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2022, Are You Ready?
Naturally, as we close off the year, it's a time of reflection.
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Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
One-Hour Workout: Revving Your Swim Engine
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