.svg){kind=icon}
Specialty Class #24-51
16 - 20 December 2024
.jpg)
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.
Session will start 5:59am, we will meet outside the gym as usual and use the park.
PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km
Keep the quality on the 1km efforts.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.
Sunday
Time: 06:00
Session: Dubai Marathon
Location: InnerFight
Check WA groups for warm-up times and locations
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.
Session will start 5:59am, we will meet outside the gym as usual and use the park.
PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km
Keep the quality on the 1km efforts.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.
Sunday
Time: 06:00
Session: Dubai Marathon
Location: InnerFight
Check WA groups for warm-up times and locations
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
In order to help you recover from last weeks training, weekend running or racing; our morning session will be mobility.
We have yoga mats that we can provide, but feel free to bring your own.
We will be doing this session outside, so please dress in warm clothing.
Session will start 5:59am, we will meet outside the gym as usual and use the park.
PM Session:This evening we will have our Tempo Run, which will be 5 mins at 7/10 and 2 mins recovery.
x5. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 1kms, 600s, and 400s.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running:
1km: 3 mins rest
4 x 400m :1 mins rest each
1km
Keep the quality on the 1km efforts.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we have Half Marathon holds for 10 mins blocks. Each with a 3 mins recovery. Followed by coffees and chats at 7am.
Sunday
Time: 06:00
Session: Dubai Marathon
Location: InnerFight
Check WA groups for warm-up times and locations
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
