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Members of the Month (May)
Congratulations to all the Members of the Month for MAY!
InnerFight: ALAN YOUNG
Alan has been crushing our mainline program and has shown through being a good person, consistent, hungry to learn and be coached that great things happen!
Youth: MOLLY THOMAS
Molly, our May Youth Member of the Month, started with us in the Kids class back in 2020. She was always full of energy and wore a big smile. She leveled up to Preteens where she grew in strength and confidence. Lately, she's been a leader in class and helped out by beautifully demonstrating movements. In May, we saw Molly level up again to our Teens class. It's been amazing to watch her confidently make the transition and continue to challenge herself—all with a smile!
Endurance: JASON HARROD
We have our pillars here at IFE and Jason has ticked all of them in the run-up to the notoriously tough 361 mountain biking challenge in South Africa. He successfully balances work, family life and training and as a result of this and his hard work, completed the course in an amazing 21.44.41. This guy works so hard for not just himself but the whole community. Very well deserved!
Ladies Run Club: MARIA ERDYNEEVA
Maria joined LRC in July last year for our Online Summer Plan. To say that Maria is consistent and passionate is an understatement. She trains week in, week out, and encourages our other members in true InnerFight style. This month, despite the heat and humidity, Maria PBd at the 5km distance, and earned herself a spot on the age group podium. Well done Maria, we are excited for your next race season with us.
Endurance - Ireland: TIMO EULENSPIELGEL
You have done what most people simply will not do, and that is trust the process through more bad days than good. You have persisted through reduced sessions, reduced paces, niggling injuries, and continued to stretch, build strength, and trust in our support.
When you came to us originally, you said your goal was “to be able to explore the trails one day,” and that day has come. You embarked on your first successful trail run over the weekend and have booked yourself in for your first race in September. This is huge.
The team is proud of you.
Endurance - New Zealand: BROOKE HARRIS
Since joining us last year, Brooke has been determined to improve her speed and build strength for her next Marathon.
This month she has started her build for Queenstown by hitting every training session with the end goal in sight. Encouraging friends and other community members to join her for sessions means that it keeps her accountable and makes them more fun!
If you asked Brooke what she would be doing this time last year, running probably wouldn’t have been apart of it. She’s formed strong habits, worked on her mindset and made training a non negotiable part of her life.
Be proud of what you have done for yourself in the last 12 or so months Brooke, it’s admirable.
You are a valuable member of our community, bringing humour and positive culture into our sessions, coffee runs and community get togethers. Congrats on everything you have achieved so far Brooke.
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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
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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.
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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!
InnerFight: ALAN YOUNG
Alan has been crushing our mainline program and has shown through being a good person, consistent, hungry to learn and be coached that great things happen!
Youth: MOLLY THOMAS
Molly, our May Youth Member of the Month, started with us in the Kids class back in 2020. She was always full of energy and wore a big smile. She leveled up to Preteens where she grew in strength and confidence. Lately, she's been a leader in class and helped out by beautifully demonstrating movements. In May, we saw Molly level up again to our Teens class. It's been amazing to watch her confidently make the transition and continue to challenge herself—all with a smile!
Endurance: JASON HARROD
We have our pillars here at IFE and Jason has ticked all of them in the run-up to the notoriously tough 361 mountain biking challenge in South Africa. He successfully balances work, family life and training and as a result of this and his hard work, completed the course in an amazing 21.44.41. This guy works so hard for not just himself but the whole community. Very well deserved!
Ladies Run Club: MARIA ERDYNEEVA
Maria joined LRC in July last year for our Online Summer Plan. To say that Maria is consistent and passionate is an understatement. She trains week in, week out, and encourages our other members in true InnerFight style. This month, despite the heat and humidity, Maria PBd at the 5km distance, and earned herself a spot on the age group podium. Well done Maria, we are excited for your next race season with us.
Endurance - Ireland: TIMO EULENSPIELGEL
You have done what most people simply will not do, and that is trust the process through more bad days than good. You have persisted through reduced sessions, reduced paces, niggling injuries, and continued to stretch, build strength, and trust in our support.
