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25 Hours
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Monday:
Strength:
EMOM 12
Min 1 - 6 Strict Pull ups
Min 2 - 12 Ring Row
Min 3 - 24 alt Gorilla rows
Min 4- rest
Conditioning:
2 mins on 2 mins off:
A: 90 sec ski
AMRAP Prisoner Reverse Lunge
x3
B: 90 sec C2 Bike
AMRAP Russian KB swing
x3
Tuesday:
Strength:
Every 90 sec x 8
2 Sang Squat Clean
Every 90 sec x 9
A: 8 Dumbbell RDL @ 30x1
B: 6-10 side bend/side tempo 30x1
C: 10 Dumbbell Calf Raise
Conditioning:
0-3 Mins
For time
Park run
3-5 Mins
Rest
5-9 Mins
For time
20 Dumbbell Hang Clusters
9-11 mins
Rest
11-14
For time
Park Run
Wednesday:
Strength:
Every 90 sec x 6
1 Strict Press into
5 Push Press
Conditioning:
For time in Pairs
6000m row
change every 500m
upon change complete
5 C2B
10 Box Jump Over
Thursday:
Strength:
Every 45 sec x 4
8 Beat Swing
Every 45 sec x 4
8 Building Kipping Leg Raises to target
Every 45 sec x 4
5 kipping leg raises/TTB
2 mins to establish a max 1 set unbroken TTB/SLR
EMOM 12
M1 - 6 Bulgarian split squats (left)
M2 - 6 Bulgarian split squats (right)
M3 - 4-6 Dragon Flag Raises
Conditioning:
4 rounds for time
50 DU
15 Goblet squat
Friday:
Strength:
Every 75 seconds x 6
20 sec Ring Support
Every 90 seconds x 6
A) 3-5 Ring Dips
B) 8 Deadlift @ 30x1
Conditioning:
Every 5 mins x 5
10 Deadlift
6 Burpee Over Bar
15/12/9 Cal Ass bike
Saturday:
Saturday Session with Dan
Sunday Sweat:
FOR TIME
400m run (together)
40 synchro alt dumbbell Snatch
400m run
40 medball partner sit up
400m run
40 synchro Thrusters
400m run
40 synchro burpee over dumbbell
400m run
40 synchro Hang Clean and Jerk
400m run
40 box jumps YGIG
Sunday Strength:
Every 2 mins x 5
8 Back Squat
Every 2 mins x 4
12 alt dumbbell walking lunges
Every 2 mins x 8
A: 4 Barbell floor press
B: 8 Dumbbell Rows/arm
GYMNASTICS
This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns.
HYBRID FITNESS
This week we are about some long continuous amraps building the endurance and getting used to longer timeframes of work. Expect 2 long slogs interspersed with lots of running intervals
MOBILITY
This week we’ll continue progressing our thoracic and scapular focus, but with a deeper emphasis on fluidity, range, and ease of movement. After establishing awareness and control, we’ll now explore how to expand usable motion — encouraging the thoracic spine to move more freely into extension and rotation while the scapulae glide smoothly and responsively along the ribcage.
Rather than adding load, we’ll add complexity through layered mobility sequences and longer-held transitions that invite the upper back and shoulder blades to move in a more coordinated, effortless rhythm. You’ll work into end ranges with intention, then learn how to soften unnecessary tension so the shoulders can settle and organize themselves naturally.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
You will then take a 2 mins rest and repeat the sequence 3x but amending the RPE throughout from 6/10 to 7/10 and then 8/10
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some 400s at 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session will take place in the park behind InnerFight.
Main Set
Broken 400s
8 - 12x
100m HARD
300m Recovery
100m HARD running through the park, this should feel like a 9/10 effort.
Turn left and run 300 EASY back to the 100m start point.
The recovery should be fully conversational so that you are good to go again on the 100.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
After a team easy warm up, we will head into the below sequence.
Easy, Moderate, HARD!!!
45mins of efforts following this format:
3 min - Easy jog
2 min - Moderate
1 min - Hard run
Finish off with some easy jogging and then coffees at Common Grounds.
Saturday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
Sunday
Location: The Oceanic Hotel, KhorFakkan
Session: LRC Training Camp
This weekend we will be in KhorFakkan as a team for a training camp. Details are shared in WhatsApp.
