Bozitive - Adjective (Boz-i-tiv)
Act and respond to situations in a Boz-like manner
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
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
.jpg)
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!
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
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
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
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)
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
One-Hour Workout: Revving Your Swim Engine
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
