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Members of the Month (May)
Congratulations to all the Members of the Month for May!
Congratulations to all the Members of the Month for May!
InnerFight: JAMES SMYTH
Great work James! 6:30am 5 days a week for 3 years always wins! You get what you work for! Keep those shorts short and the choc chip milkshake going with your standard mix of no weakness and life will stay awesome.
Youth: SOFIA CLARK
Sofia is a regular in the Sunday morning kids’ class. She arrives at each class focused and ready to work. She is attentive during instruction times and always does her best to execute movements to the best of her ability. Sofia is kind to her classmates and a great partner to have during the WOD. Her focus, determination, and positive attitude are what has led to her success in mastering and improving her movements and learning new skills. Congratulations, Sofia!
Endurance: GULIYA GALIEVA
Here's some words from her coach Steph, "Guliya spoke to me in October about her dream of running Kazan Marathon. Following that coffee chat, Guliya got to work! Her dedication to the process is simply inspirational. Many of you will have seen her running laps solo and 5am every Tuesday, the only time that she can fit track in due to work commitments. Guliya lives by the InnerFight values, and this award is thoroughly deserved. Congratulations!"
Ladies Run Club: SUSAN ABLA
Susan has been with LRC for just over a year, and has gone from strength to strength. Susan juggles family life and triathlon life, and has recently introduced her daughter, Soph, to LRC too. Susan is hardworking, consistent, and passionate. And it’s incredible to see her display these traits to her children and the LRC community.
We are thrilled to have you as part of the team and excited for your next race season.
Endurance - Ireland: COLIN SALMON
Colin’s journey to Snowdonia seemed straight forward. He was given the work, he did it. We measured his performance and made him aware of his improvements. Col stayed disciplined and always remained focused on his goal.
What was most impressive was when it came to the day of Snowdonia, the race served him up an experience he probably wasn’t expecting. Coming in 3hrs after his target time he showed mental strength and never gave up on the goal.
Alongside that Col endeavors to make all new athletes that join InnerFight to feel as welcomed as he said he did when he first joined.
Endurance - New Zealand: KATE CROCKER
Here's her Coach Zoe about Kate, "She is one of our OG sunrise run club members. She brings a smile to every community run and has levelled up her training by executing big tempo sessions and committing to track Tuesdays to run strong trail events this year. This month, she ramped up her speed and elevation training in preparation for the nugget 23km adventure race and in her words was ‘pleasantly surprised’ at her race execution and finishing time. However we see this as hard work and consistency paying off! We love having you as part of our community Kate, thank you for making it a positive welcoming space!"
ENGINE
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
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
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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.
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!!!
Congratulations to all the Members of the Month for May!
InnerFight: JAMES SMYTH
Great work James! 6:30am 5 days a week for 3 years always wins! You get what you work for! Keep those shorts short and the choc chip milkshake going with your standard mix of no weakness and life will stay awesome.
Youth: SOFIA CLARK
Sofia is a regular in the Sunday morning kids’ class. She arrives at each class focused and ready to work. She is attentive during instruction times and always does her best to execute movements to the best of her ability. Sofia is kind to her classmates and a great partner to have during the WOD. Her focus, determination, and positive attitude are what has led to her success in mastering and improving her movements and learning new skills. Congratulations, Sofia!
Endurance: GULIYA GALIEVA
Here's some words from her coach Steph, "Guliya spoke to me in October about her dream of running Kazan Marathon. Following that coffee chat, Guliya got to work! Her dedication to the process is simply inspirational. Many of you will have seen her running laps solo and 5am every Tuesday, the only time that she can fit track in due to work commitments. Guliya lives by the InnerFight values, and this award is thoroughly deserved. Congratulations!"
Ladies Run Club: SUSAN ABLA
Susan has been with LRC for just over a year, and has gone from strength to strength. Susan juggles family life and triathlon life, and has recently introduced her daughter, Soph, to LRC too. Susan is hardworking, consistent, and passionate. And it’s incredible to see her display these traits to her children and the LRC community.
We are thrilled to have you as part of the team and excited for your next race season.
Endurance - Ireland: COLIN SALMON
Colin’s journey to Snowdonia seemed straight forward. He was given the work, he did it. We measured his performance and made him aware of his improvements. Col stayed disciplined and always remained focused on his goal.
