the beach track. The route is out and back so that you can clock up whatever distance or time you wish.

Triathlon
Swimming
Race Prep
Specialty Class #25-4

ENGINE

Mikkos Over / Unders, but Every 2:00, double your calories from 3 weeks ago.


GYMNASTICS

This week, we start with ring dip progressions, an all-around amazing pressing movement that facilitates the strength and skill required for movements such as muscle-ups and handstands. We will then dive into double unders before finishing with some strength work. All abilities are welcome!


HYROX

Working on lunge volume and strength into 2 min intervals of Ski, Wall Balls, Row and Burpees.

MOBILITY

With the overhead movements in the mainline, it’s time to build on what it takes to hold & gain those positions. Ankle & thoracic mobility will be the main priority this week.

PURE STRENGTH

On Monday in Pure Strength, we are hitting our final week of banded deadlifts and progressing on the Bulgarian split squats and hip thrusts.  Wednesday will be our final week of Banded bench presses and banded rows.

WEIGHTLIFTING

Weightlifting this week, we will be working on the squat snatch with a spicy complex.  Perfect session to complement mainline’s OHS work.