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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2 mins x 4
6-8 alt barbell back rack reverse lunges
Conditioning:
8 min window in pairs
30 burpee box jumps
60 wall balls
amrap
cal row
Rest 2 mins x 3
Tuesday:
Strength:
every 2 mins x 5
3 2 2 1 AMRAP (-20%)
Incline barbell bench press
EMOM 10
A) 20 sec pull-ups
B) 20 sec dual dumbbell overhead hold
Conditioning:
2min @ 3k pace
Rest 2 mins
90 sec @ +5RPM 3k pace
Rest 2 mins
60 sec @ +10RPM pace
Wednesday:
Strength:
every 2 mins x 6
1 clean pull
1 hang squat clean
1 front squat
Conditioning:
3-minute window:
2 car park runs
12 toes to bar
amrap complex
2 power clean
1 front squat
rest 2 mins x 5
Thursday:
Strength:
8 mins headstand skill
Every 2 mins x 5
6 6 4 4 10 dual dumbbell push press
EMOM 12
A) 10 chest-supported incline dumbbell rows
B) 20 sec wall-facing handstand hold
C) 10/10 banded lat pulldown
D) 10-15 bent-over DB reverse fly
Conditioning:
30/24 cal ski
10 bar muscle-ups
30 alt DB hang snatch
5 wall walks
Friday:
Strength:
Every 2 mins x 5
5 deadlift
Conditioning:
90 sec Window
15 dual kettlebell deadlifts
Max Cal C2 Bike Damper
rest 3 mins x 5
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 10 8 8 8 barbell hip thrust from the box
Every 2 mins x 4
5/5 FFE barbell split squat
Sunday Sweat:
For time
1k ski
50 push-ups
50 air squats
1k row
50 lunges
50 ab mat sit-ups
800m ski
40 push-ups
40 air squats
800m row
40 lunges
40 ab mat sit-ups
etc
GYMNASTICS
This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.
HYBRID FITNESS
Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats
MOBILITY
Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.
WEIGHTLIFTING
All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 mins x 4
6-8 alt barbell back rack reverse lunges
Conditioning:
8 min window in pairs
30 burpee box jumps
60 wall balls
amrap
cal row
Rest 2 mins x 3
Tuesday:
Strength:
every 2 mins x 5
3 2 2 1 AMRAP (-20%)
Incline barbell bench press
EMOM 10
A) 20 sec pull-ups
B) 20 sec dual dumbbell overhead hold
Conditioning:
2min @ 3k pace
Rest 2 mins
90 sec @ +5RPM 3k pace
Rest 2 mins
60 sec @ +10RPM pace
Wednesday:
Strength:
every 2 mins x 6
1 clean pull
1 hang squat clean
1 front squat
Conditioning:
3-minute window:
2 car park runs
12 toes to bar
amrap complex
2 power clean
1 front squat
rest 2 mins x 5
Thursday:
Strength:
8 mins headstand skill
Every 2 mins x 5
6 6 4 4 10 dual dumbbell push press
EMOM 12
A) 10 chest-supported incline dumbbell rows
B) 20 sec wall-facing handstand hold
C) 10/10 banded lat pulldown
D) 10-15 bent-over DB reverse fly
Conditioning:
30/24 cal ski
10 bar muscle-ups
30 alt DB hang snatch
5 wall walks
Friday:
Strength:
Every 2 mins x 5
5 deadlift
Conditioning:
90 sec Window
15 dual kettlebell deadlifts
Max Cal C2 Bike Damper
rest 3 mins x 5
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 10 8 8 8 barbell hip thrust from the box
Every 2 mins x 4
5/5 FFE barbell split squat
Sunday Sweat:
For time
1k ski
50 push-ups
50 air squats
1k row
50 lunges
50 ab mat sit-ups
800m ski
40 push-ups
40 air squats
800m row
40 lunges
40 ab mat sit-ups
etc
GYMNASTICS
This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.
HYBRID FITNESS
Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats
MOBILITY
Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.
