Endurance #25-42

GYMNASTICS

This Tuesday we’re dialling in on toes-to-bar! We’ll begin with mobility and activation for the hamstrings and hip flexors, then move into core compression drills. Then, it’s time to hit the bar for low and high bar progressions with a partner, finishing off with targeted strength training to take your toes-to-bar to the next level.

‍

HYBRID FITNESS

This weeks Hybrid Class we are working through some running intervals coupled with a mixture of ski, lunge and burpee broad jumps.  We are looking to work at different paces relative to the time duration we are working in

‍

MOBILITY

This week we will target both shoulder and hip mobility—two of the most critical areas for functional, athletic movement. Whether you're addressing restrictions, recovering from dysfunction, or simply looking to bulletproof your overhead and lower-body capacity, this session delivers the tools to unlock new potential.

Expect a focused blend of mobility work, strength integration, and control drills designed to restore joint freedom, enhance movement quality, and build resilient, adaptable patterns from the ground up.

This foundation is essential as we prepare to layer in more advanced plyometric work into the mainline program—ensuring your body is primed for explosive power, efficient force transfer, and injury-resistant performance.

‍

WEIGHTLIFTING

This week the focus is power cleans. Lots of technique work into a complex of clean pull + hang power clean + power clean. Some volume cleans, clean deadlifts and finishing with some pause front 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

Entrance fee

‍

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 will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we have plenty of 200s for you!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main set:
2X
6min @ 5RPE,
6mins @ 6RPE
6min @ 7RPE,
6mins @ 8RPE

Followed by coffee and chats at 7am.

‍

Sunday

Time: 5:29am

Location: Kite Beach

Session: Long Run

This week our long run will be from Common Grounds on Kite Beach. Either run easy or follow the below guide:

15mins easy
6 x 8mins @ 6/10
2mins @ 4/10
10mins v. easy to finish

Monday:

‍

Strength:

Every 2 minutes x 5 - 2 Push Jerk + 12 Alternating Gorilla Rows

‍

‍

Conditioning:

12-minute window:

Olivara run

AMRAP

1 Rope Climb

8 Dual KB Hang Clean and STOH

rest 3 mins x2

‍

‍

Tuesday:

‍

Strength:

Every 3 mins x 5 - 5 Low Box Back Squat

‍

‍

Conditioning:

FOR TIME

2000m Ski

‍

‍

Wednesday:

‍

Strength:

EMOM 16

Min 1 - 15 Seconds of Toes to Ring

Min 2 - 20 Seconds Weighted Hollow Hold

Min 3 - 3-5 Strict Chest to Bar

Min 4 - 20 Seconds Weighted Arch Hold

‍

‍

Conditioning:

2 min AMRAP

Calories Assault Bike

rest 1 min

2 min AMRAP

15 Wall Balls

10 Alternating Dumbbell Snatch

rest 1 min x 4

‍

‍

Thursday:

‍

Strength:

Every 3 mins x 4 - 6/6 Barbell Reverse Lunge + 6/6 Lunge Oscillations

EMOM 15

Min 1 - 20 Seconds Copenhagen Plank/Side

Min 2 - 8/8 Single Leg Calf Raises

Min 3 - 6/6 Single Leg Glute Raise

‍

‍

Conditioning:

FOR TIME

30/24 cal row

30 Walking Lunges

30 Burpees

‍

‍

Friday:

‍

Strength:

Every 2 mins x 6 - 5 Close Grip Bench Press @20x1

Emom 8

Min 1 - 6-10 Inverted Rows

Min 2 - 30 sec Piked Push Up

‍

‍

Conditioning:

Team of 3 complete:

8km C2 Bike

120 DB bench press

90 TTB

Max Distance C2 Bike In the Remaining Time

(At all times, a sandbag must be held off the ground 60/40kg

If the bag touches the ground, a 10 burpee penalty will be incurred for the entire time.

‍

‍

Sunday Engine

FOR TIME

33-27-21-15-9-3

Calorie Ski Erg

Dumbbell Hang Snatch

Burpees

rest 5 mins

For Time

33-27-21-15-9-3

Calorie Assault Bike

Kettlebell  Sumo Deadlift High Pull

Air Squat

‍

‍

Sunday Strength +

A) Build to a Heavy Front Squat Paused Single in 12 mins

B) Every 90 Seconds x 6 5 reps @ 70% of A (No Pause)

C) Every 5 minutes x 3

6 Dumbbell  Romanian Deadlift @ 30x1

rest 30 sec

10 Chest Supported Dumbbell Row @20x1

rest 30 sec

AMRAP ring rows to failure

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

Entrance fee

‍

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 will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we have plenty of 200s for you!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main set:
2X
6min @ 5RPE,
6mins @ 6RPE
6min @ 7RPE,
6mins @ 8RPE

Followed by coffee and chats at 7am.