If you stand in one place long enough, you start to see patterns. Not just in the way people move but in the way they behave, which ultimately leads to the way they move even if they do not know it yet.
In 2020 Tom entered Muscat 70.3 triathlon. I am not sure either of us would know what would play out over the coming 6 years. I have always loved watching races. Having someone to support in the race gives it even more reason, more purpose, more fun, more focus. I have always been grateful to the InnerFight community who have taken on events locally and internationally of all descriptions. It gives me someone to support, an unneeded excuse to watch how a field of humans behave. A chance to learn more about our species in such a range of conditions.
6 years on in Muscat we are standing at the swim start. I make a quick calculation as the sun rises over the starting arches, the athletes ready to take on this testing distance of the half Ironman. I conclude that I have spent in excess of 25 hours watching just this race in my 5 visits. Not racing. Just watching, observing, supporting and getting home and filling my black book with what I saw. More questions, some answers. It’s epic.
The swim finishes and faces already tell a story, some look like a fun read but for others they are deep in a horror chapter. Will it last? The early bike splits on the tracker start exposing decisions made months ago, we know this but I still wonder what is in the athletes mind at the point I see the story play out through the dot watching app. And by the final 10km of the run, there is nowhere left to hide, even as a spectator you can feel the rawness of this race through more than one sense.
Heat is honest but for the most part quiet, it doesn’t shout, sometimes you do not even know it is there. In the background it is doing its work, removing one layer after another, and then another. It exposes so many things but ultimately it exposes preparation, or the absence of it.
This, like many races are a mirror, they are just long enough for you to confront yourself, to have a look, to see if that person you see through the sweat in your eyes is the person you think it is. You can bluff in training (until we set the traps for you to fall in to), you can negotiate a business meeting and if you are well trained you have no issues rationalising poor habits.
The game changes on race day when you no longer control key variables, your tri suit is salt stained, your internal thermostat is screaming at you, but you are only 1 lap into the 3 lap run course. Oh and you can see the sun rising higher which means only one thing.
On this course there is no negotiation, you need all of your energy to hold onto the narrative you have programmed. If it is not strong enough it quickly starts to break down and with it the way your foot is striking the floor. Your chest tightens as do your shoulders. Internally you are becoming a tight stress ball, nothing is flowing at a time that the only thing that can save you is more blood faster to literally everywhere. This is when this race becomes absolutely fascinating. It is a dream for spectators on the whole. Heaven for two nerds like Tom and I who are obsessed with human performance.
Another runner passes, we can see the tightness in them, literally from head to toe. Can anyone else see this? I always ask myself. I know the answer. Few. And even less people can feel it. Others start to talk, to blame, someone, something, anyone, anything. Bargaining erupts around wrong distances, tensions rise around water stations and the offering or lack there of. We cheer, anyone, zero discrimination. If we can read a name from a race number we vocalise it. Minimal effort, maximum effect.
The fresh air arrives in the athlete who is settled, accepting of the present and focussed on executing. The clue is not always but very often in their face, that’s at least where it starts. They can see the person in the mirror and are happy. They know the race is a mirror, they have come here for a look. This is what fascinates me. For sure times carry weight but ceteris paribus does not exist in this sport so as the race progresses my interest becomes more transfixed on the athletes movement, body language and words. I like to think of it that the clock measures output based on the race conditions but behaviour measures and exposes (positively or negatively) the identity of the human being.
Our standard of an InnerFight coach is that we deliver “world-class coaching”. There are two important things to define within that. I always think if we are to be world-class at something we must first understand what that something is. Thus meaning primarily we must define coaching. People seem to think that coaching is programming. That could be seen as an element but that is not the crux of it. To be honest, for the most part programming is simple. Physiology is largely predictable and we learn in week 1 semester 1 that stress plus recovery equals adaptation. Yes of course bringing that to life in a human is a whole load of rewarding fun for both of us but ultimately coaching is far more than that. It is identity work, helping someone figure out who they are through the sport / hobby in question.
What serves the athlete well in this race in Muscat (and many more) is helping someone become the type of person who does not panic when things unravel or as we more causally say “when shit goes wrong.” Coaching is helping someone align their actions with who they say they want to be. We know here and in races we have prepared people for around the world, identity is exposed, always.
