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Will You Win 2021?
2020 has been an epic year!
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2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
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ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
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. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
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. Today we will be running 800m repeats, and fluctuating between 3km and 5km 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 there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
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. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
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. Today we will be running 800m repeats, and fluctuating between 3km and 5km 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 there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
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. Today we will be running 800m repeats, and fluctuating between 3km and 5km 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 there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
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. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
One-Hour Workout: Revving Your Swim Engine
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