Specialty Class #24-44
28 Oct - 01 Nov
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!
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!
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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!
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!
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.
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!
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
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!
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!
One-Hour Workout: Revving Your Swim Engine
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