The Training Experience

The Ultimate Training Experience to help you compete!
Written by Marcus Smith
InnerFight
Nov 19, 2023
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
The Training Experience

The Training Experience is for those looking to take their ability to compete to the next level!


Improve your ability to execute workouts based on your capacity of strength, gymnastics and skills while also improving the quality and efficiency of those skills!


The Training experience will include 5 training days over the next 3 months.


Session 1: 19th November, InnerFight

Weightlifting / Skills

10:00 - 12:00 Clean / Clean BB Cycling

12:00 - 13:00 / 13:30 (Lunch + Coaches Workout + Questions)

13:00 - 14:30 Toes To Bar & Workout


Session 2: 26th November, InnerFight

Conditioning / Gymnastics & Skills:

10:00 - 12:00 Rowing Technique

12:00 - 13:00 (Coaches Workout)

13:00 - 15:00 Bar Muscle Ups + Workout


Session 3: 14th January, InnerFight

Gymnastics & Skills:

10:00 - 11:00 Double Unders & Wall Walks

11:00 - 12:30 / 13:00 (Coaches Workout + Questions)

13:00 - 15:00 Handstand Push Ups & Handstand Walks


Session 4: 28th January, InnerFight

Weightlifting / Skills:

10:00 - 12:00 Snatch / Snatch BB Cycling

13:00 - 14:30 Burpees & Workout


Session 5: 4th February, InnerFight

Gymnastics & Skills:

10:00 - 11:30 Ring Muscle Ups

11:30 - 13:30 (Coaches Workout)

14:00 - 15:30 Open Style Workouts


Attend all 5 or certain days. The choice is yours!


Pricing:


5 Days Experience: 2400aed (incl VAT)

Per Day: 600aed (incl VAT)


For information and Registration, complete the following link:


Note: Certain skills and abilities are required to attend The Training Experience.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-29

GYMNASTICS

We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.


PURE STRENGTH

Monday we progress to 5 sets of 6 barbell floor press into AMRAP seal rows, then onto full range of motion parallette push ups paired with pump based shoulder press work. Finishing with some curls / tricep work to keep the elbows happy.

Wednesday, we go again with 5 x 5 box squats into more barbell step-ups, this time a front rack variation & finishing off with high rep hamstring/glute work.

All & anyone is welcome - see you soon

WEIGHTLIFTING

Snatch Focus

A) OHS and snatch balance work 1-1-1-1-1-1

B) Heavy complex 1 snatch deadlift into 1 snatch.

(Pauses in the deadlift below the knee, above the knee, hang, hip)

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-29

Monday Ride

We have Max minutes this week, this includes 9 minutes of group riding skills followed by a maximum 60s effort. It’s a pretty great way to start the week.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

In this week's sessions, we have 800m into 400m efforts at 5km and 3km finishing off with repeated 200m efforts. It's a great lactate threshold session that will test your legs and your lungs.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

Walker Wednesday

We are working on a classic threshold set, 6 minutes at FTP repeated 5 times over! Join us online to help you stay accountable.

Start time: 05:59am

Session Length: 1 hour

Location: Online

The Coffee Run

On the menu this week is a negative split workout. After a long group warm-up, we break out into efforts where we want to see a change in pace. This is great for developing running RPE that’s based on the conditions.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

The Saturday Ride

We will be riding today the recently refurbished Jurassic route and onto the second extension, working as a group to cover the kilometers as smoothly as possible. Join us for your weekly aerobic top up.

Start time: 04:59

Session length: 3+ hours

Location: Bottom of the stick car park

https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Photo Credit: Carlin G.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-29

This week the Ladies Run Club Online Summer Plan continues online. If you want to join the fun from wherever you are in the world this summer, please reach out to Steph.

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week there will be 800s, into 400s, into 200s. A perfect session to help you build pace throughout the run.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to negative split your tempo, with 2 mins and 7/10 into 1 min at 8/10 followed but 1 min recovery. This sequence will be repeated 7x. Followed by coffees at 7am.

