Ramadan Tips to Continue Winning at Life
A great time for you reset your mind and continue your training.
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With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
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!
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
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
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
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)
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
One-Hour Workout: Revving Your Swim Engine
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