.svg){kind=icon}
2022, Are You Ready?
Naturally, as we close off the year, it's a time of reflection.
.jpeg)
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!
.jpeg)
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
