.svg){kind=icon}
Why set time caps in workouts?
It's all about intensity
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
GYMNASTICS
Tuesday morning, we’re dialing in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and upper strength work.
Thursday evening, we’re going upside down with Handstand Push-Ups: Strict, kipping, and everything in between. Never been upside down? No problem!
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy front squats.
HYROX
This week’s hyrox session, we will focus on implementing the race paces we established last week on the ski erg and rower, coupling them with 400m run repeats. The session will finish with a muscular endurance-based EMOM with wall balls and sandbag lunges.
MOBILITY
This weekend’s session will emphasize the ankles and feet—their mobility, strength, and essential role in restoring balance and stability throughout the body. These often-overlooked areas are key to rebuilding a solid foundation for safe and efficient movement. We’ll use banded mobility stretching to gently improve joint range of motion and neuromuscular control. The session will conclude with guided full-body movement to integrate these gains into functional patterns, supporting long-term recovery and resilience.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 4 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session.
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 have 400s, 300s, and 200s, which increease in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 800m intervals in the morning and evening. You will have 2 mins recovery to bring your HR down after each rep.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week after some easy running we will go into 12x 2min FAST; 1min EASY.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
Join us for your weekly easy long run. Variance distances can be accounted for as the route is out and back.
Monday:
We are starting the week with some heavy deadlifts, and then it's straight into 4 lots of 6-minute partner amraps. Gradually decreasing deadlift weight with increasing reps and some hard sprints on the bike.
Strength:
Every 2 mins x 5 - 8 Deadlifts
Conditioning:
Partner Workout - YGIG
6min AMRAP
10/7 cal Ass bike
3 Deadlift 120/100
Rest 2 mins
6min AMRAP
10/7 cal Ass bike
5 Deadlift 100/80
rest 2 mins
6min AMRAP
10/7 cal Ass bike
10 Deadlift 80/60
rest 2 mins
6min AMRAP
Cals Ass Bike
Tuesday:
Tuesday in Strength+, we have a big focus on our upper body pressing strength before a short, punchy 10-minute AMRAP of shoulder to overhead, box jumps, and toes to bar.
Strength:
A) Every 90 sec x 6 - 5 push press building
B) Every 90 Sec x 6 Alt between - 8 Barbell Floor Press & 12 Dual DB Upright row
C) Every 90 sec x 6 Alt Between - 12-15 db skull crusher & 12-15 dumbbell supinated curl
Conditioning:
AMRAP 10
10 Shoulder to Overhead
10 Box Jump Step Down
10 TTB
Wednesday:
On Wednesday, we are working on our strict pull-ups before a long grinder of a workout with rowing carries and rope climbs.
Strength:
A) EMOM 8 Min Alt Between - 1/3 strict pull-ups & 10/20 sec tuck sit on paralletts
B) Every 2 mins x 4 - 1 length seated sled pull
Conditioning:
3 Rounds for Time:
750/600m Row
1 Lap Car Park Front Rack Carry
3 Rope Climbs
Thursday:
Thursday, we are working on a heavy single back squat, with an AMRAP set and some lower body accessory work. Then, there are short and sharp intervals of dumbbell snatch and burpees to finish the session.
Strength:
A) Every 2 mins x 6 - 1 back squat
B) 1 Set - 1min AMRAP @85%
C) Every 90 sec x 6 - 10 standing barbell calf raises & 8/8 SL DB RDL
Conditioning:
90 sec AMRAP
5 Dual DB Hang Power Snatch
5 Bar Over Burpee
Rest 90 sec x 4
Friday THERAPY!!!!!!
Saturday:
Saturday Sessions is an epic start to the weekend!
Sunday:
Sunday, we end the week with a sweaty ski, step up and assault bike interval workout, or in the strength class with a max out on the bench press, followed by some accessory work!
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 4 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session.
