Daily Workout #24-40
30 Sept - 4 Oct 2024
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Monday:
Strength:
Dumbell Walking Lunges
Conditioning:
Every 3 mins x 6
15 Box Jump Over
10 DB Front Squat (2 x 50/35)
10 TTB
Tuesday:
Strength:
A) Push Press + Push Jerk
B) Push Jerk
C) Establish a Max Push Jerk
Conditioning:
5 min AMRAP
5 STOH (60/40)
10 lateral burpee over the bar
rest 3 mins x3
Wednesday:
Strength:
A) Kipping Pull-Up Technique
B) Beat Swings + Kipping Pull Ups
C) Max Kipping Pull Ups
Conditioning:
For time
Olivara Run
50-40-30-20-10 wall balls
5-10-15-20-25 Pull-ups
Olivara Run
Thursday:
Strength:
Building 1 Rep Deadlifts
Conditioning:
For time:
50 cal bike
15 Deadlift (120/80)
50 cal ski
15 Deadlift
Friday:
Strength:
Rope Climb Skill Work
Conditioning:
Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This week's ride is 2 building threshold efforts finished with some hard sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.
Start time: 05:59 am
Session Length: 1 hour
Location: Bottom of the stick
Sunday Duathlon
Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.
Start time: 05:59 am
Session Length: 1 hour
Location: Here
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Monday:
Strength:
Dumbell Walking Lunges
Conditioning:
Every 3 mins x 6
15 Box Jump Over
10 DB Front Squat (2 x 50/35)
10 TTB
Tuesday:
Strength:
A) Push Press + Push Jerk
B) Push Jerk
C) Establish a Max Push Jerk
Conditioning:
5 min AMRAP
5 STOH (60/40)
10 lateral burpee over the bar
rest 3 mins x3
Wednesday:
Strength:
A) Kipping Pull-Up Technique
B) Beat Swings + Kipping Pull Ups
C) Max Kipping Pull Ups
Conditioning:
For time
Olivara Run
50-40-30-20-10 wall balls
5-10-15-20-25 Pull-ups
Olivara Run
Thursday:
Strength:
Building 1 Rep Deadlifts
Conditioning:
For time:
50 cal bike
15 Deadlift (120/80)
50 cal ski
15 Deadlift
Friday:
Strength:
Rope Climb Skill Work
Conditioning:
Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!
Track Tuesday
This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This week's ride is 2 building threshold efforts finished with some hard sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.
Start time: 05:59 am
Session Length: 1 hour
Location: Bottom of the stick
Sunday Duathlon
Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.
Start time: 05:59 am
Session Length: 1 hour
Location: Here
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Monday:
Strength:
Dumbell Walking Lunges
Conditioning:
Every 3 mins x 6
15 Box Jump Over
10 DB Front Squat (2 x 50/35)
10 TTB
Tuesday:
Strength:
A) Push Press + Push Jerk
B) Push Jerk
C) Establish a Max Push Jerk
Conditioning:
5 min AMRAP
5 STOH (60/40)
10 lateral burpee over the bar
rest 3 mins x3
Wednesday:
Strength:
A) Kipping Pull-Up Technique
B) Beat Swings + Kipping Pull Ups
C) Max Kipping Pull Ups
Conditioning:
For time
Olivara Run
50-40-30-20-10 wall balls
5-10-15-20-25 Pull-ups
Olivara Run
Thursday:
Strength:
Building 1 Rep Deadlifts
Conditioning:
For time:
50 cal bike
15 Deadlift (120/80)
50 cal ski
15 Deadlift
Friday:
Strength:
Rope Climb Skill Work
Conditioning:
Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This week's ride is 2 building threshold efforts finished with some hard sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.
Start time: 05:59 am
Session Length: 1 hour
Location: Bottom of the stick
Sunday Duathlon
Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.
Start time: 05:59 am
Session Length: 1 hour
Location: Here
Monday:
Strength:
Dumbell Walking Lunges
Conditioning:
Every 3 mins x 6
15 Box Jump Over
10 DB Front Squat (2 x 50/35)
10 TTB
Tuesday:
Strength:
A) Push Press + Push Jerk
B) Push Jerk
C) Establish a Max Push Jerk
Conditioning:
5 min AMRAP
5 STOH (60/40)
10 lateral burpee over the bar
rest 3 mins x3
Wednesday:
Strength:
A) Kipping Pull-Up Technique
B) Beat Swings + Kipping Pull Ups
C) Max Kipping Pull Ups
Conditioning:
For time
Olivara Run
50-40-30-20-10 wall balls
5-10-15-20-25 Pull-ups
Olivara Run
Thursday:
Strength:
Building 1 Rep Deadlifts
Conditioning:
For time:
50 cal bike
15 Deadlift (120/80)
50 cal ski
15 Deadlift
Friday:
Strength:
Rope Climb Skill Work
Conditioning:
Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!
Monday:
Strength:
Dumbell Walking Lunges
Conditioning:
Every 3 mins x 6
15 Box Jump Over
10 DB Front Squat (2 x 50/35)
10 TTB
Tuesday:
Strength:
A) Push Press + Push Jerk
B) Push Jerk
C) Establish a Max Push Jerk
Conditioning:
5 min AMRAP
5 STOH (60/40)
10 lateral burpee over the bar
rest 3 mins x3
Wednesday:
Strength:
A) Kipping Pull-Up Technique
B) Beat Swings + Kipping Pull Ups
C) Max Kipping Pull Ups
Conditioning:
For time
Olivara Run
50-40-30-20-10 wall balls
5-10-15-20-25 Pull-ups
Olivara Run
Thursday:
Strength:
Building 1 Rep Deadlifts
Conditioning:
For time:
50 cal bike
15 Deadlift (120/80)
50 cal ski
15 Deadlift
Friday:
Strength:
Rope Climb Skill Work
Conditioning:
Some Therapy that includes, the rower, a barbell, and some rope climbs! Ending the week with a Bang!
One-Hour Workout: Revving Your Swim Engine
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