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Endurance #25-34
Monday:
Strength:
Every 2 mins x 4 - AMRAP set of Dips + 10 DB RDL @30X1
Conditioning:
2 Rounds
6 Min AMRAP
8 Renegade Row
8 Dumbbell Deadlift
16/12 cal Ass bike
rest 2 mins
6 Min AMRAP
12 Dumbbell Box Step Over
12 Push Ups on Dumbbells
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 3 Back Squat
B) 9 min Window to Establish a 3 rep Max Back Squat
C) Every 90 sec x 6 - 6/6 Rear Foot Elevated Split Squat
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Wednesday:
Strength:
Every 90 sec x 8 Alt Between
1 - 3-5 Chin Ups
2 - 6 Pendlay Row
Conditioning:
Every 5 minutes, Alternate Between Completing for 3 rounds:
A) 400/320m ski + 10 pull ups + 12 burpees
B) 5 wall walks + 30 V-Ups + 60 DU
Thursday:
Strength:
Every 2 mins, 5 Total Rounds
A) 6 Seated Shoulder Press + 4-8 Strict Knees to Elbow
B) 10 Hip Dips Per Side + 5/5 Heavy DB Box Step Ups
C) 30 Sec Arch Hold + 20 sec Overhead KB March
Conditioning:
For time:
500m Row
Rest 3 Mins
500m Row
Friday:
Strength:
A) Every 90 sec x 6 - 2 2 2 1 1 1 Power Cleans
B) 7 Mins to establish a 1 rep max
C) FOR TIME - 30 Power cleans
Conditioning:
20 Min AMRAP with a partner!
12 Sand Bags Clean complex (complex = 2 alt sandbag to shoulder) 2 front squat)
24 Toes To Bar
4 Length Reverse Sled Drag
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.
HYBRID FITNESS
This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.
MOBILITY
Mobility for Shoulder & Hip Relief Release. Realign. Restore.
This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.
WEIGHTLIFTING
This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.
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
Session: LRC Fartlek Session
We are back! And we would love to welcome you to run with us. We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 with some 800s which vary in pace over 200m increments.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 100m efforts.
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Come and run easy or take part in our Tempo Run on the beach track.
Warm up:
5mins easy as a group
5mins building up the pace
Main Set:
2x
7mins @ 6/10; 2mins recovery
2x
6mins @ 7/10; 2mins recovery
2x
5mins @ 8/10; 2mins recovery
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
There are two options for your long run today,
Option 1:
Out and back route towards the canal path (as long as required)
Option 2:
Easy with kickers (92mins):
10mins easy
then,
6 x 10mins @ 5/10; 2mins @ 8/10
10mins v. easy to finish
Monday:
Strength:
Every 2 mins x 4 - AMRAP set of Dips + 10 DB RDL @30X1
Conditioning:
2 Rounds
6 Min AMRAP
8 Renegade Row
8 Dumbbell Deadlift
16/12 cal Ass bike
rest 2 mins
6 Min AMRAP
12 Dumbbell Box Step Over
12 Push Ups on Dumbbells
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 3 Back Squat
B) 9 min Window to Establish a 3 rep Max Back Squat
C) Every 90 sec x 6 - 6/6 Rear Foot Elevated Split Squat
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Wednesday:
Strength:
Every 90 sec x 8 Alt Between
1 - 3-5 Chin Ups
2 - 6 Pendlay Row
Conditioning:
Every 5 minutes, Alternate Between Completing for 3 rounds:
A) 400/320m ski + 10 pull ups + 12 burpees
B) 5 wall walks + 30 V-Ups + 60 DU
Thursday:
Strength:
Every 2 mins, 5 Total Rounds
A) 6 Seated Shoulder Press + 4-8 Strict Knees to Elbow
B) 10 Hip Dips Per Side + 5/5 Heavy DB Box Step Ups
C) 30 Sec Arch Hold + 20 sec Overhead KB March
Conditioning:
For time:
500m Row
Rest 3 Mins
500m Row
Friday:
Strength:
A) Every 90 sec x 6 - 2 2 2 1 1 1 Power Cleans
B) 7 Mins to establish a 1 rep max
C) FOR TIME - 30 Power cleans
Conditioning:
20 Min AMRAP with a partner!
12 Sand Bags Clean complex (complex = 2 alt sandbag to shoulder) 2 front squat)
24 Toes To Bar
4 Length Reverse Sled Drag
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.
HYBRID FITNESS
This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.
MOBILITY
Mobility for Shoulder & Hip Relief Release. Realign. Restore.
This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.
WEIGHTLIFTING
This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.
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
Session: LRC Fartlek Session
We are back! And we would love to welcome you to run with us. We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 with some 800s which vary in pace over 200m increments.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 100m efforts.
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Come and run easy or take part in our Tempo Run on the beach track.
