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Daily Workout 25-14
07 - 11 April 2025
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to 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 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
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
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
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to 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 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
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.
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
One-Hour Workout: Revving Your Swim Engine
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