There are some super cool markers we frequently see. Inconsistent training is crystal clear on the run course as pacing displays the same or heightened levels of inconsistency. Ignored sleep is revealed nicely by the nervous system. And of course if you placed your bet the wrong way on the motivation v discipline equation then all you do when the motivation to move runs out is look for Tik Tok on your phone. You quickly realise you are without your phone for the first time in weeks!
This is why we care so much about what I will frame as “holistic readiness.” Much though we try, it is just not possible to separate the athlete from the human. My good friend Cam Nichol always used to say “every human is an athlete and every athlete should row.” Being an Olympic rower himself this made absolute sense to him but it also resonated with me when he shared it with me over a decade ago, so much so I use it here. It has weight.
Keeping it simple (so I understand it as well as you) we know that sleep affects our mood. One step further, we know that moods affect decisions. If we keep going, then of course decisions affect pacing and to close the loop and keep it holistic, pacing affects outcomes on all levels. Everything is connected and the more we coach, the more chances we get to test, the more we have evidence which naturally breeds confidence. To do well at this race we can not coach swim, bike, run in isolation. We coach humans who swim, bike, and run. There is a difference.
Not just 25+ hours at this particular race but thousands of hours at and participating in races and we notice the quiet differences in athletes who carry themselves well under pressure. They share a similar few characteristics. They keep things simple, they do the work, they take ownership for their actions, they do not look surprised when it gets hard, the opposite actually, they often smile more. It’s a different smile though, not a smile that says “this is easy” but a smile of happiness that they have come to a point where everything that does not matter has been stripped away. We talk a lot about our brand vision of being better at life. This pure and stripped away state is the most amazing metric as from here many things in life just keep getting better.
1,000 humans in this years Muscat 70.3. Watching them all go through the same conditions is fascinating and reiterates that what brings performance is systems. Which coach was able to get the human to connect with the holistic plan? Which human was able to give feedback to the coach in the right way about a stress issue in their work life and work with the coach to adjust the program? Which coach and human kept simplicity close to the top of the deck of cards throughout? World-class coaching is not always loud and dramatic although I have exercised my voice box many times in the 10,000 plus hours of CrossFit classes I have taught. I remember some of my greatest coaches said little. They used body language and eye contact, built structure and systems. The words they used almost transcended through me into performances. They were able to instil a level of calm in moments that for so many were not calm at all. When an athlete runs past at 18km and their face shows focus rather than chaos, what I see is months of invisible work, conversations about and action on nutrition, sleep hygiene respected and restraint in cases where ego is pulling hard.
You can fly to Oman, it’s quick and cheap. We never do. Two reasons. One is that we always take a few days before the race to go to the beautiful Omani mountains. We find a place that is peaceful and set up camp. We then spend a few days riding mountain bikes. Call it training if you want. We like to call it living, disconnecting, being. The second reason is that the 10+ hours driving there and back serves up an epic opportunity to talk. We never turn the radio on. We talk. We always leave this race with more amazing questions and are comfortable that we may not have answers in the moment. There is no rush.
Curiosity has always flowed through my veins. If I can ask ‘why’ 1,000 times a day it is a good day. I see it as an essential part of performance. If you think you’ve solved the equation, you stop evolving. The body doesn’t stop adapting. Life doesn’t stop changing. So why would coaching remain static? If I was to get a bit deeper and philosophical ,(which those of you that have read some of my words before know I like to try and do from time to time). I think my primary role and the primary role of an InnerFight coach is to agree to be a lifetime student of human performance first, the by product is that they will be great coaches.
Trips like this to races like these reinforces that. The different climates, cultures, pressures, they all reveal something about how humans respond to stress. And yes like I mentioned earlier stress is the point. We have to respect it but we need it to adapt and grow and become better humans.But you must respect it.
For now I go back with these notes to my black book and keep writing, thinking, testing, learning. Some things we know and we get right frequently but many things we are still learning and that is what is exciting. The InnerFight coach is always developing and onboards humans they are excited to coach. It is these two standards that sit at the forefront of my mind on days like this.
Thank you to everyone who raced Muscat 70.3 in 2026 and another thank you to everyone who has been at any race that I have been to over the last 40 years of my life. You are my greatest teachers and for you I am very grateful.
No Weakness.
Marcus
