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Our Standards
Simplicity is one of our brand values.
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
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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!
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
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
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
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
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
One-Hour Workout: Revving Your Swim Engine
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