Coaches Vic & Sandro | Precision Series
This past weekend, our Performance Coaches, Vic and Sandro, took on the Masters' Division of the Precision Series Pairs competition and placed second overall. It was a thrilling day filled with heavy lifts, running, sandbags, synchronised gymnastics, and so much more! There were five events in total, alongside a fierce final. Over 800 people participated in three divisions: Masters, Elite, and Everyday. Each division included male-male, female-female, and male-female categories.
Thank you to all our members, friends, and fellow coaches who took the time to cheer them on! Your presence was not just a morale booster but a testament to the strong bond we share in our fitness community. Your support pushed us to find that extra gear when the going got tough.
Have you ever considered doing a local competition, but it looks super intimidating and out of your comfort zone? Please send me a message or pull me aside so we can chat! FYI, I still get very nervous before every competition, but as soon as the first workout starts, my anxiety gets pushed aside, and that’s where the fun begins!
Author
Victoria Engelmann
ENGINE
We will work on some longer aerobic pieces this week, learning to pace for longer intervals. Do not go too fast at the start and then have to slow down! The goal is to learn what you can stick to and work consistently and at an even pace.
GYMNASTICS
The skills we will focus on for this week will be, Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.
HYROX
Breaking down a Hyrox into manageable chunks, working on pacing the stations and recovering enough on the runs to stick to your plan on the station.
MOBILITY
Back to the bands, opening those hips/ankles first, then testing overhead static positions.
PURE STRENGTH
This week in Pure Strength, we have a heavy paused back squat with drop sets and some single-leg work on Monday. This is followed by a Z press, some end-range pressing strength and a load of direct triceps work to help build our overhead press on Wednesday.
WEIGHTLIFTING
This week in weightlifting, we will focus on the hang squat clean, with a heavy complex followed by a high-volume EMOM.
Track Tuesday
Over under 400’s today! 10k and 3k pace. Getting fit for 5 and 10k races!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
No coached ride this week.
The Coffee Run
Our monthly bridges session, which means hill repeats!
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
No coached ride this week.
Ladies Run Club full schedule is back. We hope that you had a nice half term.
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 2 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400m intervals where you are playing with over/unders at 10km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We are using both the park and the Olivara loop to get some speed in this week. After each lap you have 60 seconds recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Hill repeats are on the menu today. This is a great session to help build strength in your legs.
Sunday
Time: 9:59am
Location: InnerFight
Session: Perimenopause Seminar
Coach, Carmen Bosmans, will be hosting a Seminar at InnerFight on how to help you navigae any perimenopause symptoms.
Monday:
Strength:
A) Pike Handstand Push Ups
B) DB Bent Over Row
Conditioning:
24min AMRAP with a Partner
15/12 cal ski
3 Wall Walks
15 American KB swing
Tuesday:
Strength:
A) Paused Bench Press
B) Bench Press + Double Under Work
Conditioning:
4min AMRAP
10 DB Box Step Overs
10 DB Shoulder to Overhead
15/12 cal row
Rest 2 mins x 4
Wednesday:
Strength:
A) Snatch Pull + Muscle Snatch
B) Power Snatch & Overhead Squat
Conditioning:
For time:
12-10-8-6-4-2 Deadlift
2-4-6-8-10-12 TTB
8 min TC
Thursday:
Strength:
Strict Pull Ups
Conditioning:
For Time:
Park run
4 rope climbs
30/20 cal row
30 Pull Ups
30/20 cal ass bike
20 C2B
30/20 cal row
Park Run
Friday:
Strength:
Tempo Front Squats
Conditioning:
It's all fun to end the week with a barbell and a skipping rope! Will you get it done within the time cap?
This past weekend, our Performance Coaches, Vic and Sandro, took on the Masters' Division of the Precision Series Pairs competition and placed second overall. It was a thrilling day filled with heavy lifts, running, sandbags, synchronised gymnastics, and so much more! There were five events in total, alongside a fierce final. Over 800 people participated in three divisions: Masters, Elite, and Everyday. Each division included male-male, female-female, and male-female categories.
Thank you to all our members, friends, and fellow coaches who took the time to cheer them on! Your presence was not just a morale booster but a testament to the strong bond we share in our fitness community. Your support pushed us to find that extra gear when the going got tough.
