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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
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!
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 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!
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 (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
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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