Sunday

Time: 5:29am

Location: InnerFight

Session: The Long Run

The team will meet at IF to commence a run around The Ranches. There will be 14km, 20km, and 25km route options. Alternatively run 30 mins out and back.

*Track Tuesday, Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-29

Monday:

Strength:

A) Kip Swings + Kip Knee Raises + Toes to Bar

B) Max Unbroken Toes to Bar

Conditioning:

2 Rounds For Time:

21 - 15 - 9

Dual DB STOH

Toes To Bar

Burpee Over Dumbells

Tuesday:

Strength:

Pistol Squats

Conditioning:

EMOM x 20

1: KB Suitcase Box Step Up

2: Calorie Row

3: Sandbag Squats

4: Rest

Score = total reps completed

RX = 1 x 32 / 24kg to 20" 70/50kg Sandbag

Wednesday:

Strength:

Bench Press + Feet Elevated Ring Rows

Conditioning:

Partner Workout:

20 min AMRAP

30 Wall Walks

15 Rope Climbs

In Remaining Time YGIG: 10 / 7 Calorie Assault Bike

P1: Working

P2: Plate OH Hold 20/15kg

RX+ = 15ft Climb or Seated Start Position

Thursday:

Strength:

Build to a Heavy Complex Deadlifts + Hang Power Cleans + Front Squat

Conditioning:

AMRAP 14 minutes:

7 Hang Power Cleans

7 Front Squats

RX = 93 / 65kg

Intermediate: 75 / 47kg

Beginner: 35 / 25kg

Friday:

Conditioning:

A great combo for a Friday, Cindy, Ski and some Double Unders!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Training Experience

The Training Experience is for those looking to take their ability to compete to the next level!


Improve your ability to execute workouts based on your capacity of strength, gymnastics and skills while also improving the quality and efficiency of those skills!


The Training experience will include 5 training days over the next 3 months.


Session 1: 19th November, InnerFight

Weightlifting / Skills

10:00 - 12:00 Clean / Clean BB Cycling

12:00 - 13:00 / 13:30 (Lunch + Coaches Workout + Questions)

13:00 - 14:30 Toes To Bar & Workout


Session 2: 26th November, InnerFight

Conditioning / Gymnastics & Skills:

10:00 - 12:00 Rowing Technique

12:00 - 13:00 (Coaches Workout)

13:00 - 15:00 Bar Muscle Ups + Workout


Session 3: 14th January, InnerFight

Gymnastics & Skills:

10:00 - 11:00 Double Unders & Wall Walks

11:00 - 12:30 / 13:00 (Coaches Workout + Questions)

13:00 - 15:00 Handstand Push Ups & Handstand Walks


Session 4: 28th January, InnerFight

Weightlifting / Skills:

10:00 - 12:00 Snatch / Snatch BB Cycling

13:00 - 14:30 Burpees & Workout


Session 5: 4th February, InnerFight

Gymnastics & Skills:

10:00 - 11:30 Ring Muscle Ups

11:30 - 13:30 (Coaches Workout)

14:00 - 15:30 Open Style Workouts


Attend all 5 or certain days. The choice is yours!


Pricing:


5 Days Experience: 2400aed (incl VAT)

Per Day: 600aed (incl VAT)


For information and Registration, complete the following link:


Note: Certain skills and abilities are required to attend The Training Experience.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-29

Monday Ride

We have Max minutes this week, this includes 9 minutes of group riding skills followed by a maximum 60s effort. It’s a pretty great way to start the week.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

In this week's sessions, we have 800m into 400m efforts at 5km and 3km finishing off with repeated 200m efforts. It's a great lactate threshold session that will test your legs and your lungs.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

Walker Wednesday

We are working on a classic threshold set, 6 minutes at FTP repeated 5 times over! Join us online to help you stay accountable.

