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Specialty Class #26-41
Monday:
Strength:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
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 start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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
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
Monday:
Strength:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
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 start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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
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
Monday:
Strength:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
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 start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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
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
Monday:
Strength:
EMOM 12
M1 - 8 DB Z press
M2 - 8-10 Inverted Barbell Row
Conditioning:
Every 5 mins x 5
21/18/ Cal bike
AMRAP Cindy
Tuesday:
Strength:
Every 2 mins x 8
1 Power clean
2 push press
Conditioning:
3 min window
400/350/300m ski
Amrap
Clean and Jerk
rest 3 mins x 3
Wednesday:
Strength:
EMOM 12
Min 1 - 10 alt DB Walking Lunge
Min 2 - 20 sec TTB
Conditioning:
In a 30-minute window
In teams of 3
6000m C2 bike
Olivara run together
100 TTB
3000m C2 bike
Park Run together
amrap C2 Bike
Thursday:
Strength:
Every 2 mins x 5
5 5 3 3 1 Back Squat
Every 2 mins x 6
A: 10 Bear hug Sandbag Good Morning
B: 8 Cyclist goblet Squat
Conditioning:
EMOM 8
Death by
1 sandbag to shoulder
1 Burpee over Sandbag
+ 1 each round on both movements
Friday:
Conditioning:
40 min AMRAP - Wall balls
Max Unbroken Wall Balls
every break
1 LAP Car Park FC
5 wall walks
500/400m row
Saturday with Coach Jerome
Saturday and Sunday Strength:
Every 2 mins x 5
5 5 3 3 3 front squat
Work to heavy 3
Every 2 mins x 3
20 alt DB walking lunge
Every 2.30 mins x 4
6/6 half Kneeling DB Strict Press
10 inverted rows
Sunday Sweat:
In a 5-minute window
30/25 cal Ass Bike
20 Dumbbell Snatch
10 burpee box jump-overs
amrap
DB Box Step-over
Rest 3 mins x5
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 start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
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
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
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 start with handstand-specific work on the floor, then move to boxes and the wall. See you there!
HYBRID FITNESS
This week we are hitting a longer AMRAP followed by a short, intense EMOM, all with a focus on Hyrox Abu Dhabi
MOBILITY
A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.
WEIGHTLIFTING
Weightlifting this week is snatch. Technique work, then a complex of: snatch pull + hang snatch + snatch. EMOM snatch. Heavy deadlifts, finishing with back squats.
