.svg){kind=icon}
Members of the Month (December)
Congratulations to all the Members of the Month for December!
Congratulations to all the Members of the Month for December!
InnerFight: ROSA ANGELICA MIGUEL SANMARTIN
Rosa, despite her demanding work schedule, always shows up! She has been crushing it during December and is excited about the Open approaching! We look forward to seeing her dominate this and continue to keep pushing herself in classes!
Youth: MIRWAIS ARGHANDIWAL
A longtime member of InnerFight and current member of our Teens+ program, Mirwais is kind, focused, and positive. As with his favorite sport of golf, Mirwais demonstrates a strong passion and work ethic each time he comes to class. Admirably, Mirwais also makes time to share his fitness knowledge with our Heroes of Hope athletes, showing both patience and enthusiasm. He also actively participates in the InnerFight community and can often be seen with his family at community events and in class. Congratulations Mirwais!
Endurance: LULUA FAIZULLABHOY
Here's what her coach Rob Foster has to say, "Lulua is a force of nature, a positive, enthusiastic and giving person, whose recent accomplishments and future plans demonstrate all the values we believe in at InnerFight. She asks great questions, gives everything all her effort and does so with a smile. She is a pleasure to coach and a pleasure to know."
Ladies Run Club: CLAIRE GILBODY
Claire has been consistently hitting our Monday evening strength classes at LRC during her AD Marathon training build. And this month saw her complete her marathon in 4:12:43, which was a 2 mins PB. Claire now has her eyes set on the ultra distance of 2 Oceans in South Africa this April. Keep up the consistency, Claire!
Endurance - Ireland: SEAN KINSELLA
Sean has been an amazing edition to the InnerFight crew. From the day he signed up he applied himself in all areas with the Amsterdam marathon as the main goal. Sean has shown dedication and resilience even through the toughest month of the year and always manages to have a smile on his face. We have witnessed huge performance improvments in Sean since joing and this month we want to recognise that. It’s amazing to see his hard work pay off and his progression show. Sean is setting his sights on some Ultra goals for 2024 and we are looking forward to seeing him smash them! Very well deserved and we are routing for you for 2024.
Endurance - New Zealand: CHARLOTTE HAYCOCK
Charlotte joined us for one of our first ever track sessions in December 2022. Clearly stating 'I'm not a morning person but I'd like that to change'. Over the course of the year Charlotte has navigated a busy work life balance but has kept coming back to Track Tuesdays and committed to our community membership to help her achieve her running goals. She then decided to step up her training and go all in with one to one coaching to help her train towards Tarawera 50km in February.
Our community loves your morning smiles and wicked sense of humour Charlotte! We are with you every step of the way, in training and in life.
.jpeg)
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
.jpeg)
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.
.jpeg)
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!
Congratulations to all the Members of the Month for December!
InnerFight: ROSA ANGELICA MIGUEL SANMARTIN
Rosa, despite her demanding work schedule, always shows up! She has been crushing it during December and is excited about the Open approaching! We look forward to seeing her dominate this and continue to keep pushing herself in classes!
Youth: MIRWAIS ARGHANDIWAL
A longtime member of InnerFight and current member of our Teens+ program, Mirwais is kind, focused, and positive. As with his favorite sport of golf, Mirwais demonstrates a strong passion and work ethic each time he comes to class. Admirably, Mirwais also makes time to share his fitness knowledge with our Heroes of Hope athletes, showing both patience and enthusiasm. He also actively participates in the InnerFight community and can often be seen with his family at community events and in class. Congratulations Mirwais!
Endurance: LULUA FAIZULLABHOY
Here's what her coach Rob Foster has to say, "Lulua is a force of nature, a positive, enthusiastic and giving person, whose recent accomplishments and future plans demonstrate all the values we believe in at InnerFight. She asks great questions, gives everything all her effort and does so with a smile. She is a pleasure to coach and a pleasure to know."
Ladies Run Club: CLAIRE GILBODY
Claire has been consistently hitting our Monday evening strength classes at LRC during her AD Marathon training build. And this month saw her complete her marathon in 4:12:43, which was a 2 mins PB. Claire now has her eyes set on the ultra distance of 2 Oceans in South Africa this April. Keep up the consistency, Claire!
