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Any Thing at Any Price
An epic race to the bottom
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It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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