Specialty Class #26-31

Speciality Classes are taking a short break! Get into Mainline Classes!

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 6 - 3 3 2 2 1 1 Front Squat

‍

Conditioning:

8min AMRAP

3 BMU

250m Row

20 Air squat

Rest 2 mins

8min AMRAP

2 Rope Climbs

250m Row

20 Wall Balls

Rest 2 mins

8min AMRAP

10 Pull

250m Row

20 alt Wall Ball Reverse Lunges

‍

‍

Tuesday:

Strength:

A) Every 2 mins x 3 - 6 Barbell Strict Press

B) Every 2 mins x 10

1) 8 8 6 6 4 - DB Incline Bench Press

2) 20 20 16 16 12 - DB Renegade Rows

‍

Conditioning:

For time

5 Wall Walks

Olivara Run

20 dual DB Deadlift

5 wall walks

‍

‍

Wednesday:

Strength:

EMOM 15

M1 - 10-20 sec Hanging L Sit

M2 - 3 Seated Broad Jump

M3 - 20sec Side Plank E/S

‍

Conditioning:

24 min amrap

50/40/30 Cal bike

20 TTB

1 lap of the carpark Overhead Plate Carry

‍

‍

Thursday:

Strength:

A) Every 90 sec x 6

1 Snatch Grip Deadlift

1 hang snatch Pull

2 hang power snatch

B) Every 90 sec x 6 - 5 5 5 3 3 3 Snatch Grip Deadlift

C) EMOM 8

1) 10 DB Fly

2) 10 DB HammerCurl

Conditioning:

‍

90sec AMRAP

16 alt DB Hang Snatch

AMRAP Cal Ski

90sec AMRAP

15/12 cal C2 bike

AMRAP prisoner lunges

x 2 then Rest 3mins then repeat

‍

‍

Friday:

Strength:

A) EMOM 6 - 2 Strict weighted chin-ups

B) Every 2 mins x 5 - 5 4 3 2 1 Thrusters

‍

Conditioning:

Partner Workout:

0-7 min max thrusters (change every 5 reps)

9-16 min max power clean (change every 5 reps)

18-25 min (waterfall)

5 Front Squat

5 bar over burpee

‍

‍

Saturday:

Saturday Sessions with Nic Collins

‍

Saturday and Sunday Strength:

A) Every 90 sec x 6 - 5 5 3 3 2 2 stationary Dips

B1) Back Squat 6 mins to warm up to moderate weight

B2) Every 2 mins x 6 - 5 5 3 3 2 2 Back Squats

C) Every 75 sec x 8

1) 6 Barbell Upright Row

2)  10 Alt DB Reverse Lunge

‍

Sunday Sweat:

In Pairs

5 rounds

500m Row

1000m C2 bike

30 Burpee Box Jump Over

60 Wall Balls

Speciality Classes are taking a short break! Get into Mainline Classes!

Monday:

Strength:

Every 90 sec x 6 - 3 3 2 2 1 1 Front Squat

‍

Conditioning:

8min AMRAP

3 BMU

250m Row

20 Air squat

Rest 2 mins

8min AMRAP

2 Rope Climbs

250m Row

20 Wall Balls

Rest 2 mins

8min AMRAP

10 Pull

250m Row

20 alt Wall Ball Reverse Lunges

‍

‍

Tuesday:

Strength:

A) Every 2 mins x 3 - 6 Barbell Strict Press

B) Every 2 mins x 10

1) 8 8 6 6 4 - DB Incline Bench Press

2) 20 20 16 16 12 - DB Renegade Rows

‍

Conditioning:

For time

5 Wall Walks

Olivara Run

20 dual DB Deadlift

5 wall walks

‍

‍

Wednesday:

Strength:

EMOM 15

M1 - 10-20 sec Hanging L Sit

M2 - 3 Seated Broad Jump

M3 - 20sec Side Plank E/S

‍

Conditioning:

24 min amrap

50/40/30 Cal bike

20 TTB

1 lap of the carpark Overhead Plate Carry

‍

‍

Thursday:

Strength:

A) Every 90 sec x 6

1 Snatch Grip Deadlift

1 hang snatch Pull

2 hang power snatch

B) Every 90 sec x 6 - 5 5 5 3 3 3 Snatch Grip Deadlift

C) EMOM 8

1) 10 DB Fly

2) 10 DB HammerCurl

Conditioning:

‍

90sec AMRAP

16 alt DB Hang Snatch

AMRAP Cal Ski

90sec AMRAP

15/12 cal C2 bike

AMRAP prisoner lunges

x 2 then Rest 3mins then repeat

‍

‍

Friday:

Strength:

A) EMOM 6 - 2 Strict weighted chin-ups

B) Every 2 mins x 5 - 5 4 3 2 1 Thrusters

‍

Conditioning:

Partner Workout:

0-7 min max thrusters (change every 5 reps)

9-16 min max power clean (change every 5 reps)

18-25 min (waterfall)

5 Front Squat

5 bar over burpee

‍

‍

Saturday:

Saturday Sessions with Nic Collins

‍

Saturday and Sunday Strength:

A) Every 90 sec x 6 - 5 5 3 3 2 2 stationary Dips

B1) Back Squat 6 mins to warm up to moderate weight

B2) Every 2 mins x 6 - 5 5 3 3 2 2 Back Squats

C) Every 75 sec x 8

1) 6 Barbell Upright Row

2)  10 Alt DB Reverse Lunge

‍

Sunday Sweat:

In Pairs

5 rounds

500m Row

1000m C2 bike

30 Burpee Box Jump Over

60 Wall Balls

Speciality Classes are taking a short break! Get into Mainline Classes!

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