Start time: 05:59am

Session Length: 1 hour

Location: Online

The Coffee Run

On the menu this week is a negative split workout. After a long group warm-up, we break out into efforts where we want to see a change in pace. This is great for developing running RPE that’s based on the conditions.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

The Saturday Ride

We will be riding today the recently refurbished Jurassic route and onto the second extension, working as a group to cover the kilometers as smoothly as possible. Join us for your weekly aerobic top up.

Start time: 04:59

Session length: 3+ hours

Location: Bottom of the stick car park

https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Photo Credit: Carlin G.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-29

This week the Ladies Run Club Online Summer Plan continues online. If you want to join the fun from wherever you are in the world this summer, please reach out to Steph.

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week there will be 800s, into 400s, into 200s. A perfect session to help you build pace throughout the run.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to negative split your tempo, with 2 mins and 7/10 into 1 min at 8/10 followed but 1 min recovery. This sequence will be repeated 7x. Followed by coffees at 7am.

Sunday

Time: 5:29am

Location: InnerFight

Session: The Long Run

The team will meet at IF to commence a run around The Ranches. There will be 14km, 20km, and 25km route options. Alternatively run 30 mins out and back.

*Track Tuesday, Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-29

Monday:

Strength:

A) Kip Swings + Kip Knee Raises + Toes to Bar

B) Max Unbroken Toes to Bar

Conditioning:

2 Rounds For Time:

21 - 15 - 9

Dual DB STOH

Toes To Bar

Burpee Over Dumbells

Tuesday:

Strength:

Pistol Squats

Conditioning:

EMOM x 20

1: KB Suitcase Box Step Up

2: Calorie Row

3: Sandbag Squats

4: Rest

Score = total reps completed

RX = 1 x 32 / 24kg to 20" 70/50kg Sandbag

Wednesday:

Strength:

Bench Press + Feet Elevated Ring Rows

Conditioning:

Partner Workout:

20 min AMRAP

30 Wall Walks

15 Rope Climbs

In Remaining Time YGIG: 10 / 7 Calorie Assault Bike

P1: Working

P2: Plate OH Hold 20/15kg

RX+ = 15ft Climb or Seated Start Position

Thursday:

Strength:

Build to a Heavy Complex Deadlifts + Hang Power Cleans + Front Squat

Conditioning:

AMRAP 14 minutes:

7 Hang Power Cleans

7 Front Squats

RX = 93 / 65kg

Intermediate: 75 / 47kg

Beginner: 35 / 25kg

Friday:

Conditioning:

A great combo for a Friday, Cindy, Ski and some Double Unders!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-29

GYMNASTICS

We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.


PURE STRENGTH

Monday we progress to 5 sets of 6 barbell floor press into AMRAP seal rows, then onto full range of motion parallette push ups paired with pump based shoulder press work. Finishing with some curls / tricep work to keep the elbows happy.

Wednesday, we go again with 5 x 5 box squats into more barbell step-ups, this time a front rack variation & finishing off with high rep hamstring/glute work.

All & anyone is welcome - see you soon

WEIGHTLIFTING

Snatch Focus

A) OHS and snatch balance work 1-1-1-1-1-1

B) Heavy complex 1 snatch deadlift into 1 snatch.

(Pauses in the deadlift below the knee, above the knee, hang, hip)

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Training Experience

The Training Experience is for those looking to take their ability to compete to the next level!


Improve your ability to execute workouts based on your capacity of strength, gymnastics and skills while also improving the quality and efficiency of those skills!


The Training experience will include 5 training days over the next 3 months.


Session 1: 19th November, InnerFight

Weightlifting / Skills

10:00 - 12:00 Clean / Clean BB Cycling

12:00 - 13:00 / 13:30 (Lunch + Coaches Workout + Questions)

13:00 - 14:30 Toes To Bar & Workout


Session 2: 26th November, InnerFight

Conditioning / Gymnastics & Skills:

10:00 - 12:00 Rowing Technique

12:00 - 13:00 (Coaches Workout)

13:00 - 15:00 Bar Muscle Ups + Workout


Session 3: 14th January, InnerFight

Gymnastics & Skills:

10:00 - 11:00 Double Unders & Wall Walks

11:00 - 12:30 / 13:00 (Coaches Workout + Questions)

13:00 - 15:00 Handstand Push Ups & Handstand Walks


Session 4: 28th January, InnerFight

Weightlifting / Skills:

10:00 - 12:00 Snatch / Snatch BB Cycling

13:00 - 14:30 Burpees & Workout


Session 5: 4th February, InnerFight

Gymnastics & Skills:

10:00 - 11:30 Ring Muscle Ups

11:30 - 13:30 (Coaches Workout)

14:00 - 15:30 Open Style Workouts


Attend all 5 or certain days. The choice is yours!


