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Daily Workout #25-5
3 - 7 February 2025
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
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
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
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
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
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 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
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.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
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
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
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.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
One-Hour Workout: Revving Your Swim Engine
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