The InnerFight Way
Smell the coffee
“Wake up and smell the coffee,” a phrase often used in a less than complimentary way.
The meaning has power if you can see past the potential insult.
Freshly brewed coffee, or any number of smells (Jeff mentioned this in podcast 799) are very powerful triggers that can work in our favour if we allow them to.
What odour can you smell and how do they work for you?
No Weakness,
Marcus
.jpg)
GYMNASTICS
This week, we focus on Bar Muscle Ups and continue to develop our Handstand walks!
PURE STRENGTH
Monday - Monday will be lower body focused, changing things up with heavy paused back squats, banded sissy squats & more hip thrusters.
Wednesday—We go upper body to complement the mainline classes, progressing our strict press variations and upper body accessories, including rows and Russian push-ups.
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there.
WEIGHTLIFTING
Focus on positions
High hang
Hang
Floor
Then, some % work on full snatches for consistency.
Finały, some heavy pull work with some snatch pulls past their 1 rep max weight.
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City (TBC)
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 400m, 1000m and 3000m at your max effort. In doing so, this will help guide you for your summer paces for the upcoming months at track.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 700m repeats from InnerFight. Try to hit these reps consistently and use the rest to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week we will aim to hold 30 mins of steady running into 15 mins tempo. As always, followed by coffees at 7am.
Sunday
This Sunday we will have LRC Forum at 9:59am at InnerFight. A chance for our ladies to come along and have a chat over coffee regarding how their race season went.
*Track Tuesday and Coffee Run will host male and female runners
This week is packed with weightlifting, high-end skill gymnastics and low-skill bodyweight movements. We carry on progressing with our back squats, cleans, sumo deadlifts, and strict pull-ups, which are going heavier than the previous weeks. Monday, we kick things off with a quarter-finals repeat style workout with the EMOM, On Tuesday, we go for some more savage intervals with plenty of rest. Wednesday is a longer fun team workout, and Thursday is a classic CrossFit hero workout JT - finishing with a fast Friday workout, which will catch up to your hamstrings!
Monday:
Strength:
Squat Cleans + Front Squats
Conditioning:
EMOM x 16
1: Max DB Power Cleans
2: Max Cal Bike
3: Max DB Step Ups
4: Rest
Tuesday:
Strength:
Wide Grip Pull Ups + L-Sit Pass Throughs
Conditioning:
For Time: 200 Double Unders
2mins On : 2mins Off x 5
12 / 9 / 6 Calorie Ski
10 Burpee Chest To Bar Pull Up
AMRAP Double Unders
Wednesday:
Strength:
Back Squat
Conditioning:
30 min AMRAP - Teams of 3
10 Sled Push Lengths
30 V Ups
60 Calorie Row
30 Slamballs 10/8kg
Thursday:
Strength:
Push Press
Conditioning:
For Time - JT
21 - 15 - 9
Handstand Push Ups
Ring Dips
Push Ups
Friday:
Strength:
Sumo Deadlifts + High Box Jumps
Conditioning: Therrrraaapppppyyyy!
“Wake up and smell the coffee,” a phrase often used in a less than complimentary way.
The meaning has power if you can see past the potential insult.
Freshly brewed coffee, or any number of smells (Jeff mentioned this in podcast 799) are very powerful triggers that can work in our favour if we allow them to.
What odour can you smell and how do they work for you?
No Weakness,
Marcus
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City (TBC)
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 400m, 1000m and 3000m at your max effort. In doing so, this will help guide you for your summer paces for the upcoming months at track.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 700m repeats from InnerFight. Try to hit these reps consistently and use the rest to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week we will aim to hold 30 mins of steady running into 15 mins tempo. As always, followed by coffees at 7am.
Sunday
This Sunday we will have LRC Forum at 9:59am at InnerFight. A chance for our ladies to come along and have a chat over coffee regarding how their race season went.
*Track Tuesday and Coffee Run will host male and female runners
This week is packed with weightlifting, high-end skill gymnastics and low-skill bodyweight movements. We carry on progressing with our back squats, cleans, sumo deadlifts, and strict pull-ups, which are going heavier than the previous weeks. Monday, we kick things off with a quarter-finals repeat style workout with the EMOM, On Tuesday, we go for some more savage intervals with plenty of rest. Wednesday is a longer fun team workout, and Thursday is a classic CrossFit hero workout JT - finishing with a fast Friday workout, which will catch up to your hamstrings!
