Specialty Class #26-30

GYMNASTICS

This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!

HYBRID FITNESS

This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work

WEIGHTLIFTING

This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep back squats.

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 90 sec x 8

1 power clean

1 hang power clean

‍

Conditioning:

‍

In a team of 2

30 min AMRAP

3000m C2 Bike

45 Power Clean

45 TTB

‍

Tuesday:

Strength:

Every 75 seconds x 8

A) 2.2.2 strict C2B

B) Triple Broad jump

‍

Every 90 seconds  x 3

3 Front Squat

+

7 mins for 3 RM Front Squat

‍

Conditioning:

AMRAP 12

3 Burpee Pull-ups

6 Burpee Box Jump over

9 Wall Balls

‍

Wednesday:

Strength:

Ski Erg Technique drills

‍

Conditioning:

‍

EMOM 40

M1 - Row

M2 - Ass Bike

M3 - Ski

M4 - rest

‍

Thursday:

Strength:

Every 90 seconds x 5

3 2 1 1 1 Bench Press

+

7 mins for 1 RM Bench Press

Every 2 mins x 4

3 Deadlift

+

7 mins to establish 3 RM Deadlift

Conditioning:

For time

Park Run

30 Deadlift (100/75kg)

Park run

‍

Friday:

Strength:

EMOM 16

M1 - 3-5 Dips

M2 - 3-5 chin-ups

M3- 20 V-ups

M4- 30 sec arch hold

‍

Conditioning:

Every 4 mins x 5

3 Wall Walks

1 Lap FC

30 Abmat Sit-ups

AMRAP

Burpee Box get over (40inch)

‍

Saturday session with Coach

‍

Saturday and Sunday Strength:

8 mins to work to a max  Strict Press

Every 90 seconds x4

2 reps @ 80%

6 mins to warm up to moderate weight

Every 2 mins x 5

1 paused Back Squats

1 set AMRAP @ - 15% of top set with no pauses

‍

Sunday Sweat:

800m run

50 cal C2 bike

50 kb swing (24/20)

50 cal Ski

40 DB Snatch

50 cal row

30 single DB Thrusters

50 cal Row

20 Sandbag to shoulder (50/30)

800m run

GYMNASTICS

This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!

HYBRID FITNESS

This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work

WEIGHTLIFTING

This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep back squats.

Monday:

Strength:

Every 90 sec x 8

1 power clean

1 hang power clean

‍

Conditioning:

‍

In a team of 2

30 min AMRAP

3000m C2 Bike

45 Power Clean

45 TTB

‍

Tuesday:

Strength:

Every 75 seconds x 8

A) 2.2.2 strict C2B

B) Triple Broad jump

‍

Every 90 seconds  x 3

3 Front Squat

+

7 mins for 3 RM Front Squat

‍

Conditioning:

AMRAP 12

3 Burpee Pull-ups

6 Burpee Box Jump over

9 Wall Balls

‍

Wednesday:

Strength:

Ski Erg Technique drills

‍

Conditioning:

‍

EMOM 40

M1 - Row

M2 - Ass Bike

M3 - Ski

M4 - rest

‍

Thursday:

Strength:

Every 90 seconds x 5

3 2 1 1 1 Bench Press

+

7 mins for 1 RM Bench Press

Every 2 mins x 4

3 Deadlift

+

7 mins to establish 3 RM Deadlift

Conditioning:

For time

Park Run

30 Deadlift (100/75kg)

Park run

‍

Friday:

Strength:

EMOM 16

M1 - 3-5 Dips

M2 - 3-5 chin-ups

M3- 20 V-ups

M4- 30 sec arch hold

‍

Conditioning:

Every 4 mins x 5

3 Wall Walks

1 Lap FC

30 Abmat Sit-ups

AMRAP

Burpee Box get over (40inch)

‍

Saturday session with Coach

‍

Saturday and Sunday Strength:

8 mins to work to a max  Strict Press

Every 90 seconds x4

2 reps @ 80%

6 mins to warm up to moderate weight

Every 2 mins x 5

1 paused Back Squats

1 set AMRAP @ - 15% of top set with no pauses

‍

Sunday Sweat:

800m run

50 cal C2 bike

50 kb swing (24/20)

50 cal Ski

40 DB Snatch

50 cal row

30 single DB Thrusters

50 cal Row

20 Sandbag to shoulder (50/30)

800m run

GYMNASTICS

This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then move to boxes and the wall. See you there!

HYBRID FITNESS

This week we are getting a solid dose of running interspersed with some lower body endurance work with lunges, wallballs, and some sled work

WEIGHTLIFTING

This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean deadlifts and 3-rep back squats.

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