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Why you should try Hybrid Fitness Training
Challenge yourself and try something new!
Tired of the same old gym routine? Imagine a workout that keeps you on your toes, challenges every aspect of your fitness, and never gets boring. Welcome to the world of hybrid fitness training – the game-changer that's revolutionising how we think about exercise and personal growth.
What is Hybrid Fitness Training?
Hybrid training is the cool new kid on the fitness block, and trust me, it's here to stay! It's all about mixing up your workout routine by combining different types of training into one killer program. We're talking strength training, endurance work, and even throwing in some mobility, agility, or skill work for good measure.
Why is Hybrid Training Taking Over?
Let me tell you, the popularity of hybrid training is exploding, and for good reason! It's the perfect recipe for those of us who want to be strong, fast, and durable all-rounders.
Whether you're a gym rat looking to boost your cardio or a runner wanting to pack on some muscle, hybrid training has got your back.
Who's It For?
Everyone, I mean EVERYONE! Seriously, it doesn't matter if you're a newbie or a seasoned pro. Hybrid training is like the Swiss Army knife of fitness – it's got something for everybody:
- Lifters who want to improve their endurance
- Runners looking to build strength
- Anyone tired of the same old workout routine
This wide appeal is why hybrid training is catching fire in fitness communities worldwide. Just look at how Hyrox has blown up!
Beat the Boredom
Let's face it, the biggest gains killer is boredom. But with hybrid training, you'll never have a dull moment! One day you're lifting heavy, the next you're sprinting like you're being chased, and then you're working on your mobility like a yogi. It's this variety that keeps you coming back for more, making your fitness journey a blast rather than a chore.
Ready to Give It a Shot?
Come and try our Hybrid / Hyrox class on Sunday mornings at 6:45am! Trust me, it's worth setting that alarm for. Let's crush those fitness goals together!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
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Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in 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 today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
.jpg)
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
Tired of the same old gym routine? Imagine a workout that keeps you on your toes, challenges every aspect of your fitness, and never gets boring. Welcome to the world of hybrid fitness training – the game-changer that's revolutionising how we think about exercise and personal growth.
What is Hybrid Fitness Training?
Hybrid training is the cool new kid on the fitness block, and trust me, it's here to stay! It's all about mixing up your workout routine by combining different types of training into one killer program. We're talking strength training, endurance work, and even throwing in some mobility, agility, or skill work for good measure.
Why is Hybrid Training Taking Over?
Let me tell you, the popularity of hybrid training is exploding, and for good reason! It's the perfect recipe for those of us who want to be strong, fast, and durable all-rounders.
Whether you're a gym rat looking to boost your cardio or a runner wanting to pack on some muscle, hybrid training has got your back.
Who's It For?
Everyone, I mean EVERYONE! Seriously, it doesn't matter if you're a newbie or a seasoned pro. Hybrid training is like the Swiss Army knife of fitness – it's got something for everybody:
- Lifters who want to improve their endurance
- Runners looking to build strength
- Anyone tired of the same old workout routine
This wide appeal is why hybrid training is catching fire in fitness communities worldwide. Just look at how Hyrox has blown up!
Beat the Boredom
Let's face it, the biggest gains killer is boredom. But with hybrid training, you'll never have a dull moment! One day you're lifting heavy, the next you're sprinting like you're being chased, and then you're working on your mobility like a yogi. It's this variety that keeps you coming back for more, making your fitness journey a blast rather than a chore.
Ready to Give It a Shot?
Come and try our Hybrid / Hyrox class on Sunday mornings at 6:45am! Trust me, it's worth setting that alarm for. Let's crush those fitness goals together!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in 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 today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Tired of the same old gym routine? Imagine a workout that keeps you on your toes, challenges every aspect of your fitness, and never gets boring. Welcome to the world of hybrid fitness training – the game-changer that's revolutionising how we think about exercise and personal growth.
What is Hybrid Fitness Training?
Hybrid training is the cool new kid on the fitness block, and trust me, it's here to stay! It's all about mixing up your workout routine by combining different types of training into one killer program. We're talking strength training, endurance work, and even throwing in some mobility, agility, or skill work for good measure.
Why is Hybrid Training Taking Over?
Let me tell you, the popularity of hybrid training is exploding, and for good reason! It's the perfect recipe for those of us who want to be strong, fast, and durable all-rounders.
Whether you're a gym rat looking to boost your cardio or a runner wanting to pack on some muscle, hybrid training has got your back.