‍

Sunday

Time: 5:29am

Location: Kite Beach

Session: Long Run

This week our long run will be from Common Grounds on Kite Beach. Either run easy or follow the below guide:

15mins easy
6 x 8mins @ 6/10
2mins @ 4/10
10mins v. easy to finish

Monday:

‍

Strength:

Every 2 minutes x 5 - 2 Push Jerk + 12 Alternating Gorilla Rows

‍

‍

Conditioning:

12-minute window:

Olivara run

AMRAP

1 Rope Climb

8 Dual KB Hang Clean and STOH

rest 3 mins x2

‍

‍

Tuesday:

‍

Strength:

Every 3 mins x 5 - 5 Low Box Back Squat

‍

‍

Conditioning:

FOR TIME

2000m Ski

‍

‍

Wednesday:

‍

Strength:

EMOM 16

Min 1 - 15 Seconds of Toes to Ring

Min 2 - 20 Seconds Weighted Hollow Hold

Min 3 - 3-5 Strict Chest to Bar

Min 4 - 20 Seconds Weighted Arch Hold

‍

‍

Conditioning:

2 min AMRAP

Calories Assault Bike

rest 1 min

2 min AMRAP

15 Wall Balls

10 Alternating Dumbbell Snatch

rest 1 min x 4

‍

‍

Thursday:

‍

Strength:

Every 3 mins x 4 - 6/6 Barbell Reverse Lunge + 6/6 Lunge Oscillations

EMOM 15

Min 1 - 20 Seconds Copenhagen Plank/Side

Min 2 - 8/8 Single Leg Calf Raises

Min 3 - 6/6 Single Leg Glute Raise

‍

‍

Conditioning:

FOR TIME

30/24 cal row

30 Walking Lunges

30 Burpees

‍

‍

Friday:

‍

Strength:

Every 2 mins x 6 - 5 Close Grip Bench Press @20x1

Emom 8

Min 1 - 6-10 Inverted Rows

Min 2 - 30 sec Piked Push Up

‍

‍

Conditioning:

Team of 3 complete:

8km C2 Bike

120 DB bench press

90 TTB

Max Distance C2 Bike In the Remaining Time

(At all times, a sandbag must be held off the ground 60/40kg

If the bag touches the ground, a 10 burpee penalty will be incurred for the entire time.

‍

‍

Sunday Engine

FOR TIME

33-27-21-15-9-3

Calorie Ski Erg

Dumbbell Hang Snatch

Burpees

rest 5 mins

For Time

33-27-21-15-9-3

Calorie Assault Bike

Kettlebell  Sumo Deadlift High Pull

Air Squat

‍

‍

Sunday Strength +

A) Build to a Heavy Front Squat Paused Single in 12 mins

B) Every 90 Seconds x 6 5 reps @ 70% of A (No Pause)

C) Every 5 minutes x 3

6 Dumbbell  Romanian Deadlift @ 30x1

rest 30 sec

10 Chest Supported Dumbbell Row @20x1

rest 30 sec

AMRAP ring rows to failure

GYMNASTICS

This Tuesday we’re dialling in on toes-to-bar! We’ll begin with mobility and activation for the hamstrings and hip flexors, then move into core compression drills. Then, it’s time to hit the bar for low and high bar progressions with a partner, finishing off with targeted strength training to take your toes-to-bar to the next level.

‍

HYBRID FITNESS

This weeks Hybrid Class we are working through some running intervals coupled with a mixture of ski, lunge and burpee broad jumps.  We are looking to work at different paces relative to the time duration we are working in

‍

MOBILITY

This week we will target both shoulder and hip mobility—two of the most critical areas for functional, athletic movement. Whether you're addressing restrictions, recovering from dysfunction, or simply looking to bulletproof your overhead and lower-body capacity, this session delivers the tools to unlock new potential.

Expect a focused blend of mobility work, strength integration, and control drills designed to restore joint freedom, enhance movement quality, and build resilient, adaptable patterns from the ground up.

This foundation is essential as we prepare to layer in more advanced plyometric work into the mainline program—ensuring your body is primed for explosive power, efficient force transfer, and injury-resistant performance.

‍

WEIGHTLIFTING

This week the focus is power cleans. Lots of technique work into a complex of clean pull + hang power clean + power clean. Some volume cleans, clean deadlifts and finishing with some pause front 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

Entrance fee

‍

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