Monday:
Strength:
Squat Cleans + Front Squats
Conditioning:
EMOM x 16
1: Max DB Power Cleans
2: Max Cal Bike
3: Max DB Step Ups
4: Rest
Tuesday:
Strength:
Wide Grip Pull Ups + L-Sit Pass Throughs
Conditioning:
For Time: 200 Double Unders
2mins On : 2mins Off x 5
12 / 9 / 6 Calorie Ski
10 Burpee Chest To Bar Pull Up
AMRAP Double Unders
Wednesday:
Strength:
Back Squat
Conditioning:
30 min AMRAP - Teams of 3
10 Sled Push Lengths
30 V Ups
60 Calorie Row
30 Slamballs 10/8kg
Thursday:
Strength:
Push Press
Conditioning:
For Time - JT
21 - 15 - 9
Handstand Push Ups
Ring Dips
Push Ups
Friday:
Strength:
Sumo Deadlifts + High Box Jumps
Conditioning: Therrrraaapppppyyyy!
GYMNASTICS
This week, we focus on Bar Muscle Ups and continue to develop our Handstand walks!
PURE STRENGTH
Monday - Monday will be lower body focused, changing things up with heavy paused back squats, banded sissy squats & more hip thrusters.
Wednesday—We go upper body to complement the mainline classes, progressing our strict press variations and upper body accessories, including rows and Russian push-ups.
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there.
WEIGHTLIFTING
Focus on positions
High hang
Hang
Floor
Then, some % work on full snatches for consistency.
Finały, some heavy pull work with some snatch pulls past their 1 rep max weight.
“Wake up and smell the coffee,” a phrase often used in a less than complimentary way.
The meaning has power if you can see past the potential insult.
Freshly brewed coffee, or any number of smells (Jeff mentioned this in podcast 799) are very powerful triggers that can work in our favour if we allow them to.
What odour can you smell and how do they work for you?
No Weakness,
Marcus
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City (TBC)
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 400m, 1000m and 3000m at your max effort. In doing so, this will help guide you for your summer paces for the upcoming months at track.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 700m repeats from InnerFight. Try to hit these reps consistently and use the rest to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week we will aim to hold 30 mins of steady running into 15 mins tempo. As always, followed by coffees at 7am.
Sunday
This Sunday we will have LRC Forum at 9:59am at InnerFight. A chance for our ladies to come along and have a chat over coffee regarding how their race season went.
*Track Tuesday and Coffee Run will host male and female runners
This week is packed with weightlifting, high-end skill gymnastics and low-skill bodyweight movements. We carry on progressing with our back squats, cleans, sumo deadlifts, and strict pull-ups, which are going heavier than the previous weeks. Monday, we kick things off with a quarter-finals repeat style workout with the EMOM, On Tuesday, we go for some more savage intervals with plenty of rest. Wednesday is a longer fun team workout, and Thursday is a classic CrossFit hero workout JT - finishing with a fast Friday workout, which will catch up to your hamstrings!
Monday:
Strength:
Squat Cleans + Front Squats
Conditioning:
EMOM x 16
1: Max DB Power Cleans
2: Max Cal Bike
3: Max DB Step Ups
4: Rest
Tuesday:
Strength:
Wide Grip Pull Ups + L-Sit Pass Throughs
Conditioning:
For Time: 200 Double Unders
2mins On : 2mins Off x 5
12 / 9 / 6 Calorie Ski
10 Burpee Chest To Bar Pull Up
AMRAP Double Unders
Wednesday:
Strength:
Back Squat
Conditioning:
30 min AMRAP - Teams of 3
10 Sled Push Lengths
30 V Ups
60 Calorie Row
30 Slamballs 10/8kg
Thursday:
Strength:
Push Press
Conditioning:
For Time - JT
21 - 15 - 9
Handstand Push Ups
Ring Dips
Push Ups
Friday:
Strength:
Sumo Deadlifts + High Box Jumps
Conditioning: Therrrraaapppppyyyy!
GYMNASTICS
This week, we focus on Bar Muscle Ups and continue to develop our Handstand walks!
PURE STRENGTH
Monday - Monday will be lower body focused, changing things up with heavy paused back squats, banded sissy squats & more hip thrusters.
Wednesday—We go upper body to complement the mainline classes, progressing our strict press variations and upper body accessories, including rows and Russian push-ups.
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there.
WEIGHTLIFTING
Focus on positions
High hang
Hang
Floor
Then, some % work on full snatches for consistency.
Finały, some heavy pull work with some snatch pulls past their 1 rep max weight.
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
“Wake up and smell the coffee,” a phrase often used in a less than complimentary way.
The meaning has power if you can see past the potential insult.
Freshly brewed coffee, or any number of smells (Jeff mentioned this in podcast 799) are very powerful triggers that can work in our favour if we allow them to.
What odour can you smell and how do they work for you?
No Weakness,
Marcus
“Wake up and smell the coffee,” a phrase often used in a less than complimentary way.
The meaning has power if you can see past the potential insult.
Freshly brewed coffee, or any number of smells (Jeff mentioned this in podcast 799) are very powerful triggers that can work in our favour if we allow them to.
What odour can you smell and how do they work for you?
No Weakness,
Marcus
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
