Specialty Class #26-43

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 are hitting some longer aerobic intervals; think ergs and running galore to build that engine

‍

MOBILITY

We’re continuing our lower-body mobility series! 🔥 This week, we’re focusing on the hips and ankles — building better range of motion, improving flexibility, and unlocking smoother, stronger movement. Expect a mix of targeted mobility work and controlled movements to help you move better, squat deeper, and feel less restricted.

‍

WEIGHTLIFTING

This week we are focused on clean technique, with a clean complex - clean pull + hang power clean. Partner: macho man. Finishing with accessories for the gains!!! Landmine press, barbell deadlifts, and weighted planks.

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

‍

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:

Every 90 seconds x 6

2 Paused Push Jerk

‍

Conditioning:

5 min windows:

10 push press

Park run

10 Push Press

AMRAP Cal bike

Rest 2 mins

12 Front Squat

35/28 Cal Bike

12 Front Squat

AMRAP shuttle runs

Rest 2 mins x2

‍

Tuesday:

Strength:

Every 2 minutes x 5

4 sets 5 reps @ 70% of Max Back Squat

1 set AMRAP @ 70%

Every 90 seconds x 9

A) 3-5 weighted pull-ups

B) 15 DB Split Squat Left

C) 15 DB Split Squat Right

‍

Conditioning:

In Pairs

AMRAP 10

ascending reps

10 cal ski

10 wall balls

+ 5 reps/cals every round

‍

Wednesday:

Strength:

Every 2 minutes x 5

6/6 Staggered Stance DB RDL

‍

Conditioning:

AMRAP 25 mins

30 TTB

100 DU

30 Push-ups

1000/800m row

‍

Thursday:

Strength:

Every 90 seconds x 6

3-5  Box Piked HSPU

Rope Climb Skills 8 Mins

Every 2 minutes x 8

A) 6 Dumbbell Bench Press

B) 1.1 RC rest 30 sec between reps

‍

Conditioning:

In pairs, YGIG 4 min EMOM

15 box jump over

AMRAP

Rope Climb

YGIG 4 mins

15 box jump over

AMRAP

Ring rows

‍

Friday:

Strength:

8 Mins work to heavy hang power clean

+

Every 30 sec x 8

1 rep @ 75%

Conditioning:

EMOM 25

1) 12 Hang Power Clean

2) 21/18/15/12 Cal C2 bike

3) 20 Prisoner Lunge

4) 45 sec beast block hold

5) Rest

‍

Saturday with Coach Nic

Saturday and Sunday Strength:

Every 2 mins x 3

2 2 2 front squat

+

Every 3 mins x 2

AMRAP UB set @ -15 and -20% off top set

Every 2 mins x 3

8 8 15 DB RDL

Every 2.30 mins x 4

6/6 Half Kneeling DB Strict Press

6 Supinated Barbell row

‍

Sunday Sweat:

In Pairs

Every 8 mins x5

Park Run

30 synchro DB Hang snatch

40/30 cal Ass Bike

10 Synchro burpees

AMRAP

T2B / V-Ups

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 are hitting some longer aerobic intervals; think ergs and running galore to build that engine

‍

MOBILITY

We’re continuing our lower-body mobility series! 🔥 This week, we’re focusing on the hips and ankles — building better range of motion, improving flexibility, and unlocking smoother, stronger movement. Expect a mix of targeted mobility work and controlled movements to help you move better, squat deeper, and feel less restricted.

‍

WEIGHTLIFTING

This week we are focused on clean technique, with a clean complex - clean pull + hang power clean. Partner: macho man. Finishing with accessories for the gains!!! Landmine press, barbell deadlifts, and weighted planks.

Monday:

Strength:

Every 90 seconds x 6

2 Paused Push Jerk

‍

Conditioning:

5 min windows:

10 push press

Park run

10 Push Press

AMRAP Cal bike

Rest 2 mins

12 Front Squat

35/28 Cal Bike

12 Front Squat

AMRAP shuttle runs

Rest 2 mins x2

‍

Tuesday:

Strength:

Every 2 minutes x 5

4 sets 5 reps @ 70% of Max Back Squat

1 set AMRAP @ 70%

Every 90 seconds x 9

A) 3-5 weighted pull-ups

B) 15 DB Split Squat Left

C) 15 DB Split Squat Right

‍

Conditioning:

In Pairs

AMRAP 10

ascending reps

10 cal ski

10 wall balls

+ 5 reps/cals every round

‍

Wednesday:

Strength:

Every 2 minutes x 5

6/6 Staggered Stance DB RDL

‍

Conditioning:

AMRAP 25 mins

30 TTB

100 DU

30 Push-ups

1000/800m row

‍

Thursday:

Strength:

Every 90 seconds x 6

3-5  Box Piked HSPU

Rope Climb Skills 8 Mins

Every 2 minutes x 8

A) 6 Dumbbell Bench Press

B) 1.1 RC rest 30 sec between reps

‍

Conditioning:

In pairs, YGIG 4 min EMOM

15 box jump over

AMRAP

Rope Climb

YGIG 4 mins

15 box jump over

AMRAP

Ring rows

‍

Friday:

Strength:

8 Mins work to heavy hang power clean

+

Every 30 sec x 8

1 rep @ 75%

Conditioning:

EMOM 25

1) 12 Hang Power Clean

2) 21/18/15/12 Cal C2 bike

3) 20 Prisoner Lunge

4) 45 sec beast block hold

5) Rest

‍

Saturday with Coach Nic

Saturday and Sunday Strength:

Every 2 mins x 3

2 2 2 front squat

+

Every 3 mins x 2

AMRAP UB set @ -15 and -20% off top set

Every 2 mins x 3

8 8 15 DB RDL

Every 2.30 mins x 4

6/6 Half Kneeling DB Strict Press

6 Supinated Barbell row

‍

Sunday Sweat:

In Pairs

Every 8 mins x5

Park Run

30 synchro DB Hang snatch

40/30 cal Ass Bike

10 Synchro burpees

AMRAP

T2B / V-Ups

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 are hitting some longer aerobic intervals; think ergs and running galore to build that engine

‍

MOBILITY

We’re continuing our lower-body mobility series! 🔥 This week, we’re focusing on the hips and ankles — building better range of motion, improving flexibility, and unlocking smoother, stronger movement. Expect a mix of targeted mobility work and controlled movements to help you move better, squat deeper, and feel less restricted.

‍

WEIGHTLIFTING

This week we are focused on clean technique, with a clean complex - clean pull + hang power clean. Partner: macho man. Finishing with accessories for the gains!!! Landmine press, barbell deadlifts, and weighted planks.

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

‍

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