Who's It For?
Everyone, I mean EVERYONE! Seriously, it doesn't matter if you're a newbie or a seasoned pro. Hybrid training is like the Swiss Army knife of fitness – it's got something for everybody:
- Lifters who want to improve their endurance
- Runners looking to build strength
- Anyone tired of the same old workout routine
This wide appeal is why hybrid training is catching fire in fitness communities worldwide. Just look at how Hyrox has blown up!
Beat the Boredom
Let's face it, the biggest gains killer is boredom. But with hybrid training, you'll never have a dull moment! One day you're lifting heavy, the next you're sprinting like you're being chased, and then you're working on your mobility like a yogi. It's this variety that keeps you coming back for more, making your fitness journey a blast rather than a chore.
Ready to Give It a Shot?
Come and try our Hybrid / Hyrox class on Sunday mornings at 6:45am! Trust me, it's worth setting that alarm for. Let's crush those fitness goals together!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in 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 today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Tired of the same old gym routine? Imagine a workout that keeps you on your toes, challenges every aspect of your fitness, and never gets boring. Welcome to the world of hybrid fitness training – the game-changer that's revolutionising how we think about exercise and personal growth.
What is Hybrid Fitness Training?
Hybrid training is the cool new kid on the fitness block, and trust me, it's here to stay! It's all about mixing up your workout routine by combining different types of training into one killer program. We're talking strength training, endurance work, and even throwing in some mobility, agility, or skill work for good measure.
Why is Hybrid Training Taking Over?
Let me tell you, the popularity of hybrid training is exploding, and for good reason! It's the perfect recipe for those of us who want to be strong, fast, and durable all-rounders.
Whether you're a gym rat looking to boost your cardio or a runner wanting to pack on some muscle, hybrid training has got your back.
Who's It For?
Everyone, I mean EVERYONE! Seriously, it doesn't matter if you're a newbie or a seasoned pro. Hybrid training is like the Swiss Army knife of fitness – it's got something for everybody:
- Lifters who want to improve their endurance
- Runners looking to build strength
- Anyone tired of the same old workout routine
This wide appeal is why hybrid training is catching fire in fitness communities worldwide. Just look at how Hyrox has blown up!
Beat the Boredom
Let's face it, the biggest gains killer is boredom. But with hybrid training, you'll never have a dull moment! One day you're lifting heavy, the next you're sprinting like you're being chased, and then you're working on your mobility like a yogi. It's this variety that keeps you coming back for more, making your fitness journey a blast rather than a chore.
Ready to Give It a Shot?
Come and try our Hybrid / Hyrox class on Sunday mornings at 6:45am! Trust me, it's worth setting that alarm for. Let's crush those fitness goals together!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
Tired of the same old gym routine? Imagine a workout that keeps you on your toes, challenges every aspect of your fitness, and never gets boring. Welcome to the world of hybrid fitness training – the game-changer that's revolutionising how we think about exercise and personal growth.
What is Hybrid Fitness Training?
Hybrid training is the cool new kid on the fitness block, and trust me, it's here to stay! It's all about mixing up your workout routine by combining different types of training into one killer program. We're talking strength training, endurance work, and even throwing in some mobility, agility, or skill work for good measure.
Why is Hybrid Training Taking Over?
Let me tell you, the popularity of hybrid training is exploding, and for good reason! It's the perfect recipe for those of us who want to be strong, fast, and durable all-rounders.
Whether you're a gym rat looking to boost your cardio or a runner wanting to pack on some muscle, hybrid training has got your back.
Who's It For?
Everyone, I mean EVERYONE! Seriously, it doesn't matter if you're a newbie or a seasoned pro. Hybrid training is like the Swiss Army knife of fitness – it's got something for everybody:
- Lifters who want to improve their endurance
- Runners looking to build strength
- Anyone tired of the same old workout routine
This wide appeal is why hybrid training is catching fire in fitness communities worldwide. Just look at how Hyrox has blown up!
Beat the Boredom
Let's face it, the biggest gains killer is boredom. But with hybrid training, you'll never have a dull moment! One day you're lifting heavy, the next you're sprinting like you're being chased, and then you're working on your mobility like a yogi. It's this variety that keeps you coming back for more, making your fitness journey a blast rather than a chore.
Ready to Give It a Shot?
Come and try our Hybrid / Hyrox class on Sunday mornings at 6:45am! Trust me, it's worth setting that alarm for. Let's crush those fitness goals together!
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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