Have you ever considered doing a local competition, but it looks super intimidating and out of your comfort zone? Please send me a message or pull me aside so we can chat! FYI, I still get very nervous before every competition, but as soon as the first workout starts, my anxiety gets pushed aside, and that’s where the fun begins!
Author
Victoria Engelmann
Track Tuesday
Over under 400’s today! 10k and 3k pace. Getting fit for 5 and 10k races!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
No coached ride this week.
The Coffee Run
Our monthly bridges session, which means hill repeats!
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
No coached ride this week.
Ladies Run Club full schedule is back. We hope that you had a nice half term.
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 2 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400m intervals where you are playing with over/unders at 10km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We are using both the park and the Olivara loop to get some speed in this week. After each lap you have 60 seconds recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Hill repeats are on the menu today. This is a great session to help build strength in your legs.
Sunday
Time: 9:59am
Location: InnerFight
Session: Perimenopause Seminar
Coach, Carmen Bosmans, will be hosting a Seminar at InnerFight on how to help you navigae any perimenopause symptoms.
Monday:
Strength:
A) Pike Handstand Push Ups
B) DB Bent Over Row
Conditioning:
24min AMRAP with a Partner
15/12 cal ski
3 Wall Walks
15 American KB swing
Tuesday:
Strength:
A) Paused Bench Press
B) Bench Press + Double Under Work
Conditioning:
4min AMRAP
10 DB Box Step Overs
10 DB Shoulder to Overhead
15/12 cal row
Rest 2 mins x 4
Wednesday:
Strength:
A) Snatch Pull + Muscle Snatch
B) Power Snatch & Overhead Squat
Conditioning:
For time:
12-10-8-6-4-2 Deadlift
2-4-6-8-10-12 TTB
8 min TC
Thursday:
Strength:
Strict Pull Ups
Conditioning:
For Time:
Park run
4 rope climbs
30/20 cal row
30 Pull Ups
30/20 cal ass bike
20 C2B
30/20 cal row
Park Run
Friday:
Strength:
Tempo Front Squats
Conditioning:
It's all fun to end the week with a barbell and a skipping rope! Will you get it done within the time cap?
ENGINE
We will work on some longer aerobic pieces this week, learning to pace for longer intervals. Do not go too fast at the start and then have to slow down! The goal is to learn what you can stick to and work consistently and at an even pace.
GYMNASTICS
The skills we will focus on for this week will be, Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.
HYROX
Breaking down a Hyrox into manageable chunks, working on pacing the stations and recovering enough on the runs to stick to your plan on the station.
MOBILITY
Back to the bands, opening those hips/ankles first, then testing overhead static positions.
PURE STRENGTH
This week in Pure Strength, we have a heavy paused back squat with drop sets and some single-leg work on Monday. This is followed by a Z press, some end-range pressing strength and a load of direct triceps work to help build our overhead press on Wednesday.
WEIGHTLIFTING
This week in weightlifting, we will focus on the hang squat clean, with a heavy complex followed by a high-volume EMOM.
This past weekend, our Performance Coaches, Vic and Sandro, took on the Masters' Division of the Precision Series Pairs competition and placed second overall. It was a thrilling day filled with heavy lifts, running, sandbags, synchronised gymnastics, and so much more! There were five events in total, alongside a fierce final. Over 800 people participated in three divisions: Masters, Elite, and Everyday. Each division included male-male, female-female, and male-female categories.
Thank you to all our members, friends, and fellow coaches who took the time to cheer them on! Your presence was not just a morale booster but a testament to the strong bond we share in our fitness community. Your support pushed us to find that extra gear when the going got tough.
Have you ever considered doing a local competition, but it looks super intimidating and out of your comfort zone? Please send me a message or pull me aside so we can chat! FYI, I still get very nervous before every competition, but as soon as the first workout starts, my anxiety gets pushed aside, and that’s where the fun begins!
Author
Victoria Engelmann
Ladies Run Club full schedule is back. We hope that you had a nice half term.
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 2 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400m intervals where you are playing with over/unders at 10km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We are using both the park and the Olivara loop to get some speed in this week. After each lap you have 60 seconds recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Hill repeats are on the menu today. This is a great session to help build strength in your legs.