Endurance - Ireland: SEAN KINSELLA
Sean has been an amazing edition to the InnerFight crew. From the day he signed up he applied himself in all areas with the Amsterdam marathon as the main goal. Sean has shown dedication and resilience even through the toughest month of the year and always manages to have a smile on his face. We have witnessed huge performance improvments in Sean since joing and this month we want to recognise that. It’s amazing to see his hard work pay off and his progression show. Sean is setting his sights on some Ultra goals for 2024 and we are looking forward to seeing him smash them! Very well deserved and we are routing for you for 2024.
Endurance - New Zealand: CHARLOTTE HAYCOCK
Charlotte joined us for one of our first ever track sessions in December 2022. Clearly stating 'I'm not a morning person but I'd like that to change'. Over the course of the year Charlotte has navigated a busy work life balance but has kept coming back to Track Tuesdays and committed to our community membership to help her achieve her running goals. She then decided to step up her training and go all in with one to one coaching to help her train towards Tarawera 50km in February.
Our community loves your morning smiles and wicked sense of humour Charlotte! We are with you every step of the way, in training and in life.
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
Congratulations to all the Members of the Month for December!
InnerFight: ROSA ANGELICA MIGUEL SANMARTIN
Rosa, despite her demanding work schedule, always shows up! She has been crushing it during December and is excited about the Open approaching! We look forward to seeing her dominate this and continue to keep pushing herself in classes!
Youth: MIRWAIS ARGHANDIWAL
A longtime member of InnerFight and current member of our Teens+ program, Mirwais is kind, focused, and positive. As with his favorite sport of golf, Mirwais demonstrates a strong passion and work ethic each time he comes to class. Admirably, Mirwais also makes time to share his fitness knowledge with our Heroes of Hope athletes, showing both patience and enthusiasm. He also actively participates in the InnerFight community and can often be seen with his family at community events and in class. Congratulations Mirwais!
Endurance: LULUA FAIZULLABHOY
Here's what her coach Rob Foster has to say, "Lulua is a force of nature, a positive, enthusiastic and giving person, whose recent accomplishments and future plans demonstrate all the values we believe in at InnerFight. She asks great questions, gives everything all her effort and does so with a smile. She is a pleasure to coach and a pleasure to know."
Ladies Run Club: CLAIRE GILBODY
Claire has been consistently hitting our Monday evening strength classes at LRC during her AD Marathon training build. And this month saw her complete her marathon in 4:12:43, which was a 2 mins PB. Claire now has her eyes set on the ultra distance of 2 Oceans in South Africa this April. Keep up the consistency, Claire!
Endurance - Ireland: SEAN KINSELLA
Sean has been an amazing edition to the InnerFight crew. From the day he signed up he applied himself in all areas with the Amsterdam marathon as the main goal. Sean has shown dedication and resilience even through the toughest month of the year and always manages to have a smile on his face. We have witnessed huge performance improvments in Sean since joing and this month we want to recognise that. It’s amazing to see his hard work pay off and his progression show. Sean is setting his sights on some Ultra goals for 2024 and we are looking forward to seeing him smash them! Very well deserved and we are routing for you for 2024.
Endurance - New Zealand: CHARLOTTE HAYCOCK
Charlotte joined us for one of our first ever track sessions in December 2022. Clearly stating 'I'm not a morning person but I'd like that to change'. Over the course of the year Charlotte has navigated a busy work life balance but has kept coming back to Track Tuesdays and committed to our community membership to help her achieve her running goals. She then decided to step up her training and go all in with one to one coaching to help her train towards Tarawera 50km in February.
Our community loves your morning smiles and wicked sense of humour Charlotte! We are with you every step of the way, in training and in life.
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
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
Congratulations to all the Members of the Month for December!
InnerFight: ROSA ANGELICA MIGUEL SANMARTIN
Rosa, despite her demanding work schedule, always shows up! She has been crushing it during December and is excited about the Open approaching! We look forward to seeing her dominate this and continue to keep pushing herself in classes!
Youth: MIRWAIS ARGHANDIWAL
A longtime member of InnerFight and current member of our Teens+ program, Mirwais is kind, focused, and positive. As with his favorite sport of golf, Mirwais demonstrates a strong passion and work ethic each time he comes to class. Admirably, Mirwais also makes time to share his fitness knowledge with our Heroes of Hope athletes, showing both patience and enthusiasm. He also actively participates in the InnerFight community and can often be seen with his family at community events and in class. Congratulations Mirwais!