WEIGHTLIFTING
All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 mins x 4
6-8 alt barbell back rack reverse lunges
Conditioning:
8 min window in pairs
30 burpee box jumps
60 wall balls
amrap
cal row
Rest 2 mins x 3
Tuesday:
Strength:
every 2 mins x 5
3 2 2 1 AMRAP (-20%)
Incline barbell bench press
EMOM 10
A) 20 sec pull-ups
B) 20 sec dual dumbbell overhead hold
Conditioning:
2min @ 3k pace
Rest 2 mins
90 sec @ +5RPM 3k pace
Rest 2 mins
60 sec @ +10RPM pace
Wednesday:
Strength:
every 2 mins x 6
1 clean pull
1 hang squat clean
1 front squat
Conditioning:
3-minute window:
2 car park runs
12 toes to bar
amrap complex
2 power clean
1 front squat
rest 2 mins x 5
Thursday:
Strength:
8 mins headstand skill
Every 2 mins x 5
6 6 4 4 10 dual dumbbell push press
EMOM 12
A) 10 chest-supported incline dumbbell rows
B) 20 sec wall-facing handstand hold
C) 10/10 banded lat pulldown
D) 10-15 bent-over DB reverse fly
Conditioning:
30/24 cal ski
10 bar muscle-ups
30 alt DB hang snatch
5 wall walks
Friday:
Strength:
Every 2 mins x 5
5 deadlift
Conditioning:
90 sec Window
15 dual kettlebell deadlifts
Max Cal C2 Bike Damper
rest 3 mins x 5
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 10 8 8 8 barbell hip thrust from the box
Every 2 mins x 4
5/5 FFE barbell split squat
Sunday Sweat:
For time
1k ski
50 push-ups
50 air squats
1k row
50 lunges
50 ab mat sit-ups
800m ski
40 push-ups
40 air squats
800m row
40 lunges
40 ab mat sit-ups
etc
GYMNASTICS
This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.
HYBRID FITNESS
Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats
MOBILITY
Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.
WEIGHTLIFTING
All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 mins x 4
6-8 alt barbell back rack reverse lunges
Conditioning:
8 min window in pairs
30 burpee box jumps
60 wall balls
amrap
cal row
Rest 2 mins x 3
Tuesday:
Strength:
every 2 mins x 5
3 2 2 1 AMRAP (-20%)
Incline barbell bench press
EMOM 10
A) 20 sec pull-ups
B) 20 sec dual dumbbell overhead hold
Conditioning:
2min @ 3k pace
Rest 2 mins
90 sec @ +5RPM 3k pace
Rest 2 mins
60 sec @ +10RPM pace
Wednesday:
Strength:
every 2 mins x 6
1 clean pull
1 hang squat clean
1 front squat
Conditioning:
3-minute window:
2 car park runs
12 toes to bar
amrap complex
2 power clean
1 front squat
rest 2 mins x 5
Thursday:
Strength:
8 mins headstand skill
Every 2 mins x 5
6 6 4 4 10 dual dumbbell push press
EMOM 12
A) 10 chest-supported incline dumbbell rows
B) 20 sec wall-facing handstand hold
C) 10/10 banded lat pulldown
D) 10-15 bent-over DB reverse fly
Conditioning:
30/24 cal ski
10 bar muscle-ups
30 alt DB hang snatch
5 wall walks
Friday:
Strength:
Every 2 mins x 5
5 deadlift
Conditioning:
90 sec Window
15 dual kettlebell deadlifts
Max Cal C2 Bike Damper
rest 3 mins x 5
Saturday with Coach Sarah
Saturday and Sunday Strength:
Every 2 mins x 6
10 10 10 8 8 8 barbell hip thrust from the box
Every 2 mins x 4
5/5 FFE barbell split squat
Sunday Sweat:
For time
1k ski
50 push-ups
50 air squats
1k row
50 lunges
50 ab mat sit-ups
800m ski
40 push-ups
40 air squats
800m row
40 lunges
40 ab mat sit-ups
etc
GYMNASTICS
This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.
HYBRID FITNESS
Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats
MOBILITY
Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.
WEIGHTLIFTING
All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
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Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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