Pricing:


5 Days Experience: 2400aed (incl VAT)

Per Day: 600aed (incl VAT)


For information and Registration, complete the following link:


Note: Certain skills and abilities are required to attend The Training Experience.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-29

This week the Ladies Run Club Online Summer Plan continues online. If you want to join the fun from wherever you are in the world this summer, please reach out to Steph.

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week there will be 800s, into 400s, into 200s. A perfect session to help you build pace throughout the run.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to negative split your tempo, with 2 mins and 7/10 into 1 min at 8/10 followed but 1 min recovery. This sequence will be repeated 7x. Followed by coffees at 7am.

Sunday

Time: 5:29am

Location: InnerFight

Session: The Long Run

The team will meet at IF to commence a run around The Ranches. There will be 14km, 20km, and 25km route options. Alternatively run 30 mins out and back.

*Track Tuesday, Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-29

Monday:

Strength:

A) Kip Swings + Kip Knee Raises + Toes to Bar

B) Max Unbroken Toes to Bar

Conditioning:

2 Rounds For Time:

21 - 15 - 9

Dual DB STOH

Toes To Bar

Burpee Over Dumbells

Tuesday:

Strength:

Pistol Squats

Conditioning:

EMOM x 20

1: KB Suitcase Box Step Up

2: Calorie Row

3: Sandbag Squats

4: Rest

Score = total reps completed

RX = 1 x 32 / 24kg to 20" 70/50kg Sandbag

Wednesday:

Strength:

Bench Press + Feet Elevated Ring Rows

Conditioning:

Partner Workout:

20 min AMRAP

30 Wall Walks

15 Rope Climbs

In Remaining Time YGIG: 10 / 7 Calorie Assault Bike

P1: Working

P2: Plate OH Hold 20/15kg

RX+ = 15ft Climb or Seated Start Position

Thursday:

Strength:

Build to a Heavy Complex Deadlifts + Hang Power Cleans + Front Squat

Conditioning:

AMRAP 14 minutes:

7 Hang Power Cleans

7 Front Squats

RX = 93 / 65kg

Intermediate: 75 / 47kg

Beginner: 35 / 25kg

Friday:

Conditioning:

A great combo for a Friday, Cindy, Ski and some Double Unders!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-29

GYMNASTICS

We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.


PURE STRENGTH

Monday we progress to 5 sets of 6 barbell floor press into AMRAP seal rows, then onto full range of motion parallette push ups paired with pump based shoulder press work. Finishing with some curls / tricep work to keep the elbows happy.

Wednesday, we go again with 5 x 5 box squats into more barbell step-ups, this time a front rack variation & finishing off with high rep hamstring/glute work.

All & anyone is welcome - see you soon

WEIGHTLIFTING

Snatch Focus

A) OHS and snatch balance work 1-1-1-1-1-1

B) Heavy complex 1 snatch deadlift into 1 snatch.

(Pauses in the deadlift below the knee, above the knee, hang, hip)

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-29

Monday Ride

We have Max minutes this week, this includes 9 minutes of group riding skills followed by a maximum 60s effort. It’s a pretty great way to start the week.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

In this week's sessions, we have 800m into 400m efforts at 5km and 3km finishing off with repeated 200m efforts. It's a great lactate threshold session that will test your legs and your lungs.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

Walker Wednesday

We are working on a classic threshold set, 6 minutes at FTP repeated 5 times over! Join us online to help you stay accountable.