What was most impressive was when it came to the day of Snowdonia, the race served him up an experience he probably wasn’t expecting. Coming in 3hrs after his target time he showed mental strength and never gave up on the goal.
Alongside that Col endeavors to make all new athletes that join InnerFight to feel as welcomed as he said he did when he first joined.
Endurance - New Zealand: KATE CROCKER
Here's her Coach Zoe about Kate, "She is one of our OG sunrise run club members. She brings a smile to every community run and has levelled up her training by executing big tempo sessions and committing to track Tuesdays to run strong trail events this year. This month, she ramped up her speed and elevation training in preparation for the nugget 23km adventure race and in her words was ‘pleasantly surprised’ at her race execution and finishing time. However we see this as hard work and consistency paying off! We love having you as part of our community Kate, thank you for making it a positive welcoming space!"
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.
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
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
Congratulations to all the Members of the Month for May!
InnerFight: JAMES SMYTH
Great work James! 6:30am 5 days a week for 3 years always wins! You get what you work for! Keep those shorts short and the choc chip milkshake going with your standard mix of no weakness and life will stay awesome.
Youth: SOFIA CLARK
Sofia is a regular in the Sunday morning kids’ class. She arrives at each class focused and ready to work. She is attentive during instruction times and always does her best to execute movements to the best of her ability. Sofia is kind to her classmates and a great partner to have during the WOD. Her focus, determination, and positive attitude are what has led to her success in mastering and improving her movements and learning new skills. Congratulations, Sofia!
Endurance: GULIYA GALIEVA
Here's some words from her coach Steph, "Guliya spoke to me in October about her dream of running Kazan Marathon. Following that coffee chat, Guliya got to work! Her dedication to the process is simply inspirational. Many of you will have seen her running laps solo and 5am every Tuesday, the only time that she can fit track in due to work commitments. Guliya lives by the InnerFight values, and this award is thoroughly deserved. Congratulations!"
Ladies Run Club: SUSAN ABLA
Susan has been with LRC for just over a year, and has gone from strength to strength. Susan juggles family life and triathlon life, and has recently introduced her daughter, Soph, to LRC too. Susan is hardworking, consistent, and passionate. And it’s incredible to see her display these traits to her children and the LRC community.
We are thrilled to have you as part of the team and excited for your next race season.
Endurance - Ireland: COLIN SALMON
Colin’s journey to Snowdonia seemed straight forward. He was given the work, he did it. We measured his performance and made him aware of his improvements. Col stayed disciplined and always remained focused on his goal.
What was most impressive was when it came to the day of Snowdonia, the race served him up an experience he probably wasn’t expecting. Coming in 3hrs after his target time he showed mental strength and never gave up on the goal.
Alongside that Col endeavors to make all new athletes that join InnerFight to feel as welcomed as he said he did when he first joined.
Endurance - New Zealand: KATE CROCKER
Here's her Coach Zoe about Kate, "She is one of our OG sunrise run club members. She brings a smile to every community run and has levelled up her training by executing big tempo sessions and committing to track Tuesdays to run strong trail events this year. This month, she ramped up her speed and elevation training in preparation for the nugget 23km adventure race and in her words was ‘pleasantly surprised’ at her race execution and finishing time. However we see this as hard work and consistency paying off! We love having you as part of our community Kate, thank you for making it a positive welcoming space!"
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.
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
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
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
Congratulations to all the Members of the Month for May!
InnerFight: JAMES SMYTH
Great work James! 6:30am 5 days a week for 3 years always wins! You get what you work for! Keep those shorts short and the choc chip milkshake going with your standard mix of no weakness and life will stay awesome.
Youth: SOFIA CLARK
Sofia is a regular in the Sunday morning kids’ class. She arrives at each class focused and ready to work. She is attentive during instruction times and always does her best to execute movements to the best of her ability. Sofia is kind to her classmates and a great partner to have during the WOD. Her focus, determination, and positive attitude are what has led to her success in mastering and improving her movements and learning new skills. Congratulations, Sofia!
