Daily Workout 25-8

Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!

‍

Monday:

We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?

Strength:

A) Every 2mins x 5 - 5 Back Squats Tempo 30X1

B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups

C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats

Conditioning:

For Time:

500/400m row

50 Wall Balls

500/400m row

‍

‍

Tuesday:

Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.

Strength:

A) Every 2mins x 5  - 8 Earthquake Bar Bench Press Tempo 20X1

B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups

Conditioning:

10 rounds for time In Pairs YGIG

15/12 cal bike

2 lengths carpark dual KB front rack carry.

‍

‍

Wednesday:

Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.

Strength:

A) 5 Mins to establish a Max height box jump

B) EMOM x 8 - 3 hang power cleans

c) Every 2 mins x 5 - 5 frog stance Deadlift

Conditioning:

For Time:

30-20-10

Sandbag Over Shoulder

DB Push Press

‍

‍

Thursday:

Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.

Strength:

Pendlay Row

Every 2 mins x 4 - 10/10/8/8 Pendlay Row

Conditioning:

EMOM 24

Min 1 - Assault bike

Min 2 - 25 ab mat sit-ups

Min 3 - Ski erg

Min 4 - 15/12/9 burpee

‍

‍

Friday:

Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!

Strength:

Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!

‍

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

Entrance fee

‍

‍Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be building in pace as the blocks progress. Each block of work is 6 mins long and has a 2 mins recovery. Start at a 5/10 effort and gradually build to a 8/10 RPE.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Today we will be running 200m repeats at 1km pace. This is a fast session, focus on keeping good running form throughout.

‍

Wednesday

Time: 5:59am & 4:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you in the morning. The session at 5:59am will be 1km into 400m repeats, back to 1km.
In the evening we will run easy at 4:59pm this week with IFE ahead of Iftar in Gym 2 from 6pm.

‍

Friday

Hills Start Time: 5:29am

Tempo
Brief time: 5:54am
Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).

‍

Saturday

Location: KhorFakkan

Session: LRC Training Camp

We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com

‍

‍

Sunday

Location: KhorFakkan

Session: LRC Training Camp

We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com

Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!

‍

Monday:

We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?

Strength:

A) Every 2mins x 5 - 5 Back Squats Tempo 30X1

B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups

C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats

Conditioning:

For Time:

500/400m row

50 Wall Balls

500/400m row

‍

‍

Tuesday:

Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.

Strength:

A) Every 2mins x 5  - 8 Earthquake Bar Bench Press Tempo 20X1

B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups

Conditioning:

10 rounds for time In Pairs YGIG

15/12 cal bike

2 lengths carpark dual KB front rack carry.

‍

‍

Wednesday:

Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.

Strength:

A) 5 Mins to establish a Max height box jump

B) EMOM x 8 - 3 hang power cleans

c) Every 2 mins x 5 - 5 frog stance Deadlift

Conditioning:

For Time:

30-20-10

Sandbag Over Shoulder

DB Push Press

‍

‍

Thursday:

Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.

Strength:

Pendlay Row

Every 2 mins x 4 - 10/10/8/8 Pendlay Row

Conditioning:

EMOM 24

Min 1 - Assault bike

Min 2 - 25 ab mat sit-ups

Min 3 - Ski erg

Min 4 - 15/12/9 burpee

‍

‍

Friday:

Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!

Strength:

Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!

‍

ENGINE

Revisiting Mikkos with some over and under-threshold intervals.

‍

GYMNASTICS

This week, we will spend some time on ring dips! Get read for isometric holds, eccentrics, strict work, and kipping progressions. We’ll prioritise lockout strength, crucial for pressing movements like handstand push-ups, strict presses, and jerks.

‍

HYROX

We will take on a full HYROX for the race simulation. It can be done individually or in pairs.

‍

MOBILITY

This weekend, the mobility focus is improving the range of motion in joints and muscles. Upper body mobility focuses on the shoulders, wrists, and T spine, helping with movements like reaching and rotating. Lower body mobility targets the hips, knees, and ankles, improving flexibility for activities like squats and lunges. Come join us to keep those bodies healthy.

PURE STRENGTH

In Pure Strength this week, we are hitting some cluster sets on the front squat on Monday, followed by some single leg work coupled with the bent-over rows.  We are clustering the Bench Press and ring rows to build some push and pull strength, followed by some dumbbell Romanian Deadlifts on Wednesday.

‍

WEIGHTLIFTING

For weightlifting this week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be building in pace as the blocks progress. Each block of work is 6 mins long and has a 2 mins recovery. Start at a 5/10 effort and gradually build to a 8/10 RPE.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Today we will be running 200m repeats at 1km pace. This is a fast session, focus on keeping good running form throughout.

‍

Wednesday

Time: 5:59am & 4:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you in the morning. The session at 5:59am will be 1km into 400m repeats, back to 1km.
In the evening we will run easy at 4:59pm this week with IFE ahead of Iftar in Gym 2 from 6pm.

‍

Friday

Hills Start Time: 5:29am

Tempo
Brief time: 5:54am
Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).

‍

Saturday

Location: KhorFakkan

Session: LRC Training Camp

We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com

‍

‍

Sunday

Location: KhorFakkan

Session: LRC Training Camp

We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com

Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!

‍

Monday:

We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?

Strength:

A) Every 2mins x 5 - 5 Back Squats Tempo 30X1

B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups

C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats

Conditioning:

For Time:

500/400m row

50 Wall Balls

500/400m row

‍

‍

Tuesday:

Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.

Strength:

A) Every 2mins x 5  - 8 Earthquake Bar Bench Press Tempo 20X1

B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups

Conditioning:

10 rounds for time In Pairs YGIG

15/12 cal bike

2 lengths carpark dual KB front rack carry.

‍

‍

Wednesday:

Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.

Strength:

A) 5 Mins to establish a Max height box jump

B) EMOM x 8 - 3 hang power cleans

c) Every 2 mins x 5 - 5 frog stance Deadlift

Conditioning:

For Time:

30-20-10

Sandbag Over Shoulder

DB Push Press

‍

‍

Thursday:

Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.

Strength:

Pendlay Row

Every 2 mins x 4 - 10/10/8/8 Pendlay Row

Conditioning:

EMOM 24

Min 1 - Assault bike

Min 2 - 25 ab mat sit-ups

Min 3 - Ski erg

Min 4 - 15/12/9 burpee

‍

‍

Friday:

Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!

Strength:

Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!

‍

ENGINE

Revisiting Mikkos with some over and under-threshold intervals.

‍

GYMNASTICS

This week, we will spend some time on ring dips! Get read for isometric holds, eccentrics, strict work, and kipping progressions. We’ll prioritise lockout strength, crucial for pressing movements like handstand push-ups, strict presses, and jerks.

‍

HYROX

We will take on a full HYROX for the race simulation. It can be done individually or in pairs.

‍

MOBILITY

This weekend, the mobility focus is improving the range of motion in joints and muscles. Upper body mobility focuses on the shoulders, wrists, and T spine, helping with movements like reaching and rotating. Lower body mobility targets the hips, knees, and ankles, improving flexibility for activities like squats and lunges. Come join us to keep those bodies healthy.

PURE STRENGTH

In Pure Strength this week, we are hitting some cluster sets on the front squat on Monday, followed by some single leg work coupled with the bent-over rows.  We are clustering the Bench Press and ring rows to build some push and pull strength, followed by some dumbbell Romanian Deadlifts on Wednesday.

‍

WEIGHTLIFTING

For weightlifting this week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!

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

Entrance fee

‍

‍Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds