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Specialty Class #26-23
Monday - Friday
HELL WEEK
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
5 Close Grip Bench Press
rest 2 mins
12 mins to work to deficit Deadlift
RPE 9
+ 2 sets
AMRAP @ 75%
Rest 2 mins
Sunday Sweat:
EMOM 40
M1 - 15/12/9 burpees
M2 - 15/12/9 cal ass bike
M3 - 2 laps Car Park Run
M4 - 15 Slam Balls
M5 - Rest
GYMNASTICS
This week we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific work on the floor and boxes then move to practicing dynamic movement patterns from the wall. See you there!
HYBRID FITNESS
This week we have a mixture of short fast efforts followed by longer erg efforts all with mixed running elements.
MOBILITY
Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Then a complex of power clean + 2 front squat + jerk. Followed by an EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
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
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 - Friday
HELL WEEK
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
5 Close Grip Bench Press
rest 2 mins
12 mins to work to deficit Deadlift
RPE 9
+ 2 sets
AMRAP @ 75%
Rest 2 mins
Sunday Sweat:
EMOM 40
M1 - 15/12/9 burpees
M2 - 15/12/9 cal ass bike
M3 - 2 laps Car Park Run
M4 - 15 Slam Balls
M5 - Rest
GYMNASTICS
This week we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific work on the floor and boxes then move to practicing dynamic movement patterns from the wall. See you there!
HYBRID FITNESS
This week we have a mixture of short fast efforts followed by longer erg efforts all with mixed running elements.
MOBILITY
Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Then a complex of power clean + 2 front squat + jerk. Followed by an EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
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
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 - Friday
HELL WEEK
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
5 Close Grip Bench Press
rest 2 mins
12 mins to work to deficit Deadlift
RPE 9
+ 2 sets
AMRAP @ 75%
Rest 2 mins
Sunday Sweat:
EMOM 40
M1 - 15/12/9 burpees
M2 - 15/12/9 cal ass bike
M3 - 2 laps Car Park Run
M4 - 15 Slam Balls
M5 - Rest
GYMNASTICS
This week we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific work on the floor and boxes then move to practicing dynamic movement patterns from the wall. See you there!
HYBRID FITNESS
This week we have a mixture of short fast efforts followed by longer erg efforts all with mixed running elements.
MOBILITY
Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Then a complex of power clean + 2 front squat + jerk. Followed by an EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
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
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 - Friday
HELL WEEK
Saturday Session with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
5 Close Grip Bench Press
rest 2 mins
12 mins to work to deficit Deadlift
RPE 9
+ 2 sets
AMRAP @ 75%
Rest 2 mins
Sunday Sweat:
EMOM 40
M1 - 15/12/9 burpees
M2 - 15/12/9 cal ass bike
M3 - 2 laps Car Park Run
M4 - 15 Slam Balls
M5 - Rest
GYMNASTICS
This week we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific work on the floor and boxes then move to practicing dynamic movement patterns from the wall. See you there!
HYBRID FITNESS
This week we have a mixture of short fast efforts followed by longer erg efforts all with mixed running elements.
MOBILITY
Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Then a complex of power clean + 2 front squat + jerk. Followed by an EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
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
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
GYMNASTICS
This week we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific work on the floor and boxes then move to practicing dynamic movement patterns from the wall. See you there!
HYBRID FITNESS
This week we have a mixture of short fast efforts followed by longer erg efforts all with mixed running elements.
MOBILITY
Improve your squat depth, move more efficiently in classes, and build better posture through targeted mobility, stability, and movement training. Learn how to improve flexibility, joint positioning, and body control to help you squat deeper, reduce stiffness, and move with more confidence during lifts and functional training.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Then a complex of power clean + 2 front squat + jerk. Followed by an EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.
