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Building a Ladies Community
Fostering community, overcoming fears, empowering women
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Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
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: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
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: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
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
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
One-Hour Workout: Revving Your Swim Engine
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