Ladies Run Club #24-44

ENGINE

Varying the duration of intervals and working on good pacing. Understanding rate of perceived exertion and how we can use it to get better on the machines.

‍

GYMNASTICS

We continue focusing on Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.

‍

HYROX

3 Minute AMRAP on each HYROX station with some recovery runs in-between.

‍

MOBILITY

The focus is on head-shoulder mobility, and we will work on establishing a more stable position. Or if you can’t get into the overhead squat, the fundamentals you need to gain the position.

‍

PURE STRENGTH

In Pure Strength this week, we hit a heavy single back squat, so come max out! Then, some posterior chain accessory. Wednesday, we are continuing our press work with some pin press, and then we will go through the final week of progressions on our dip volume.

‍

WEIGHTLIFTING

This week, we are focused on the Snatch in weightlifting. We will hit a heavy muscle snatch, followed by a Power Snatch Overhead squat complex and finishing up with an EMOM of hang Snatch!

Track Tuesday

Reps of 400 this week with 200m floating recoveries. Speed repetition work!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

Wednesday Ride

Vo2 Max session this week. 6 X 3min on 3min off. This one can get hard!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

A tempo run broken up into 9 X 4min. A great session for all abilities!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

T100 Race simulation

A chance for our T100 Triathletes to practice the nuances of racing! This is not an open session but if you’re interested to join please email tw@innerFight.com

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 5 mins blocks, off 2 min recovery. See if you can keep that feeling for all 5 rounds.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400m intervals with 200m float recovery. A chance to work hard with the wider endurance community and coaches.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will be running 1 min on/off intervals for 30 mins. Pick your starting pace wisely on this session so that you can keep the quality throughout.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today your tempo blocks will be 4 mins long, however the rest will decrease as the session progresses.

Sunday

Time: 6am

Location: Expo

Session: Dubai Womens Run

Coach Steph will be with the LRC Team and Dubai Womens Run where there will be a 10km and 5km race.

Monday:

Strength:

A) Power Clean + Hang Squat Clean + Front Squat

‍

Conditioning:

For Time:

7 Squat Clean

12 TTB

Pool run

rest 2 mins x 5

‍

Tuesday:

Strength:

A) Weighted Pull Ups + 20sec Max Ring Ring Rows

‍

Conditioning:

3 rounds

1000/800 m row

30 Pull ups

20 KB STOH

‍

Wednesday:

Strength:

A) Barbell Front Rack Reverse Lunges

‍

Conditioning:

3min AMRAP

6 sandbag bear hug squat

12/9 cal Ass bike

rest 1 min

3min AMRAP

50 DU

6 sandbag to shoulder

rest 1 min

x 3

‍

Thursday:

Strength:

A) DB Bench Press

B) Bent Over DB Row

C) Hang L Sit Holds

Conditioning:

In a Team of 3

8 mins max cal Ski Erg

rest 3 mins

8 mins max length sled

push (50/30kg)

rest 3 mins

8 mins Max wallball

‍

Friday:

Strength:

A) Barbell RDLs

B) Rope Hangs & Rope Pull Ups

‍

Conditioning:

4 Movements, 22mins your lungs will be on fire and your grip will be swole! Its Friday......

Track Tuesday

Reps of 400 this week with 200m floating recoveries. Speed repetition work!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

Wednesday Ride

Vo2 Max session this week. 6 X 3min on 3min off. This one can get hard!

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

‍

Friday, The Coffee Run

A tempo run broken up into 9 X 4min. A great session for all abilities!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

T100 Race simulation

A chance for our T100 Triathletes to practice the nuances of racing! This is not an open session but if you’re interested to join please email tw@innerFight.com

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 5 mins blocks, off 2 min recovery. See if you can keep that feeling for all 5 rounds.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400m intervals with 200m float recovery. A chance to work hard with the wider endurance community and coaches.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will be running 1 min on/off intervals for 30 mins. Pick your starting pace wisely on this session so that you can keep the quality throughout.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today your tempo blocks will be 4 mins long, however the rest will decrease as the session progresses.

Sunday

Time: 6am

Location: Expo

Session: Dubai Womens Run

Coach Steph will be with the LRC Team and Dubai Womens Run where there will be a 10km and 5km race.

Monday:

Strength:

A) Power Clean + Hang Squat Clean + Front Squat

‍

Conditioning:

For Time:

7 Squat Clean

12 TTB

Pool run

rest 2 mins x 5

‍

Tuesday:

Strength:

A) Weighted Pull Ups + 20sec Max Ring Ring Rows

‍

Conditioning:

3 rounds

1000/800 m row

30 Pull ups

20 KB STOH

‍

Wednesday:

Strength:

A) Barbell Front Rack Reverse Lunges

‍

Conditioning:

3min AMRAP

6 sandbag bear hug squat

12/9 cal Ass bike

rest 1 min

3min AMRAP

50 DU

6 sandbag to shoulder

rest 1 min

x 3

‍

Thursday:

Strength:

A) DB Bench Press

B) Bent Over DB Row

C) Hang L Sit Holds

Conditioning:

In a Team of 3

8 mins max cal Ski Erg

rest 3 mins

8 mins max length sled

push (50/30kg)

rest 3 mins

8 mins Max wallball

‍

Friday:

Strength:

A) Barbell RDLs

B) Rope Hangs & Rope Pull Ups

‍

Conditioning:

4 Movements, 22mins your lungs will be on fire and your grip will be swole! Its Friday......

ENGINE

Varying the duration of intervals and working on good pacing. Understanding rate of perceived exertion and how we can use it to get better on the machines.

‍

GYMNASTICS

We continue focusing on Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.

‍

HYROX

3 Minute AMRAP on each HYROX station with some recovery runs in-between.

‍

MOBILITY

The focus is on head-shoulder mobility, and we will work on establishing a more stable position. Or if you can’t get into the overhead squat, the fundamentals you need to gain the position.

‍

PURE STRENGTH

In Pure Strength this week, we hit a heavy single back squat, so come max out! Then, some posterior chain accessory. Wednesday, we are continuing our press work with some pin press, and then we will go through the final week of progressions on our dip volume.

‍

WEIGHTLIFTING

This week, we are focused on the Snatch in weightlifting. We will hit a heavy muscle snatch, followed by a Power Snatch Overhead squat complex and finishing up with an EMOM of hang Snatch!

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 5 mins blocks, off 2 min recovery. See if you can keep that feeling for all 5 rounds.

‍

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

Today we will be running 400m intervals with 200m float recovery. A chance to work hard with the wider endurance community and coaches.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will be running 1 min on/off intervals for 30 mins. Pick your starting pace wisely on this session so that you can keep the quality throughout.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today your tempo blocks will be 4 mins long, however the rest will decrease as the session progresses.

Sunday

Time: 6am

Location: Expo

Session: Dubai Womens Run

Coach Steph will be with the LRC Team and Dubai Womens Run where there will be a 10km and 5km race.