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The InnerFight way is live
Welcome to our new home!
In 2008 we launched www.innerfight.com with the sole objective of sharing information with people.
Information that we had found helped us to get a little better at life. Information that if we shared with people we hoped would help other people to get a little bit better at life.
15 years later we are proudly launching www.theinnerfightway.com which serves as the new home of this information, our "blog." Articles, podcasts, recipes, news. 4 simple categories with over 2,000 pieces of information that we believe will help people get better at life.
No Weakness.
Marcus
ENGINE
Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.
GYMNASTICS
This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.
Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.
HYROX
No HYROX this week as it's Race Time in Sharjah!
MOBILITY
TIGHT HIPS??? The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.
PURE STRENGTH
This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row. Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!
WEIGHTLIFTING
This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running:
800 @ 5k pace
600 @ 3k pace
400 @ 1k pace
200 @ 400m pace
Rest 30s between reps, 2min between rounds.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. The session is 800m repeats, each with a 2 mins rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running:
8X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep
Followed by coffees at Common Grounds.
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
In 2008 we launched www.innerfight.com with the sole objective of sharing information with people.
Information that we had found helped us to get a little better at life. Information that if we shared with people we hoped would help other people to get a little bit better at life.
15 years later we are proudly launching www.theinnerfightway.com which serves as the new home of this information, our "blog." Articles, podcasts, recipes, news. 4 simple categories with over 2,000 pieces of information that we believe will help people get better at life.
No Weakness.
Marcus
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running:
800 @ 5k pace
600 @ 3k pace
400 @ 1k pace
200 @ 400m pace
Rest 30s between reps, 2min between rounds.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. The session is 800m repeats, each with a 2 mins rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running:
8X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep
Followed by coffees at Common Grounds.
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
ENGINE
Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.
GYMNASTICS
This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.
Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.
HYROX
No HYROX this week as it's Race Time in Sharjah!
MOBILITY
TIGHT HIPS??? The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.
PURE STRENGTH
This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row. Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!
WEIGHTLIFTING
This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.
In 2008 we launched www.innerfight.com with the sole objective of sharing information with people.
Information that we had found helped us to get a little better at life. Information that if we shared with people we hoped would help other people to get a little bit better at life.
15 years later we are proudly launching www.theinnerfightway.com which serves as the new home of this information, our "blog." Articles, podcasts, recipes, news. 4 simple categories with over 2,000 pieces of information that we believe will help people get better at life.
No Weakness.
Marcus
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running:
800 @ 5k pace
600 @ 3k pace
400 @ 1k pace
200 @ 400m pace
Rest 30s between reps, 2min between rounds.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. The session is 800m repeats, each with a 2 mins rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running:
8X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep
Followed by coffees at Common Grounds.
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
ENGINE
Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.
GYMNASTICS
This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.
Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.
HYROX
No HYROX this week as it's Race Time in Sharjah!
MOBILITY
TIGHT HIPS??? The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.
PURE STRENGTH
This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row. Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!
WEIGHTLIFTING
This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
In 2008 we launched www.innerfight.com with the sole objective of sharing information with people.
Information that we had found helped us to get a little better at life. Information that if we shared with people we hoped would help other people to get a little bit better at life.
15 years later we are proudly launching www.theinnerfightway.com which serves as the new home of this information, our "blog." Articles, podcasts, recipes, news. 4 simple categories with over 2,000 pieces of information that we believe will help people get better at life.
No Weakness.
Marcus
In 2008 we launched www.innerfight.com with the sole objective of sharing information with people.
Information that we had found helped us to get a little better at life. Information that if we shared with people we hoped would help other people to get a little bit better at life.
15 years later we are proudly launching www.theinnerfightway.com which serves as the new home of this information, our "blog." Articles, podcasts, recipes, news. 4 simple categories with over 2,000 pieces of information that we believe will help people get better at life.
No Weakness.
Marcus
One-Hour Workout: Revving Your Swim Engine
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