Ladies Run Club #24-44

ENGINE

We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.

‍

GYMNASTICS

To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.

‍

HYROX

Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.

‍

MOBILITY

Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.

‍

PURE STRENGTH

In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.

‍

WEIGHTLIFTING

This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work

Track Tuesday

The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

Wednesday Ride

This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Friday, Sea Swim

With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.

Start time: 06:19 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Ride

This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!

Start time: 05:59 am

Session Length: 3 hour

Location: Bottom of the stick

Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.

Monday:

Strength:

Pull Ups and Dumbell Bench Press

‍

Conditioning:

Amrap 20

Car Park sandbag bear hug carry

10 hand-release push-ups

10 pull-ups

Half park run

‍

Tuesday:

Strength:

Front Squats

‍

Conditioning:

In a 3 minute window

10 Dual KB front squats (2x 20/16)

30/25/20 cal Row

AMRAP wall balls

Rest 2 mins x 5

‍

Wednesday:

Strength:

A) Power Clean + Hang Power Clean

B) Clean Complex + Wall Walks

‍

Conditioning:

FOR TIME

3-6-9 Power clean

2-4-6 wall walks

into

9-12-15 Power Clean

9-12-15 Burpee over bar

‍

Thursday:

Strength:

KB Single Leg Deadlifts + Arch Holds

‍

Conditioning:

EMOM 16

Min 1 - 20 alt DB hang snatch (50/35)

Min 2 - 20/15 box jump over

Min 3 -18/15/12/9 Cal assault bike

Min 4 - Rest

‍

Friday:

Conditioning:

Another spicy Friday to end the week, and then we finish together with a Durante Special!

Track Tuesday

The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

Wednesday Ride

This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Friday, Sea Swim

With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.

Start time: 06:19 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Ride

This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!

Start time: 05:59 am

Session Length: 3 hour

Location: Bottom of the stick

Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.

Monday:

Strength:

Pull Ups and Dumbell Bench Press

‍

Conditioning:

Amrap 20

Car Park sandbag bear hug carry

10 hand-release push-ups

10 pull-ups

Half park run

‍

Tuesday:

Strength:

Front Squats

‍

Conditioning:

In a 3 minute window

10 Dual KB front squats (2x 20/16)

30/25/20 cal Row

AMRAP wall balls

Rest 2 mins x 5

‍

Wednesday:

Strength:

A) Power Clean + Hang Power Clean

B) Clean Complex + Wall Walks

‍

Conditioning:

FOR TIME

3-6-9 Power clean

2-4-6 wall walks

into

9-12-15 Power Clean

9-12-15 Burpee over bar

‍

Thursday:

Strength:

KB Single Leg Deadlifts + Arch Holds

‍

Conditioning:

EMOM 16

Min 1 - 20 alt DB hang snatch (50/35)

Min 2 - 20/15 box jump over

Min 3 -18/15/12/9 Cal assault bike

Min 4 - Rest

‍

Friday:

Conditioning:

Another spicy Friday to end the week, and then we finish together with a Durante Special!

ENGINE

We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.

‍

GYMNASTICS

To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.

‍

HYROX

Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.

‍

MOBILITY

Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.

‍

PURE STRENGTH

In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.

‍

WEIGHTLIFTING

This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work

Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.