2022, Are You Ready?
Naturally, as we close off the year, it's a time of reflection.
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Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
Naturally, as we close off the year, it's a time of reflection.
What have I accomplished, and what goals did I achieve? What goals did I not? Most of us look ahead over the next 365 days and try to map out what we would like to do….and, so the process repeats year on year.
Do we need to wait until Jan 1st to start something new?
88% of millennials made a new years resolution in 2021, but how many stuck at it? This percentage or resolution makers drop as we age. Is the older generation wise that most resolutions are bollocks? Perhaps they understand that sustainable change cannot be defined by a date in the calendar.
We are a huge victim to the "January surge" in the endurance and fitness space.
"I'll join the gym and get fit in the new year,"…..but it's November?! What are you going to do for the next two months?
"I'll start my run training in Jan,"…..but building the foundations of endurance doesn't have a calendar either.
The earlier you start, the better you will be, SIMPLE.
So my message for you is relatively short and comes in two parts. The first, WHY WAIT?
Why put off something into 2022 when you could start now.
Put aside money into that savings pot, buy that new book, try that new recipe, sign up for that race (and get one of our fantastic endurance coaches), sign up for the open (and join one of our amazing Mainline classes!)
By waiting, the only thing you will have is regret.
The Second – KEEP IT SIMPLE. Access to information is instant, contradictory, and often confusing. Instagram models with pictures of their broccoli and dust lunch selling weight loss tea, tough 25 part bicep workouts, and the rabbit hole of carbon running shoes!
Simply put, eat a little less, move a little more, and you probably don't need carbon running shoes!
Failing that – ask one of the fantastic coaches at InnerFight, and we can guide you in the right direction….just don't wait until Jan 1st!
One-Hour Workout: Revving Your Swim Engine
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