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Daily Workout #24-5
29 Jan - 2 Feb 2024
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
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!
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
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.
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
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
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
One-Hour Workout: Revving Your Swim Engine
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