Start time: 05:59am

Session Length: 1 hour

Location: Online

The Coffee Run

On the menu this week is a negative split workout. After a long group warm-up, we break out into efforts where we want to see a change in pace. This is great for developing running RPE that’s based on the conditions.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

The Saturday Ride

We will be riding today the recently refurbished Jurassic route and onto the second extension, working as a group to cover the kilometers as smoothly as possible. Join us for your weekly aerobic top up.

Start time: 04:59

Session length: 3+ hours

Location: Bottom of the stick car park

https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Photo Credit: Carlin G.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Training Experience

The Training Experience is for those looking to take their ability to compete to the next level!


Improve your ability to execute workouts based on your capacity of strength, gymnastics and skills while also improving the quality and efficiency of those skills!


The Training experience will include 5 training days over the next 3 months.


Session 1: 19th November, InnerFight

Weightlifting / Skills

10:00 - 12:00 Clean / Clean BB Cycling

12:00 - 13:00 / 13:30 (Lunch + Coaches Workout + Questions)

13:00 - 14:30 Toes To Bar & Workout


Session 2: 26th November, InnerFight

Conditioning / Gymnastics & Skills:

10:00 - 12:00 Rowing Technique

12:00 - 13:00 (Coaches Workout)

13:00 - 15:00 Bar Muscle Ups + Workout


Session 3: 14th January, InnerFight

Gymnastics & Skills:

10:00 - 11:00 Double Unders & Wall Walks

11:00 - 12:30 / 13:00 (Coaches Workout + Questions)

13:00 - 15:00 Handstand Push Ups & Handstand Walks


Session 4: 28th January, InnerFight

Weightlifting / Skills:

10:00 - 12:00 Snatch / Snatch BB Cycling

13:00 - 14:30 Burpees & Workout


Session 5: 4th February, InnerFight

Gymnastics & Skills:

10:00 - 11:30 Ring Muscle Ups

11:30 - 13:30 (Coaches Workout)

14:00 - 15:30 Open Style Workouts


Attend all 5 or certain days. The choice is yours!


Pricing:


5 Days Experience: 2400aed (incl VAT)

Per Day: 600aed (incl VAT)


For information and Registration, complete the following link:


Note: Certain skills and abilities are required to attend The Training Experience.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Training Experience

The Training Experience is for those looking to take their ability to compete to the next level!


Improve your ability to execute workouts based on your capacity of strength, gymnastics and skills while also improving the quality and efficiency of those skills!


The Training experience will include 5 training days over the next 3 months.


Session 1: 19th November, InnerFight

Weightlifting / Skills

10:00 - 12:00 Clean / Clean BB Cycling

12:00 - 13:00 / 13:30 (Lunch + Coaches Workout + Questions)

13:00 - 14:30 Toes To Bar & Workout


Session 2: 26th November, InnerFight

Conditioning / Gymnastics & Skills:

10:00 - 12:00 Rowing Technique

12:00 - 13:00 (Coaches Workout)

13:00 - 15:00 Bar Muscle Ups + Workout


Session 3: 14th January, InnerFight

Gymnastics & Skills:

10:00 - 11:00 Double Unders & Wall Walks

11:00 - 12:30 / 13:00 (Coaches Workout + Questions)

13:00 - 15:00 Handstand Push Ups & Handstand Walks


Session 4: 28th January, InnerFight

Weightlifting / Skills:

10:00 - 12:00 Snatch / Snatch BB Cycling

13:00 - 14:30 Burpees & Workout


Session 5: 4th February, InnerFight

Gymnastics & Skills:

10:00 - 11:30 Ring Muscle Ups

11:30 - 13:30 (Coaches Workout)

14:00 - 15:30 Open Style Workouts


Attend all 5 or certain days. The choice is yours!


Pricing:


5 Days Experience: 2400aed (incl VAT)

Per Day: 600aed (incl VAT)


For information and Registration, complete the following link:


Note: Certain skills and abilities are required to attend The Training Experience.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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