When you came to us originally, you said your goal was “to be able to explore the trails one day,” and that day has come. You embarked on your first successful trail run over the weekend and have booked yourself in for your first race in September. This is huge.
The team is proud of you.
Endurance - New Zealand: BROOKE HARRIS
Since joining us last year, Brooke has been determined to improve her speed and build strength for her next Marathon.
This month she has started her build for Queenstown by hitting every training session with the end goal in sight. Encouraging friends and other community members to join her for sessions means that it keeps her accountable and makes them more fun!
If you asked Brooke what she would be doing this time last year, running probably wouldn’t have been apart of it. She’s formed strong habits, worked on her mindset and made training a non negotiable part of her life.
Be proud of what you have done for yourself in the last 12 or so months Brooke, it’s admirable.
You are a valuable member of our community, bringing humour and positive culture into our sessions, coffee runs and community get togethers. Congrats on everything you have achieved so far Brooke.
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
InnerFight: ALAN YOUNG
Alan has been crushing our mainline program and has shown through being a good person, consistent, hungry to learn and be coached that great things happen!
Youth: MOLLY THOMAS
Molly, our May Youth Member of the Month, started with us in the Kids class back in 2020. She was always full of energy and wore a big smile. She leveled up to Preteens where she grew in strength and confidence. Lately, she's been a leader in class and helped out by beautifully demonstrating movements. In May, we saw Molly level up again to our Teens class. It's been amazing to watch her confidently make the transition and continue to challenge herself—all with a smile!
Endurance: JASON HARROD
We have our pillars here at IFE and Jason has ticked all of them in the run-up to the notoriously tough 361 mountain biking challenge in South Africa. He successfully balances work, family life and training and as a result of this and his hard work, completed the course in an amazing 21.44.41. This guy works so hard for not just himself but the whole community. Very well deserved!
Ladies Run Club: MARIA ERDYNEEVA
Maria joined LRC in July last year for our Online Summer Plan. To say that Maria is consistent and passionate is an understatement. She trains week in, week out, and encourages our other members in true InnerFight style. This month, despite the heat and humidity, Maria PBd at the 5km distance, and earned herself a spot on the age group podium. Well done Maria, we are excited for your next race season with us.
Endurance - Ireland: TIMO EULENSPIELGEL
You have done what most people simply will not do, and that is trust the process through more bad days than good. You have persisted through reduced sessions, reduced paces, niggling injuries, and continued to stretch, build strength, and trust in our support.
When you came to us originally, you said your goal was “to be able to explore the trails one day,” and that day has come. You embarked on your first successful trail run over the weekend and have booked yourself in for your first race in September. This is huge.
The team is proud of you.
Endurance - New Zealand: BROOKE HARRIS
Since joining us last year, Brooke has been determined to improve her speed and build strength for her next Marathon.
This month she has started her build for Queenstown by hitting every training session with the end goal in sight. Encouraging friends and other community members to join her for sessions means that it keeps her accountable and makes them more fun!
If you asked Brooke what she would be doing this time last year, running probably wouldn’t have been apart of it. She’s formed strong habits, worked on her mindset and made training a non negotiable part of her life.
Be proud of what you have done for yourself in the last 12 or so months Brooke, it’s admirable.
You are a valuable member of our community, bringing humour and positive culture into our sessions, coffee runs and community get togethers. Congrats on everything you have achieved so far Brooke.
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
InnerFight: ALAN YOUNG
Alan has been crushing our mainline program and has shown through being a good person, consistent, hungry to learn and be coached that great things happen!
Youth: MOLLY THOMAS
Molly, our May Youth Member of the Month, started with us in the Kids class back in 2020. She was always full of energy and wore a big smile. She leveled up to Preteens where she grew in strength and confidence. Lately, she's been a leader in class and helped out by beautifully demonstrating movements. In May, we saw Molly level up again to our Teens class. It's been amazing to watch her confidently make the transition and continue to challenge herself—all with a smile!
Endurance: JASON HARROD
We have our pillars here at IFE and Jason has ticked all of them in the run-up to the notoriously tough 361 mountain biking challenge in South Africa. He successfully balances work, family life and training and as a result of this and his hard work, completed the course in an amazing 21.44.41. This guy works so hard for not just himself but the whole community. Very well deserved!
