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Why set time caps in workouts?
It's all about intensity
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy 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
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
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
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy 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
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
One-Hour Workout: Revving Your Swim Engine
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