Ladies Run Club #24-33

ENGINE

48 Minute EMOM waterfall style, covering all the Erg Machines
‍

GYMNASTICS

This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.

‍

HYROX

Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.

‍

MOBILITY

Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.

‍

PURE STRENGTH

We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.

‍‍

WEIGHTLIFTING

This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour‍

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

Wednesday - Coffee Spin

With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

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

‍

Saturday Ride

An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com

Start time: 05:59 am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍‍

Sunday - Burj to Burj

https://www.burj2burj.com/about

‍

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
‍This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.

‍

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Entrance fee: https://isddubai.com/athletics-venuehire/

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.

‍

Friday

Brief time: 5:54am‍

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.

‍

Sunday

Time: 05:59am

Session: Burj to Burj‍

Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.

Monday:

What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds

‍

Strength:

A) EMOM x 5 - 12 Alt DB Reverse Lunges

B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB

‍

Conditioning:

4 Rounds:

2:30min AMRAP

15/12 cal row

8 DB front squat

Rest 2:30min

‍

Tuesday:

Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!

‍

Strength:

Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS

‍

Conditioning:

6 rounds

Min 1

10/7 cal bike

AMRAP burpee pull-ups

rest 30 sec

‍

Min 2

AMRAP Double Unders

rest 30 sec

‍

Wednesday:

Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!

‍

Strength:

Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit

‍

Conditioning:

2 rounds for time:

Park run

20 STOH 60/40

Park Run

5 wall walks

‍

Thursday:

Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?

‍

Strength:

EMOM x 12

A) 15/12/9 Cal Ski

B) 30sec Hollow Rock

C) 15 sec unbroken Chest to Bar Pull Ups

‍

Conditioning:

In Teams of 3

3000m ski

200 wall balls

100 pull-ups

AMRAP in remaining time cal ski

‍

Friday:

To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour‍

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

‍

Wednesday - Coffee Spin

With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

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

‍

Saturday Ride

An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com

Start time: 05:59 am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍‍

Sunday - Burj to Burj

https://www.burj2burj.com/about

‍

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
‍This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.

‍

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Entrance fee: https://isddubai.com/athletics-venuehire/

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.

‍

Friday

Brief time: 5:54am‍

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.

‍

Sunday

Time: 05:59am

Session: Burj to Burj‍

Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.

Monday:

What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds

‍

Strength:

A) EMOM x 5 - 12 Alt DB Reverse Lunges

B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB

‍

Conditioning:

4 Rounds:

2:30min AMRAP

15/12 cal row

8 DB front squat

Rest 2:30min

‍

Tuesday:

Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!

‍

Strength:

Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS

‍

Conditioning:

6 rounds

Min 1

10/7 cal bike

AMRAP burpee pull-ups

rest 30 sec

‍

Min 2

AMRAP Double Unders

rest 30 sec

‍

Wednesday:

Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!

‍

Strength:

Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit

‍

Conditioning:

2 rounds for time:

Park run

20 STOH 60/40

Park Run

5 wall walks

‍

Thursday:

Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?

‍

Strength:

EMOM x 12

A) 15/12/9 Cal Ski

B) 30sec Hollow Rock

C) 15 sec unbroken Chest to Bar Pull Ups

‍

Conditioning:

In Teams of 3

3000m ski

200 wall balls

100 pull-ups

AMRAP in remaining time cal ski

‍

Friday:

To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!

ENGINE

48 Minute EMOM waterfall style, covering all the Erg Machines
‍

GYMNASTICS

This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.

‍

HYROX

Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.

‍

MOBILITY

Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.

‍

PURE STRENGTH

We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.

‍‍

WEIGHTLIFTING

This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open

Monday

Time: 5:59am and 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.

PM Session:
‍This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.

‍

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Entrance fee: https://isddubai.com/athletics-venuehire/

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.

‍

Friday

Brief time: 5:54am‍

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.

‍

Sunday

Time: 05:59am

Session: Burj to Burj‍

Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.