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Overcome Fear and Embrace Possibility
Live in the Present
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Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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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!
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard 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
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
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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