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 have 400s, 300s, and 200s, which increease in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 800m intervals in the morning and evening. You will have 2 mins recovery to bring your HR down after each rep.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week after some easy running we will go into 12x 2min FAST; 1min EASY.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
Join us for your weekly easy long run. Variance distances can be accounted for as the route is out and back.
Monday:
We are starting the week with some heavy deadlifts, and then it's straight into 4 lots of 6-minute partner amraps. Gradually decreasing deadlift weight with increasing reps and some hard sprints on the bike.
Strength:
Every 2 mins x 5 - 8 Deadlifts
Conditioning:
Partner Workout - YGIG
6min AMRAP
10/7 cal Ass bike
3 Deadlift 120/100
Rest 2 mins
6min AMRAP
10/7 cal Ass bike
5 Deadlift 100/80
rest 2 mins
6min AMRAP
10/7 cal Ass bike
10 Deadlift 80/60
rest 2 mins
6min AMRAP
Cals Ass Bike
Tuesday:
Tuesday in Strength+, we have a big focus on our upper body pressing strength before a short, punchy 10-minute AMRAP of shoulder to overhead, box jumps, and toes to bar.
Strength:
A) Every 90 sec x 6 - 5 push press building
B) Every 90 Sec x 6 Alt between - 8 Barbell Floor Press & 12 Dual DB Upright row
C) Every 90 sec x 6 Alt Between - 12-15 db skull crusher & 12-15 dumbbell supinated curl
Conditioning:
AMRAP 10
10 Shoulder to Overhead
10 Box Jump Step Down
10 TTB
Wednesday:
On Wednesday, we are working on our strict pull-ups before a long grinder of a workout with rowing carries and rope climbs.
Strength:
A) EMOM 8 Min Alt Between - 1/3 strict pull-ups & 10/20 sec tuck sit on paralletts
B) Every 2 mins x 4 - 1 length seated sled pull
Conditioning:
3 Rounds for Time:
750/600m Row
1 Lap Car Park Front Rack Carry
3 Rope Climbs
Thursday:
Thursday, we are working on a heavy single back squat, with an AMRAP set and some lower body accessory work. Then, there are short and sharp intervals of dumbbell snatch and burpees to finish the session.
Strength:
A) Every 2 mins x 6 - 1 back squat
B) 1 Set - 1min AMRAP @85%
C) Every 90 sec x 6 - 10 standing barbell calf raises & 8/8 SL DB RDL
Conditioning:
90 sec AMRAP
5 Dual DB Hang Power Snatch
5 Bar Over Burpee
Rest 90 sec x 4
Friday THERAPY!!!!!!
Saturday:
Saturday Sessions is an epic start to the weekend!
Sunday:
Sunday, we end the week with a sweaty ski, step up and assault bike interval workout, or in the strength class with a max out on the bench press, followed by some accessory work!
GYMNASTICS
Tuesday morning, we’re dialing in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and upper strength work.
Thursday evening, we’re going upside down with Handstand Push-Ups: Strict, kipping, and everything in between. Never been upside down? No problem!
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy front squats.
HYROX
This week’s hyrox session, we will focus on implementing the race paces we established last week on the ski erg and rower, coupling them with 400m run repeats. The session will finish with a muscular endurance-based EMOM with wall balls and sandbag lunges.
MOBILITY
This weekend’s session will emphasize the ankles and feet—their mobility, strength, and essential role in restoring balance and stability throughout the body. These often-overlooked areas are key to rebuilding a solid foundation for safe and efficient movement. We’ll use banded mobility stretching to gently improve joint range of motion and neuromuscular control. The session will conclude with guided full-body movement to integrate these gains into functional patterns, supporting long-term recovery and resilience.
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 4 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session.
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 have 400s, 300s, and 200s, which increease in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 800m intervals in the morning and evening. You will have 2 mins recovery to bring your HR down after each rep.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week after some easy running we will go into 12x 2min FAST; 1min EASY.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
Join us for your weekly easy long run. Variance distances can be accounted for as the route is out and back.