Endurance: GULIYA GALIEVA
Here's some words from her coach Steph, "Guliya spoke to me in October about her dream of running Kazan Marathon. Following that coffee chat, Guliya got to work! Her dedication to the process is simply inspirational. Many of you will have seen her running laps solo and 5am every Tuesday, the only time that she can fit track in due to work commitments. Guliya lives by the InnerFight values, and this award is thoroughly deserved. Congratulations!"
Ladies Run Club: SUSAN ABLA
Susan has been with LRC for just over a year, and has gone from strength to strength. Susan juggles family life and triathlon life, and has recently introduced her daughter, Soph, to LRC too. Susan is hardworking, consistent, and passionate. And it’s incredible to see her display these traits to her children and the LRC community.
We are thrilled to have you as part of the team and excited for your next race season.
Endurance - Ireland: COLIN SALMON
Colin’s journey to Snowdonia seemed straight forward. He was given the work, he did it. We measured his performance and made him aware of his improvements. Col stayed disciplined and always remained focused on his goal.
What was most impressive was when it came to the day of Snowdonia, the race served him up an experience he probably wasn’t expecting. Coming in 3hrs after his target time he showed mental strength and never gave up on the goal.
Alongside that Col endeavors to make all new athletes that join InnerFight to feel as welcomed as he said he did when he first joined.
Endurance - New Zealand: KATE CROCKER
Here's her Coach Zoe about Kate, "She is one of our OG sunrise run club members. She brings a smile to every community run and has levelled up her training by executing big tempo sessions and committing to track Tuesdays to run strong trail events this year. This month, she ramped up her speed and elevation training in preparation for the nugget 23km adventure race and in her words was ‘pleasantly surprised’ at her race execution and finishing time. However we see this as hard work and consistency paying off! We love having you as part of our community Kate, thank you for making it a positive welcoming space!"
Congratulations to all the Members of the Month for May!
InnerFight: JAMES SMYTH
Great work James! 6:30am 5 days a week for 3 years always wins! You get what you work for! Keep those shorts short and the choc chip milkshake going with your standard mix of no weakness and life will stay awesome.
Youth: SOFIA CLARK
Sofia is a regular in the Sunday morning kids’ class. She arrives at each class focused and ready to work. She is attentive during instruction times and always does her best to execute movements to the best of her ability. Sofia is kind to her classmates and a great partner to have during the WOD. Her focus, determination, and positive attitude are what has led to her success in mastering and improving her movements and learning new skills. Congratulations, Sofia!
Endurance: GULIYA GALIEVA
Here's some words from her coach Steph, "Guliya spoke to me in October about her dream of running Kazan Marathon. Following that coffee chat, Guliya got to work! Her dedication to the process is simply inspirational. Many of you will have seen her running laps solo and 5am every Tuesday, the only time that she can fit track in due to work commitments. Guliya lives by the InnerFight values, and this award is thoroughly deserved. Congratulations!"
Ladies Run Club: SUSAN ABLA
Susan has been with LRC for just over a year, and has gone from strength to strength. Susan juggles family life and triathlon life, and has recently introduced her daughter, Soph, to LRC too. Susan is hardworking, consistent, and passionate. And it’s incredible to see her display these traits to her children and the LRC community.
We are thrilled to have you as part of the team and excited for your next race season.
Endurance - Ireland: COLIN SALMON
Colin’s journey to Snowdonia seemed straight forward. He was given the work, he did it. We measured his performance and made him aware of his improvements. Col stayed disciplined and always remained focused on his goal.
What was most impressive was when it came to the day of Snowdonia, the race served him up an experience he probably wasn’t expecting. Coming in 3hrs after his target time he showed mental strength and never gave up on the goal.
Alongside that Col endeavors to make all new athletes that join InnerFight to feel as welcomed as he said he did when he first joined.
Endurance - New Zealand: KATE CROCKER
Here's her Coach Zoe about Kate, "She is one of our OG sunrise run club members. She brings a smile to every community run and has levelled up her training by executing big tempo sessions and committing to track Tuesdays to run strong trail events this year. This month, she ramped up her speed and elevation training in preparation for the nugget 23km adventure race and in her words was ‘pleasantly surprised’ at her race execution and finishing time. However we see this as hard work and consistency paying off! We love having you as part of our community Kate, thank you for making it a positive welcoming space!"
One-Hour Workout: Revving Your Swim Engine
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