Warm up:
5mins easy as a group
5mins building up the pace
Main Set:
2x
7mins @ 6/10; 2mins recovery
2x
6mins @ 7/10; 2mins recovery
2x
5mins @ 8/10; 2mins recovery
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
There are two options for your long run today,
Option 1:
Out and back route towards the canal path (as long as required)
Option 2:
Easy with kickers (92mins):
10mins easy
then,
6 x 10mins @ 5/10; 2mins @ 8/10
10mins v. easy to finish
Monday:
Strength:
Every 2 mins x 4 - AMRAP set of Dips + 10 DB RDL @30X1
Conditioning:
2 Rounds
6 Min AMRAP
8 Renegade Row
8 Dumbbell Deadlift
16/12 cal Ass bike
rest 2 mins
6 Min AMRAP
12 Dumbbell Box Step Over
12 Push Ups on Dumbbells
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 3 Back Squat
B) 9 min Window to Establish a 3 rep Max Back Squat
C) Every 90 sec x 6 - 6/6 Rear Foot Elevated Split Squat
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Wednesday:
Strength:
Every 90 sec x 8 Alt Between
1 - 3-5 Chin Ups
2 - 6 Pendlay Row
Conditioning:
Every 5 minutes, Alternate Between Completing for 3 rounds:
A) 400/320m ski + 10 pull ups + 12 burpees
B) 5 wall walks + 30 V-Ups + 60 DU
Thursday:
Strength:
Every 2 mins, 5 Total Rounds
A) 6 Seated Shoulder Press + 4-8 Strict Knees to Elbow
B) 10 Hip Dips Per Side + 5/5 Heavy DB Box Step Ups
C) 30 Sec Arch Hold + 20 sec Overhead KB March
Conditioning:
For time:
500m Row
Rest 3 Mins
500m Row
Friday:
Strength:
A) Every 90 sec x 6 - 2 2 2 1 1 1 Power Cleans
B) 7 Mins to establish a 1 rep max
C) FOR TIME - 30 Power cleans
Conditioning:
20 Min AMRAP with a partner!
12 Sand Bags Clean complex (complex = 2 alt sandbag to shoulder) 2 front squat)
24 Toes To Bar
4 Length Reverse Sled Drag
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.
HYBRID FITNESS
This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.
MOBILITY
Mobility for Shoulder & Hip Relief Release. Realign. Restore.
This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.
WEIGHTLIFTING
This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.
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
Session: LRC Fartlek Session
We are back! And we would love to welcome you to run with us. We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 with some 800s which vary in pace over 200m increments.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 100m efforts.
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Come and run easy or take part in our Tempo Run on the beach track.
Warm up:
5mins easy as a group
5mins building up the pace
Main Set:
2x
7mins @ 6/10; 2mins recovery
2x
6mins @ 7/10; 2mins recovery
2x
5mins @ 8/10; 2mins recovery
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
There are two options for your long run today,
Option 1:
Out and back route towards the canal path (as long as required)
Option 2:
Easy with kickers (92mins):
10mins easy
then,
6 x 10mins @ 5/10; 2mins @ 8/10
10mins v. easy to finish
Monday:
Strength:
Every 2 mins x 4 - AMRAP set of Dips + 10 DB RDL @30X1
Conditioning:
2 Rounds
6 Min AMRAP
8 Renegade Row
8 Dumbbell Deadlift
16/12 cal Ass bike
rest 2 mins
6 Min AMRAP
12 Dumbbell Box Step Over
12 Push Ups on Dumbbells
rest 2 mins
Tuesday:
Strength:
A) Every 2 mins x 5 - 3 Back Squat
B) 9 min Window to Establish a 3 rep Max Back Squat
C) Every 90 sec x 6 - 6/6 Rear Foot Elevated Split Squat
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Wednesday:
Strength:
Every 90 sec x 8 Alt Between
1 - 3-5 Chin Ups
2 - 6 Pendlay Row
Conditioning:
Every 5 minutes, Alternate Between Completing for 3 rounds:
A) 400/320m ski + 10 pull ups + 12 burpees
B) 5 wall walks + 30 V-Ups + 60 DU
Thursday:
Strength:
Every 2 mins, 5 Total Rounds
A) 6 Seated Shoulder Press + 4-8 Strict Knees to Elbow
B) 10 Hip Dips Per Side + 5/5 Heavy DB Box Step Ups
C) 30 Sec Arch Hold + 20 sec Overhead KB March
Conditioning:
For time:
500m Row
Rest 3 Mins
500m Row
Friday:
Strength:
A) Every 90 sec x 6 - 2 2 2 1 1 1 Power Cleans
B) 7 Mins to establish a 1 rep max
C) FOR TIME - 30 Power cleans
Conditioning:
20 Min AMRAP with a partner!
12 Sand Bags Clean complex (complex = 2 alt sandbag to shoulder) 2 front squat)
24 Toes To Bar
4 Length Reverse Sled Drag
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.
HYBRID FITNESS
This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.
MOBILITY
Mobility for Shoulder & Hip Relief Release. Realign. Restore.
This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.
WEIGHTLIFTING
This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.
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
Session: LRC Fartlek Session
We are back! And we would love to welcome you to run with us. We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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 with some 800s which vary in pace over 200m increments.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 100m efforts.
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Come and run easy or take part in our Tempo Run on the beach track.
Warm up:
5mins easy as a group
5mins building up the pace
Main Set:
2x
7mins @ 6/10; 2mins recovery
2x
6mins @ 7/10; 2mins recovery
2x
5mins @ 8/10; 2mins recovery
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
There are two options for your long run today,
Option 1:
Out and back route towards the canal path (as long as required)
Option 2:
Easy with kickers (92mins):
10mins easy
then,
6 x 10mins @ 5/10; 2mins @ 8/10
10mins v. easy to finish
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