Ladies Run Club: MARIA ERDYNEEVA
Maria joined LRC in July last year for our Online Summer Plan. To say that Maria is consistent and passionate is an understatement. She trains week in, week out, and encourages our other members in true InnerFight style. This month, despite the heat and humidity, Maria PBd at the 5km distance, and earned herself a spot on the age group podium. Well done Maria, we are excited for your next race season with us.
Endurance - Ireland: TIMO EULENSPIELGEL
You have done what most people simply will not do, and that is trust the process through more bad days than good. You have persisted through reduced sessions, reduced paces, niggling injuries, and continued to stretch, build strength, and trust in our support.
When you came to us originally, you said your goal was “to be able to explore the trails one day,” and that day has come. You embarked on your first successful trail run over the weekend and have booked yourself in for your first race in September. This is huge.
The team is proud of you.
Endurance - New Zealand: BROOKE HARRIS
Since joining us last year, Brooke has been determined to improve her speed and build strength for her next Marathon.
This month she has started her build for Queenstown by hitting every training session with the end goal in sight. Encouraging friends and other community members to join her for sessions means that it keeps her accountable and makes them more fun!
If you asked Brooke what she would be doing this time last year, running probably wouldn’t have been apart of it. She’s formed strong habits, worked on her mindset and made training a non negotiable part of her life.
Be proud of what you have done for yourself in the last 12 or so months Brooke, it’s admirable.
You are a valuable member of our community, bringing humour and positive culture into our sessions, coffee runs and community get togethers. Congrats on everything you have achieved so far Brooke.
InnerFight: ALAN YOUNG
Alan has been crushing our mainline program and has shown through being a good person, consistent, hungry to learn and be coached that great things happen!
Youth: MOLLY THOMAS
Molly, our May Youth Member of the Month, started with us in the Kids class back in 2020. She was always full of energy and wore a big smile. She leveled up to Preteens where she grew in strength and confidence. Lately, she's been a leader in class and helped out by beautifully demonstrating movements. In May, we saw Molly level up again to our Teens class. It's been amazing to watch her confidently make the transition and continue to challenge herself—all with a smile!
Endurance: JASON HARROD
We have our pillars here at IFE and Jason has ticked all of them in the run-up to the notoriously tough 361 mountain biking challenge in South Africa. He successfully balances work, family life and training and as a result of this and his hard work, completed the course in an amazing 21.44.41. This guy works so hard for not just himself but the whole community. Very well deserved!
Ladies Run Club: MARIA ERDYNEEVA
Maria joined LRC in July last year for our Online Summer Plan. To say that Maria is consistent and passionate is an understatement. She trains week in, week out, and encourages our other members in true InnerFight style. This month, despite the heat and humidity, Maria PBd at the 5km distance, and earned herself a spot on the age group podium. Well done Maria, we are excited for your next race season with us.
Endurance - Ireland: TIMO EULENSPIELGEL
You have done what most people simply will not do, and that is trust the process through more bad days than good. You have persisted through reduced sessions, reduced paces, niggling injuries, and continued to stretch, build strength, and trust in our support.
When you came to us originally, you said your goal was “to be able to explore the trails one day,” and that day has come. You embarked on your first successful trail run over the weekend and have booked yourself in for your first race in September. This is huge.
The team is proud of you.
Endurance - New Zealand: BROOKE HARRIS
Since joining us last year, Brooke has been determined to improve her speed and build strength for her next Marathon.
This month she has started her build for Queenstown by hitting every training session with the end goal in sight. Encouraging friends and other community members to join her for sessions means that it keeps her accountable and makes them more fun!
If you asked Brooke what she would be doing this time last year, running probably wouldn’t have been apart of it. She’s formed strong habits, worked on her mindset and made training a non negotiable part of her life.
Be proud of what you have done for yourself in the last 12 or so months Brooke, it’s admirable.
You are a valuable member of our community, bringing humour and positive culture into our sessions, coffee runs and community get togethers. Congrats on everything you have achieved so far Brooke.
One-Hour Workout: Revving Your Swim Engine
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