The InnerFight Way
The power of the pack
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We talk a lot about the “power of the pack” and how being a part of a group brings many benefits.
The digital world we now live in builds on the concept but often flips the script.
How many “groups” on various digital platforms are you in that actually do not serve you? You may think that even though you are not active in them and use them for information that they do not take from you, you may be right but you may also be wrong. If you are not active and not taking action on the information then they are only taking from you. They distract you, they take space on your mental hard drive and in a moment of weakness they plant bad seeds that fester.
Get your cleaning gloves on this week and get out of where you do not need to be.
No Weakness.
Marcus
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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.
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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?
We talk a lot about the “power of the pack” and how being a part of a group brings many benefits.
The digital world we now live in builds on the concept but often flips the script.
How many “groups” on various digital platforms are you in that actually do not serve you? You may think that even though you are not active in them and use them for information that they do not take from you, you may be right but you may also be wrong. If you are not active and not taking action on the information then they are only taking from you. They distract you, they take space on your mental hard drive and in a moment of weakness they plant bad seeds that fester.
Get your cleaning gloves on this week and get out of where you do not need to be.
No Weakness.
Marcus
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.
We talk a lot about the “power of the pack” and how being a part of a group brings many benefits.
The digital world we now live in builds on the concept but often flips the script.
How many “groups” on various digital platforms are you in that actually do not serve you? You may think that even though you are not active in them and use them for information that they do not take from you, you may be right but you may also be wrong. If you are not active and not taking action on the information then they are only taking from you. They distract you, they take space on your mental hard drive and in a moment of weakness they plant bad seeds that fester.
Get your cleaning gloves on this week and get out of where you do not need to be.
No Weakness.
Marcus
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.
We talk a lot about the “power of the pack” and how being a part of a group brings many benefits.
The digital world we now live in builds on the concept but often flips the script.
How many “groups” on various digital platforms are you in that actually do not serve you? You may think that even though you are not active in them and use them for information that they do not take from you, you may be right but you may also be wrong. If you are not active and not taking action on the information then they are only taking from you. They distract you, they take space on your mental hard drive and in a moment of weakness they plant bad seeds that fester.
Get your cleaning gloves on this week and get out of where you do not need to be.
No Weakness.
Marcus
We talk a lot about the “power of the pack” and how being a part of a group brings many benefits.
The digital world we now live in builds on the concept but often flips the script.
How many “groups” on various digital platforms are you in that actually do not serve you? You may think that even though you are not active in them and use them for information that they do not take from you, you may be right but you may also be wrong. If you are not active and not taking action on the information then they are only taking from you. They distract you, they take space on your mental hard drive and in a moment of weakness they plant bad seeds that fester.
Get your cleaning gloves on this week and get out of where you do not need to be.
No Weakness.
Marcus
One-Hour Workout: Revving Your Swim Engine
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