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Summer Time
A couple of months reserved for time with family
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Summer! That time of year, children and parents work hard to reach, when life slows down a little, and we get a break from the schedules, homework, and the many activities of the school year. A couple of months reserved for time with family, fun, and new experiences. Whether staying in Dubai or planning to escape the heat and travel, keeping on track with your healthy habits can be challenging as you break your regular routine. Here are a few points to keep in mind as we slow down for the summer.
Keep Moving
Reserve time for yourself and your children to be active each day to maintain fitness. Take advantage of your summer destination's cooler weather and head outside and enjoy the greenery and fresh air. Go for a hike, tour a new city on foot or play with the cousins in the backyard. Hit the local gym or devise family workouts to keep your fitness routine going. For those staying in Dubai, it's always cool at InnerFight, but there are many other indoor options, including trampoline parks, padel tennis, swimming, or ice skating. Try something new and have fun with it!
Eat Good but Eat Well!
Undoubtedly, we all have foods we look forward to having again while visiting our home countries or exploring new ones. Eat them! With moderation and a balance of healthy foods, you can still enjoy some of the comfort foods you are excited to have again and introduce new foods to your palette. Keep healthy snacks on hand for the whole family, so there is always a healthy option. Additionally, these slower months are an excellent opportunity to explore the kitchen and try out some new recipes (have the kids get involved) to add to the family's repertoire of home-cooked meals.
Above all else, ENJOY your summer! Have fun with your kids, explore and learn in your travels, and most importantly, rest and recharge. We hope that you all have a wonderful Summer Break!
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Summer! That time of year, children and parents work hard to reach, when life slows down a little, and we get a break from the schedules, homework, and the many activities of the school year. A couple of months reserved for time with family, fun, and new experiences. Whether staying in Dubai or planning to escape the heat and travel, keeping on track with your healthy habits can be challenging as you break your regular routine. Here are a few points to keep in mind as we slow down for the summer.
Keep Moving
Reserve time for yourself and your children to be active each day to maintain fitness. Take advantage of your summer destination's cooler weather and head outside and enjoy the greenery and fresh air. Go for a hike, tour a new city on foot or play with the cousins in the backyard. Hit the local gym or devise family workouts to keep your fitness routine going. For those staying in Dubai, it's always cool at InnerFight, but there are many other indoor options, including trampoline parks, padel tennis, swimming, or ice skating. Try something new and have fun with it!
Eat Good but Eat Well!
Undoubtedly, we all have foods we look forward to having again while visiting our home countries or exploring new ones. Eat them! With moderation and a balance of healthy foods, you can still enjoy some of the comfort foods you are excited to have again and introduce new foods to your palette. Keep healthy snacks on hand for the whole family, so there is always a healthy option. Additionally, these slower months are an excellent opportunity to explore the kitchen and try out some new recipes (have the kids get involved) to add to the family's repertoire of home-cooked meals.
Above all else, ENJOY your summer! Have fun with your kids, explore and learn in your travels, and most importantly, rest and recharge. We hope that you all have a wonderful Summer Break!
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:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Summer! That time of year, children and parents work hard to reach, when life slows down a little, and we get a break from the schedules, homework, and the many activities of the school year. A couple of months reserved for time with family, fun, and new experiences. Whether staying in Dubai or planning to escape the heat and travel, keeping on track with your healthy habits can be challenging as you break your regular routine. Here are a few points to keep in mind as we slow down for the summer.
Keep Moving
Reserve time for yourself and your children to be active each day to maintain fitness. Take advantage of your summer destination's cooler weather and head outside and enjoy the greenery and fresh air. Go for a hike, tour a new city on foot or play with the cousins in the backyard. Hit the local gym or devise family workouts to keep your fitness routine going. For those staying in Dubai, it's always cool at InnerFight, but there are many other indoor options, including trampoline parks, padel tennis, swimming, or ice skating. Try something new and have fun with it!
Eat Good but Eat Well!
Undoubtedly, we all have foods we look forward to having again while visiting our home countries or exploring new ones. Eat them! With moderation and a balance of healthy foods, you can still enjoy some of the comfort foods you are excited to have again and introduce new foods to your palette. Keep healthy snacks on hand for the whole family, so there is always a healthy option. Additionally, these slower months are an excellent opportunity to explore the kitchen and try out some new recipes (have the kids get involved) to add to the family's repertoire of home-cooked meals.
Above all else, ENJOY your summer! Have fun with your kids, explore and learn in your travels, and most importantly, rest and recharge. We hope that you all have a wonderful Summer Break!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. 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 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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
Summer! That time of year, children and parents work hard to reach, when life slows down a little, and we get a break from the schedules, homework, and the many activities of the school year. A couple of months reserved for time with family, fun, and new experiences. Whether staying in Dubai or planning to escape the heat and travel, keeping on track with your healthy habits can be challenging as you break your regular routine. Here are a few points to keep in mind as we slow down for the summer.
Keep Moving
Reserve time for yourself and your children to be active each day to maintain fitness. Take advantage of your summer destination's cooler weather and head outside and enjoy the greenery and fresh air. Go for a hike, tour a new city on foot or play with the cousins in the backyard. Hit the local gym or devise family workouts to keep your fitness routine going. For those staying in Dubai, it's always cool at InnerFight, but there are many other indoor options, including trampoline parks, padel tennis, swimming, or ice skating. Try something new and have fun with it!
Eat Good but Eat Well!
Undoubtedly, we all have foods we look forward to having again while visiting our home countries or exploring new ones. Eat them! With moderation and a balance of healthy foods, you can still enjoy some of the comfort foods you are excited to have again and introduce new foods to your palette. Keep healthy snacks on hand for the whole family, so there is always a healthy option. Additionally, these slower months are an excellent opportunity to explore the kitchen and try out some new recipes (have the kids get involved) to add to the family's repertoire of home-cooked meals.
Above all else, ENJOY your summer! Have fun with your kids, explore and learn in your travels, and most importantly, rest and recharge. We hope that you all have a wonderful Summer Break!
Summer! That time of year, children and parents work hard to reach, when life slows down a little, and we get a break from the schedules, homework, and the many activities of the school year. A couple of months reserved for time with family, fun, and new experiences. Whether staying in Dubai or planning to escape the heat and travel, keeping on track with your healthy habits can be challenging as you break your regular routine. Here are a few points to keep in mind as we slow down for the summer.
Keep Moving
Reserve time for yourself and your children to be active each day to maintain fitness. Take advantage of your summer destination's cooler weather and head outside and enjoy the greenery and fresh air. Go for a hike, tour a new city on foot or play with the cousins in the backyard. Hit the local gym or devise family workouts to keep your fitness routine going. For those staying in Dubai, it's always cool at InnerFight, but there are many other indoor options, including trampoline parks, padel tennis, swimming, or ice skating. Try something new and have fun with it!
Eat Good but Eat Well!
Undoubtedly, we all have foods we look forward to having again while visiting our home countries or exploring new ones. Eat them! With moderation and a balance of healthy foods, you can still enjoy some of the comfort foods you are excited to have again and introduce new foods to your palette. Keep healthy snacks on hand for the whole family, so there is always a healthy option. Additionally, these slower months are an excellent opportunity to explore the kitchen and try out some new recipes (have the kids get involved) to add to the family's repertoire of home-cooked meals.
Above all else, ENJOY your summer! Have fun with your kids, explore and learn in your travels, and most importantly, rest and recharge. We hope that you all have a wonderful Summer Break!
One-Hour Workout: Revving Your Swim Engine
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