Specialty Class #26-39

GYMNASTICS

Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!

Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!

‍

HYBRID FITNESS

This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD

‍

MOBILITY

This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.

‍

WEIGHTLIFTING

Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. 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 3

2 Hang Squat Clean

Every 2 mins x 3

1 Hang Squat Clean

‍

Conditioning:

3 minute windows:

1km assault bike

AMRAP

5 hang squat clean

5 burpee over bar

rest 3 mins x4

‍

Tuesday:

Strength:

Every 2 mins x5

6 Dumbbell Push Press

Every 2 mins x 5

15 sec TTB/SLR

rest 15 sec

15 sec V-Ups or ABMAT Sit up

‍

Conditioning:

3 rounds

3 wall walks

50 DU

5 BMU

‍

Wednesday:

Strength:

Every 2 mins x 5

5 4 3 2 1 deadlift (reset each rep)

‍

Conditioning:

4 minute windows

Park run

AMRAP

KB Power Stairs

rest 2 mins

500/400m Row

AMRAP

DB Burpee Cluster

rest 2 mins x 2

‍

Thursday:

Strength:

Every 2 mins x 4

3 sets 8 alt Barbell back rack reverse lunge

1 set 20 alt back rack reverse lunges

EMOM 6

5 5 3 3 1 1 (strict pull ups/weighted)

Every 2 mins x 4

10 bent over supinated barbell rows

‍

Conditioning:

In Pairs

10 mins max distance Ski

every transition complete

15 wall balls

‍

Friday:

Strength:

Every 90 sec x 6

A) DB Bench Press 15 12 10 reps

B) 5 Box jump step down

Conditioning:

EMOM 30

1: 8 DB bench press

2: 15 box jump over

3: 40 sec Bear hug hold

4: 1 C2 Bike sprint

5: rest

6: res

‍

Saturday:

Saturday and Sunday Strength:

Every 2:30 mins x 5

6 6 6 10 20 barbell hip thrust from the box

Every 90 sec x 5

5 front squat

Every 2 mins x 5

10 seated DB Strict Press

10 inverted rows

‍

Sunday Sweat:

In Pairs

0-9 min

Olivara run together

AMRAP YGIG

5 box jump over

10 Russian KB Swing

9-11 rest

11-20 min

3000m Assault bike

AMRAP YGIG

6 line facing burpee

10 AB Mat Sit Up

repeat

GYMNASTICS

Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!

Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!

‍

HYBRID FITNESS

This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD

‍

MOBILITY

This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.

‍

WEIGHTLIFTING

Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. Finishing with triples on the back squat.

Monday:

Strength:

Every 2 mins x 3

2 Hang Squat Clean

Every 2 mins x 3

1 Hang Squat Clean

‍

Conditioning:

3 minute windows:

1km assault bike

AMRAP

5 hang squat clean

5 burpee over bar

rest 3 mins x4

‍

Tuesday:

Strength:

Every 2 mins x5

6 Dumbbell Push Press

Every 2 mins x 5

15 sec TTB/SLR

rest 15 sec

15 sec V-Ups or ABMAT Sit up

‍

Conditioning:

3 rounds

3 wall walks

50 DU

5 BMU

‍

Wednesday:

Strength:

Every 2 mins x 5

5 4 3 2 1 deadlift (reset each rep)

‍

Conditioning:

4 minute windows

Park run

AMRAP

KB Power Stairs

rest 2 mins

500/400m Row

AMRAP

DB Burpee Cluster

rest 2 mins x 2

‍

Thursday:

Strength:

Every 2 mins x 4

3 sets 8 alt Barbell back rack reverse lunge

1 set 20 alt back rack reverse lunges

EMOM 6

5 5 3 3 1 1 (strict pull ups/weighted)

Every 2 mins x 4

10 bent over supinated barbell rows

‍

Conditioning:

In Pairs

10 mins max distance Ski

every transition complete

15 wall balls

‍

Friday:

Strength:

Every 90 sec x 6

A) DB Bench Press 15 12 10 reps

B) 5 Box jump step down

Conditioning:

EMOM 30

1: 8 DB bench press

2: 15 box jump over

3: 40 sec Bear hug hold

4: 1 C2 Bike sprint

5: rest

6: res

‍

Saturday:

Saturday and Sunday Strength:

Every 2:30 mins x 5

6 6 6 10 20 barbell hip thrust from the box

Every 90 sec x 5

5 front squat

Every 2 mins x 5

10 seated DB Strict Press

10 inverted rows

‍

Sunday Sweat:

In Pairs

0-9 min

Olivara run together

AMRAP YGIG

5 box jump over

10 Russian KB Swing

9-11 rest

11-20 min

3000m Assault bike

AMRAP YGIG

6 line facing burpee

10 AB Mat Sit Up

repeat

GYMNASTICS

Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!

Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!

‍

HYBRID FITNESS

This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD

‍

MOBILITY

This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.

‍

WEIGHTLIFTING

Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. 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