Our Standards
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?