Specialty Class #26-02

GYMNASTICS

This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉

‍

HYBRID FITNESS

This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox

‍

MOBILITY

This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.

‍

WEIGHTLIFTING

This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

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 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

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

Start Location: Common Grounds

Monday:

‍

Strength:

Every 2 mins x 4

10 Seated Dumbbell Shoulder Press

‍

‍

Conditioning:

In 2:30-minute windows

350/300/250m Row

10 TTB

AMRAP Wall Walks

rest 2:30 mins

350/300/250m Row

12 burpees

AMRAP Double Unders

rest 2:30 x3

‍

‍

Tuesday:

‍

Strength:

Every 3 minutes x 5

3 Front Squat

into

2 Back Squat

‍

‍

Conditioning:

On a rolling Clock:

0-5 minutes:

800m run

6-9 minutes:

3 min AMRAP

10 Wall Balls

10 Med Ball Cleans

11-16 minutes:

800m Run

‍

‍

Wednesday:

‍

Strength:

Every 75 seconds x 12

M1 - 8/8 Meadows Row

M2 - 3-8 Dips

M3 - 10 Dumbbell Side Raise

‍

‍

Conditioning:

Every 5 mins x 5

In Pairs

6 alternate rounds

5 pull-ups/ 4 C2B/3 BMU

5 slam balls

into

Cals Assault Bike in the remaining time

‍

‍

Thursday:

‍

Strength:

EMOM 5- 3 Hang Muscle Snatch

EMOM 5 - 3 Hang Power Snatch

EMOM 5 - 1 Hang Power Snatch

Every 2 mins x 6 alternate between

A: 8 Hang Clean Pull

B: 20 Dumbbell Bench Press

‍

‍

Conditioning:

FOR TIME

20 Hang Power Clean

Pool run

10 GTOH

Pool Run

‍

‍

Friday:

‍

Strength:

EMOM 8 -1 Box Squat

Every 2 mins x 4

4 reps @ -10% off the top set

Every 75 sec x 3

12 alternating Gorilla Rows

‍

‍

Conditioning:

21-minute AMRAP

1 lap Farmers Carry

10 Kettlebell Step Ups

18/15/12 Cal Ski/Row

‍

‍

Saturday Session with Coach Jerome

‍

Sunday Sweat:

4 mins windows 2 mins rest

A)

20 Kettlebell Swing

15 Burpee

12 Kettlebell Pull Through

AMRAP cals assault bike

B)

20 Wall Ball Lunges

30/25/20 cal Ski

AMRAP Wall Ball Lunges

x4

‍

Sunday Strength:

Every 3 minutes x 6

5 5 3 3 1 1 Zercher Squat

Every 2 mins x 5

3 3 1 1 1 Pause Bench Press

2 sets AMRAP bench press @ 80%

GYMNASTICS

This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉

‍

HYBRID FITNESS

This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox

‍

MOBILITY

This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.

‍

WEIGHTLIFTING

This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.

Monday:

‍

Strength:

Every 2 mins x 4

10 Seated Dumbbell Shoulder Press

‍

‍

Conditioning:

In 2:30-minute windows

350/300/250m Row

10 TTB

AMRAP Wall Walks

rest 2:30 mins

350/300/250m Row

12 burpees

AMRAP Double Unders

rest 2:30 x3

‍

‍

Tuesday:

‍

Strength:

Every 3 minutes x 5

3 Front Squat

into

2 Back Squat

‍

‍

Conditioning:

On a rolling Clock:

0-5 minutes:

800m run

6-9 minutes:

3 min AMRAP

10 Wall Balls

10 Med Ball Cleans

11-16 minutes:

800m Run

‍

‍

Wednesday:

‍

Strength:

Every 75 seconds x 12

M1 - 8/8 Meadows Row

M2 - 3-8 Dips

M3 - 10 Dumbbell Side Raise

‍

‍

Conditioning:

Every 5 mins x 5

In Pairs

6 alternate rounds

5 pull-ups/ 4 C2B/3 BMU

5 slam balls

into

Cals Assault Bike in the remaining time

‍

‍

Thursday:

‍

Strength:

EMOM 5- 3 Hang Muscle Snatch

EMOM 5 - 3 Hang Power Snatch

EMOM 5 - 1 Hang Power Snatch

Every 2 mins x 6 alternate between

A: 8 Hang Clean Pull

B: 20 Dumbbell Bench Press

‍

‍

Conditioning:

FOR TIME

20 Hang Power Clean

Pool run

10 GTOH

Pool Run

‍

‍

Friday:

‍

Strength:

EMOM 8 -1 Box Squat

Every 2 mins x 4

4 reps @ -10% off the top set

Every 75 sec x 3

12 alternating Gorilla Rows

‍

‍

Conditioning:

21-minute AMRAP

1 lap Farmers Carry

10 Kettlebell Step Ups

18/15/12 Cal Ski/Row

‍

‍

Saturday Session with Coach Jerome

‍

Sunday Sweat:

4 mins windows 2 mins rest

A)

20 Kettlebell Swing

15 Burpee

12 Kettlebell Pull Through

AMRAP cals assault bike

B)

20 Wall Ball Lunges

30/25/20 cal Ski

AMRAP Wall Ball Lunges

x4

‍

Sunday Strength:

Every 3 minutes x 6

5 5 3 3 1 1 Zercher Squat

Every 2 mins x 5

3 3 1 1 1 Pause Bench Press

2 sets AMRAP bench press @ 80%

GYMNASTICS

This week we continue our pull up work! Expect a continuation of our strict pull up progressions, followed by kipping practice and ending with core. 💪🏼🎉

‍

HYBRID FITNESS

This week we are continuing our shorter speed work intervals whilst complimenting it with some sustained aerobic work on the ergs and incorporating some movements typically seen in Hyrox

‍

MOBILITY

This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.

‍

WEIGHTLIFTING

This week in weightlifting, focus is on spit jerk technique. Some skill work, push press into pause split jerk. Followed by a clean complex - clean pull + hang clean + jerk. Then some heavy single cleans. Finishing with triples on the back squat.

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

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 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

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

Start Location: Common Grounds