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Daily Workout #39
18 - 22 September 2023
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Hello. Below you will find this weeks mainline programming. It is our objective that by sharing it with you, you will be able to plan your week / training more efficiently. Beware, workouts look very different written on a webpage to what they are in reality!
We are committed to continue bringing you the absolute best program on the planet.
Thank you.
The guys who write it for you!
(JC&MS)
Monday
Strength
Pull ups
Push ups
Toes to bar
Conditioning
3mins on 2mins rest x 5
200m Run
20 Alt DB Hang Snatches 50/35
AMRAP Box Jump Overs
Tuesday
Strength
Bulgarian Split Squats
Rope Climbs
Russian Twists
Conditioning
Partner Workout
8 Rounds Each
8 KB Front Squats 24/16
20m Farmers Carry
10 Synchro Burpees
Wednesday
Strength
Bench press
Box Jumps
Conditioning
3 Rounds For Time
30/20 Cal Row
15 C2B Pull Ups
10 HSPU
Thursday
Strength
Snatch
Conditioning
10 Rounds For Time:
3 Power Snatches 60/40kgs
15 Wall Balls
Friday
It's Friday Therapy.....show up! (with a skipping rope)
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
Hello. Below you will find this weeks mainline programming. It is our objective that by sharing it with you, you will be able to plan your week / training more efficiently. Beware, workouts look very different written on a webpage to what they are in reality!
We are committed to continue bringing you the absolute best program on the planet.
Thank you.
The guys who write it for you!
(JC&MS)
Monday
Strength
Pull ups
Push ups
Toes to bar
Conditioning
3mins on 2mins rest x 5
200m Run
20 Alt DB Hang Snatches 50/35
AMRAP Box Jump Overs
Tuesday
Strength
Bulgarian Split Squats
Rope Climbs
Russian Twists
Conditioning
Partner Workout
8 Rounds Each
8 KB Front Squats 24/16
20m Farmers Carry
10 Synchro Burpees
Wednesday
Strength
Bench press
Box Jumps
Conditioning
3 Rounds For Time
30/20 Cal Row
15 C2B Pull Ups
10 HSPU
Thursday
Strength
Snatch
Conditioning
10 Rounds For Time:
3 Power Snatches 60/40kgs
15 Wall Balls
Friday
It's Friday Therapy.....show up! (with a skipping rope)
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Hello. Below you will find this weeks mainline programming. It is our objective that by sharing it with you, you will be able to plan your week / training more efficiently. Beware, workouts look very different written on a webpage to what they are in reality!
We are committed to continue bringing you the absolute best program on the planet.
Thank you.
The guys who write it for you!
(JC&MS)
Monday
Strength
Pull ups
Push ups
Toes to bar
Conditioning
3mins on 2mins rest x 5
200m Run
20 Alt DB Hang Snatches 50/35
AMRAP Box Jump Overs
Tuesday
Strength
Bulgarian Split Squats
Rope Climbs
Russian Twists
Conditioning
Partner Workout
8 Rounds Each
8 KB Front Squats 24/16
20m Farmers Carry
10 Synchro Burpees
Wednesday
Strength
Bench press
Box Jumps
Conditioning
3 Rounds For Time
30/20 Cal Row
15 C2B Pull Ups
10 HSPU
Thursday
Strength
Snatch
Conditioning
10 Rounds For Time:
3 Power Snatches 60/40kgs
15 Wall Balls
Friday
It's Friday Therapy.....show up! (with a skipping rope)
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Hello. Below you will find this weeks mainline programming. It is our objective that by sharing it with you, you will be able to plan your week / training more efficiently. Beware, workouts look very different written on a webpage to what they are in reality!
We are committed to continue bringing you the absolute best program on the planet.
Thank you.
The guys who write it for you!
(JC&MS)
Monday
Strength
Pull ups
Push ups
Toes to bar
Conditioning
3mins on 2mins rest x 5
200m Run
20 Alt DB Hang Snatches 50/35
AMRAP Box Jump Overs
Tuesday
Strength
Bulgarian Split Squats
Rope Climbs
Russian Twists
Conditioning
Partner Workout
8 Rounds Each
8 KB Front Squats 24/16
20m Farmers Carry
10 Synchro Burpees
Wednesday
Strength
Bench press
Box Jumps
Conditioning
3 Rounds For Time
30/20 Cal Row
15 C2B Pull Ups
10 HSPU
Thursday
Strength
Snatch
Conditioning
10 Rounds For Time:
3 Power Snatches 60/40kgs
15 Wall Balls
Friday
It's Friday Therapy.....show up! (with a skipping rope)
Hello. Below you will find this weeks mainline programming. It is our objective that by sharing it with you, you will be able to plan your week / training more efficiently. Beware, workouts look very different written on a webpage to what they are in reality!
We are committed to continue bringing you the absolute best program on the planet.
Thank you.
The guys who write it for you!
(JC&MS)
Monday
Strength
Pull ups
Push ups
Toes to bar
Conditioning
3mins on 2mins rest x 5
200m Run
20 Alt DB Hang Snatches 50/35
AMRAP Box Jump Overs
Tuesday
Strength
Bulgarian Split Squats
Rope Climbs
Russian Twists
Conditioning
Partner Workout
8 Rounds Each
8 KB Front Squats 24/16
20m Farmers Carry
10 Synchro Burpees
Wednesday
Strength
Bench press
Box Jumps
Conditioning
3 Rounds For Time
30/20 Cal Row
15 C2B Pull Ups
10 HSPU
Thursday
Strength
Snatch
Conditioning
10 Rounds For Time:
3 Power Snatches 60/40kgs
15 Wall Balls
Friday
It's Friday Therapy.....show up! (with a skipping rope)
One-Hour Workout: Revving Your Swim Engine
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