Sunday
Time: 9:59am
Location: InnerFight
Session: Perimenopause Seminar
Coach, Carmen Bosmans, will be hosting a Seminar at InnerFight on how to help you navigae any perimenopause symptoms.
Monday:
Strength:
A) Pike Handstand Push Ups
B) DB Bent Over Row
Conditioning:
24min AMRAP with a Partner
15/12 cal ski
3 Wall Walks
15 American KB swing
Tuesday:
Strength:
A) Paused Bench Press
B) Bench Press + Double Under Work
Conditioning:
4min AMRAP
10 DB Box Step Overs
10 DB Shoulder to Overhead
15/12 cal row
Rest 2 mins x 4
Wednesday:
Strength:
A) Snatch Pull + Muscle Snatch
B) Power Snatch & Overhead Squat
Conditioning:
For time:
12-10-8-6-4-2 Deadlift
2-4-6-8-10-12 TTB
8 min TC
Thursday:
Strength:
Strict Pull Ups
Conditioning:
For Time:
Park run
4 rope climbs
30/20 cal row
30 Pull Ups
30/20 cal ass bike
20 C2B
30/20 cal row
Park Run
Friday:
Strength:
Tempo Front Squats
Conditioning:
It's all fun to end the week with a barbell and a skipping rope! Will you get it done within the time cap?
ENGINE
We will work on some longer aerobic pieces this week, learning to pace for longer intervals. Do not go too fast at the start and then have to slow down! The goal is to learn what you can stick to and work consistently and at an even pace.
GYMNASTICS
The skills we will focus on for this week will be, Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.
HYROX
Breaking down a Hyrox into manageable chunks, working on pacing the stations and recovering enough on the runs to stick to your plan on the station.
MOBILITY
Back to the bands, opening those hips/ankles first, then testing overhead static positions.
PURE STRENGTH
This week in Pure Strength, we have a heavy paused back squat with drop sets and some single-leg work on Monday. This is followed by a Z press, some end-range pressing strength and a load of direct triceps work to help build our overhead press on Wednesday.
WEIGHTLIFTING
This week in weightlifting, we will focus on the hang squat clean, with a heavy complex followed by a high-volume EMOM.
Track Tuesday
Over under 400’s today! 10k and 3k pace. Getting fit for 5 and 10k races!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
No coached ride this week.
The Coffee Run
Our monthly bridges session, which means hill repeats!
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
No coached ride this week.
This past weekend, our Performance Coaches, Vic and Sandro, took on the Masters' Division of the Precision Series Pairs competition and placed second overall. It was a thrilling day filled with heavy lifts, running, sandbags, synchronised gymnastics, and so much more! There were five events in total, alongside a fierce final. Over 800 people participated in three divisions: Masters, Elite, and Everyday. Each division included male-male, female-female, and male-female categories.
Thank you to all our members, friends, and fellow coaches who took the time to cheer them on! Your presence was not just a morale booster but a testament to the strong bond we share in our fitness community. Your support pushed us to find that extra gear when the going got tough.
Have you ever considered doing a local competition, but it looks super intimidating and out of your comfort zone? Please send me a message or pull me aside so we can chat! FYI, I still get very nervous before every competition, but as soon as the first workout starts, my anxiety gets pushed aside, and that’s where the fun begins!
Author
Victoria Engelmann
This past weekend, our Performance Coaches, Vic and Sandro, took on the Masters' Division of the Precision Series Pairs competition and placed second overall. It was a thrilling day filled with heavy lifts, running, sandbags, synchronised gymnastics, and so much more! There were five events in total, alongside a fierce final. Over 800 people participated in three divisions: Masters, Elite, and Everyday. Each division included male-male, female-female, and male-female categories.
Thank you to all our members, friends, and fellow coaches who took the time to cheer them on! Your presence was not just a morale booster but a testament to the strong bond we share in our fitness community. Your support pushed us to find that extra gear when the going got tough.
Have you ever considered doing a local competition, but it looks super intimidating and out of your comfort zone? Please send me a message or pull me aside so we can chat! FYI, I still get very nervous before every competition, but as soon as the first workout starts, my anxiety gets pushed aside, and that’s where the fun begins!
Author
Victoria Engelmann