Endurance: LULUA FAIZULLABHOY
Here's what her coach Rob Foster has to say, "Lulua is a force of nature, a positive, enthusiastic and giving person, whose recent accomplishments and future plans demonstrate all the values we believe in at InnerFight. She asks great questions, gives everything all her effort and does so with a smile. She is a pleasure to coach and a pleasure to know."
Ladies Run Club: CLAIRE GILBODY
Claire has been consistently hitting our Monday evening strength classes at LRC during her AD Marathon training build. And this month saw her complete her marathon in 4:12:43, which was a 2 mins PB. Claire now has her eyes set on the ultra distance of 2 Oceans in South Africa this April. Keep up the consistency, Claire!
Endurance - Ireland: SEAN KINSELLA
Sean has been an amazing edition to the InnerFight crew. From the day he signed up he applied himself in all areas with the Amsterdam marathon as the main goal. Sean has shown dedication and resilience even through the toughest month of the year and always manages to have a smile on his face. We have witnessed huge performance improvments in Sean since joing and this month we want to recognise that. It’s amazing to see his hard work pay off and his progression show. Sean is setting his sights on some Ultra goals for 2024 and we are looking forward to seeing him smash them! Very well deserved and we are routing for you for 2024.
Endurance - New Zealand: CHARLOTTE HAYCOCK
Charlotte joined us for one of our first ever track sessions in December 2022. Clearly stating 'I'm not a morning person but I'd like that to change'. Over the course of the year Charlotte has navigated a busy work life balance but has kept coming back to Track Tuesdays and committed to our community membership to help her achieve her running goals. She then decided to step up her training and go all in with one to one coaching to help her train towards Tarawera 50km in February.
Our community loves your morning smiles and wicked sense of humour Charlotte! We are with you every step of the way, in training and in life.
Congratulations to all the Members of the Month for December!
InnerFight: ROSA ANGELICA MIGUEL SANMARTIN
Rosa, despite her demanding work schedule, always shows up! She has been crushing it during December and is excited about the Open approaching! We look forward to seeing her dominate this and continue to keep pushing herself in classes!
Youth: MIRWAIS ARGHANDIWAL
A longtime member of InnerFight and current member of our Teens+ program, Mirwais is kind, focused, and positive. As with his favorite sport of golf, Mirwais demonstrates a strong passion and work ethic each time he comes to class. Admirably, Mirwais also makes time to share his fitness knowledge with our Heroes of Hope athletes, showing both patience and enthusiasm. He also actively participates in the InnerFight community and can often be seen with his family at community events and in class. Congratulations Mirwais!
Endurance: LULUA FAIZULLABHOY
Here's what her coach Rob Foster has to say, "Lulua is a force of nature, a positive, enthusiastic and giving person, whose recent accomplishments and future plans demonstrate all the values we believe in at InnerFight. She asks great questions, gives everything all her effort and does so with a smile. She is a pleasure to coach and a pleasure to know."
Ladies Run Club: CLAIRE GILBODY
Claire has been consistently hitting our Monday evening strength classes at LRC during her AD Marathon training build. And this month saw her complete her marathon in 4:12:43, which was a 2 mins PB. Claire now has her eyes set on the ultra distance of 2 Oceans in South Africa this April. Keep up the consistency, Claire!
Endurance - Ireland: SEAN KINSELLA
Sean has been an amazing edition to the InnerFight crew. From the day he signed up he applied himself in all areas with the Amsterdam marathon as the main goal. Sean has shown dedication and resilience even through the toughest month of the year and always manages to have a smile on his face. We have witnessed huge performance improvments in Sean since joing and this month we want to recognise that. It’s amazing to see his hard work pay off and his progression show. Sean is setting his sights on some Ultra goals for 2024 and we are looking forward to seeing him smash them! Very well deserved and we are routing for you for 2024.
Endurance - New Zealand: CHARLOTTE HAYCOCK
Charlotte joined us for one of our first ever track sessions in December 2022. Clearly stating 'I'm not a morning person but I'd like that to change'. Over the course of the year Charlotte has navigated a busy work life balance but has kept coming back to Track Tuesdays and committed to our community membership to help her achieve her running goals. She then decided to step up her training and go all in with one to one coaching to help her train towards Tarawera 50km in February.
Our community loves your morning smiles and wicked sense of humour Charlotte! We are with you every step of the way, in training and in life.
One-Hour Workout: Revving Your Swim Engine
.jpeg)
.jpeg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
