Daily Workout #24-19

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

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

Entrance fee

‍

‍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

Entrance fee

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

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

Entrance fee

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

Entrance fee

‍

‍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.