Monday:
We are starting the week with some heavy deadlifts, and then it's straight into 4 lots of 6-minute partner amraps. Gradually decreasing deadlift weight with increasing reps and some hard sprints on the bike.
Strength:
Every 2 mins x 5 - 8 Deadlifts
Conditioning:
Partner Workout - YGIG
6min AMRAP
10/7 cal Ass bike
3 Deadlift 120/100
Rest 2 mins
6min AMRAP
10/7 cal Ass bike
5 Deadlift 100/80
rest 2 mins
6min AMRAP
10/7 cal Ass bike
10 Deadlift 80/60
rest 2 mins
6min AMRAP
Cals Ass Bike
Tuesday:
Tuesday in Strength+, we have a big focus on our upper body pressing strength before a short, punchy 10-minute AMRAP of shoulder to overhead, box jumps, and toes to bar.
Strength:
A) Every 90 sec x 6 - 5 push press building
B) Every 90 Sec x 6 Alt between - 8 Barbell Floor Press & 12 Dual DB Upright row
C) Every 90 sec x 6 Alt Between - 12-15 db skull crusher & 12-15 dumbbell supinated curl
Conditioning:
AMRAP 10
10 Shoulder to Overhead
10 Box Jump Step Down
10 TTB
Wednesday:
On Wednesday, we are working on our strict pull-ups before a long grinder of a workout with rowing carries and rope climbs.
Strength:
A) EMOM 8 Min Alt Between - 1/3 strict pull-ups & 10/20 sec tuck sit on paralletts
B) Every 2 mins x 4 - 1 length seated sled pull
Conditioning:
3 Rounds for Time:
750/600m Row
1 Lap Car Park Front Rack Carry
3 Rope Climbs
Thursday:
Thursday, we are working on a heavy single back squat, with an AMRAP set and some lower body accessory work. Then, there are short and sharp intervals of dumbbell snatch and burpees to finish the session.
Strength:
A) Every 2 mins x 6 - 1 back squat
B) 1 Set - 1min AMRAP @85%
C) Every 90 sec x 6 - 10 standing barbell calf raises & 8/8 SL DB RDL
Conditioning:
90 sec AMRAP
5 Dual DB Hang Power Snatch
5 Bar Over Burpee
Rest 90 sec x 4
Friday THERAPY!!!!!!
Saturday:
Saturday Sessions is an epic start to the weekend!
Sunday:
Sunday, we end the week with a sweaty ski, step up and assault bike interval workout, or in the strength class with a max out on the bench press, followed by some accessory work!
GYMNASTICS
Tuesday morning, we’re dialing in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and upper strength work.
Thursday evening, we’re going upside down with Handstand Push-Ups: Strict, kipping, and everything in between. Never been upside down? No problem!
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy front squats.
HYROX
This week’s hyrox session, we will focus on implementing the race paces we established last week on the ski erg and rower, coupling them with 400m run repeats. The session will finish with a muscular endurance-based EMOM with wall balls and sandbag lunges.
MOBILITY
This weekend’s session will emphasize the ankles and feet—their mobility, strength, and essential role in restoring balance and stability throughout the body. These often-overlooked areas are key to rebuilding a solid foundation for safe and efficient movement. We’ll use banded mobility stretching to gently improve joint range of motion and neuromuscular control. The session will conclude with guided full-body movement to integrate these gains into functional patterns, supporting long-term recovery and resilience.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
Ever wondered why we set time caps to workouts? Is it just a number your coaches pick out of thin air to ensure an adequate time frame to suffer for? Not quite.
There are actually a number of factors at play when determining a workout’s time frame. Firstly, the intended stimulus is the first port of call when designing each workout.
Does the coach want it to be a fast-paced, intense workout or do we want you to be lifting heavy weights that are going to slow you down and force you to take longer breaks? These could be in the forms of AMRAPS or rounds for time. Another workout option is a longer conditioning piece at a decreased intensity due to the volume of work required over the time domain. This could be in the form of an EMOM.
Regardless of AMRAP, RFT or EMOMs, time caps within each modality provide you with a guideline as to setting your pace to complete the prescribed work. With this in mind, your aim shouldn’t always be to Rx the workout, but to find modifications and weights that require effort, but allow you to complete the workout while working on your current skill set.
Remember,“Rx” means doing the workout at the prescribed weight/height, for the prescribed number of reps, to the full movement standard. Any workout that is completed otherwise is considered a scaled or modified. Remember, there is nothing wrong with completing it as such. In fact, if you are able to modify the workout to get the correct “dose-response,” then you are way ahead of those who simply try to go as close to Rx as possible without considering the workouts intent. Not sure how to do this? Simply ask your coach to help.
So, let's apply the above to a workout
Complete 10 rounds for time:
3 Barbell clean & jerks 5 Burpees over the bar
Rx - 80/55kg
Time cap for this workout is 10 minutes
To start, think about this; What’s really more important in the workout: the load, volume or intensity? In this workout, volume and intensity are the keys, and the weight (load) is a means to an end. This is going to be a super fast workout, with short, planned breaks.
The aim is to complete 10 rounds of 3 clean and jerks and 5 burpees over the bar in 10 minutes. Based on the time cap you would need to complete a round every 60 seconds. The burpees over the bar should be completed within 20-25 seconds. Here is the crunch point though, picking the right weight to use for the clean and jerks.
Knowing your 1-rep clean and jerk max it's always helpful. For instance, if you know that on a good day you can clean and jerk 100kg, then 80kg in this workout equates to 80%of your 1-rep max. Does 30 reps at that weight plus 50 burpees all within 10 minutes sound doable? If your weight selection only allows you to get through 6 rounds of work when 10 are required, then you are missing out on 40%of the workout. As coaches, we don’t expect you to finish every workout but we want your weight choices to get you as close to the finish line as possible.
If you choose weights that require 30-60 seconds of rest when it is a conditioning workout, you’re better off saving that weight for a workout dedicated to building strength and power.
In an ideal scenario, you should complete the workout under the required time cap while still using loads and movements that are going to challenge you. It might not always happen this way, but everyday is a school day when it comes to how you approach a workout.
Completing the workout, your forearms are pumped, your lungs feel like they are going to burst and you feel a real sense of accomplishment in getting that done.
Reasons for a time cap:
It's all about intensity. Putting a time cap on a workout forces you to ramp up your intensity so that you get the intended benefit/stimulus of the workout. Let’s take the workout Fran, everyone knows Fran. A workout of 21-15-9 Thrusters and Pull-Ups, this a sprint and should be completed in under 8 minutes. If you’re taking too long to finish the workout then you’re not getting the required stimulus of the workout. You’re probably resting more than you are working and therefore not getting much “intensity”.
Modify your workout, make the intensity relative. Time capped workouts force you to scale/modify the movements or weights to an appropriate load or volume that will allow you to finish the workout in the intended time and thereby achieving intended stimulus. Of course you might be able to do the Rx weight or movement for a handful of reps but you would not be able to complete the workout with that amount of volume. So then you should scale the Rx weight or movements so that you finish the workout in the allotted time or quicker. Therefore achieving the intended stimulus of the workout and feeling exactly the same as everyone in the room.
The workouts are programmed for specific loads, volume and intensity not just with that session in mind but with what the rest of the week looks like. We calculate the intensity by the amount of time we expect the workout to take with the ability to change. What it comes down to is what we are trying to achieve in the workout and how we want you to feel during and after the workout. Some workouts are designed to take 45-60 minutes (like Murph) and others less than 8 minutes (like Fran). Those workouts with a smaller amount of time required to complete the workout generally mean you will be working at a greater intensity than the longer sessions.
Your goal in every work should be to complete it.
Keep it simple, put a process in place that you know is going to be achievable and that you can maintain. Then get after it.
Connect with Andy:
One-Hour Workout: Revving Your Swim Engine
.png)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
