Endurance #25-51

GYMNASTICS

We’re heading back to the rig this week to build your toes-to-bar! Hamstrings, hip flexors, core, lats, and more all play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

‍

Expect a mix of floor, low bar, and rig work, to support your mobility, and strict strength. We’ll wrap things up with kipping drills. See you there!

‍

WEIGHTLIFTING

Starting this week off with some push jerk technique work, followed by a progressive EMOM -

Clean pull + power clean + push jerk

Power clean + push jerk

Heavy Power clean

‍

Then we finish up with partner DT for some festive fun!!

Lastly heavy doubles on the back squat.

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

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. We will be in the Christmas spirit today, running the 12 Days of TrackMas! Come along for some fun and fast running.

‍

Wednesday

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Friday

Session: The Coffee Run

As it is Boxing Day, we will not have a coached run today. However, should you want to do some Tempo we have a 2025/26 inspired session for you below:

Warm up:
5mins easy jog

Main set:
25mins @ tempo
3mins @ recovery/float
25mins @ tempo

Cool down:
5mins easy jog/walk

Monday:

‍

Strength:

Every 2:30 minutes x 5

5 5 3 3 3 front squat + 10 alt Gorilla Row

‍

‍

Conditioning:

Every 2 minutes x 12

15/12/9 Cal Row

20/15/10 Wall Balls

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 6

6 6 4 4 2 2 Barbell Bench Press

Every 90 seconds x 12

A: 5 beat swing 5 kipping Pull Up/C2B

B: 3 DB strict press 6 Dumbbell Push Press/arm

C: 30 sec hollow 30 sec Arch Hold

‍

‍

Conditioning:

For time

500/400m Ski

15 Burpee Pull Ups

250/200m Ski

‍

Wednesday:

‍

Strength:

Every 2 minutes x 5

20 reps alternating Dumbbell Death March + 5-10 Dumbbell Push ups

‍

‍

Conditioning:

Park Run

2 rounds

10 Dumbbell Deadlift

10 Dumbbell  Hang Squat Clean

10 Dumbbell  Front Rack Reverse lunge

rest 2 mins x 4

‍

‍

Thursday:

Christmas Day with Coach Eduan

‍

‍

Friday:

‍

Strength:

Every 2 minutes x 8

A: 6/6 Barbell Front Foot Elevated Split Squat

B: 10 Weighted GHD Sit ups

‍

‍

Conditioning:

In Pairs AMRAP 21

30 cal Assault Bike

30 Clean and Jerk

‍

‍

Saturday Session with Coach Jerome

‍

‍

Sunday Sweat:

In Pairs

5 rounds

1000m Row

30 Burpee over Rower

30 synchro Dumbbell Snatch

‍

‍

Sunday Strength:

Every 2 minutes x 5

3 3 2 2 1 Deadlift

+

10 mins build to a max Deadlift

Every 3 mins x 4

Every3 minutes x 4

5 Incline Bench Press

rest 1 minute

12 alternating Gorilla Row

EMOM 9

1- 30 sec max Barbell Standing French Press

2 - 30 sec max Reverse Curl

3 - 30 sec max Dumbbell Front Raise

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

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. We will be in the Christmas spirit today, running the 12 Days of TrackMas! Come along for some fun and fast running.

‍

Wednesday

There is no in person LRC Today, Unlimited clients please check your TrainingPeaks, where you will find a session.

‍

Friday

Session: The Coffee Run

As it is Boxing Day, we will not have a coached run today. However, should you want to do some Tempo we have a 2025/26 inspired session for you below:

Warm up:
5mins easy jog

Main set:
25mins @ tempo
3mins @ recovery/float
25mins @ tempo

Cool down:
5mins easy jog/walk

Monday:

‍

Strength:

Every 2:30 minutes x 5

5 5 3 3 3 front squat + 10 alt Gorilla Row

‍

‍

Conditioning:

Every 2 minutes x 12

15/12/9 Cal Row

20/15/10 Wall Balls

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 6

6 6 4 4 2 2 Barbell Bench Press

Every 90 seconds x 12

A: 5 beat swing 5 kipping Pull Up/C2B

B: 3 DB strict press 6 Dumbbell Push Press/arm

C: 30 sec hollow 30 sec Arch Hold

‍

‍

Conditioning:

For time

500/400m Ski

15 Burpee Pull Ups

250/200m Ski

‍

Wednesday:

‍

Strength:

Every 2 minutes x 5

20 reps alternating Dumbbell Death March + 5-10 Dumbbell Push ups

‍

‍

Conditioning:

Park Run

2 rounds

10 Dumbbell Deadlift

10 Dumbbell  Hang Squat Clean

10 Dumbbell  Front Rack Reverse lunge

rest 2 mins x 4

‍

‍

Thursday:

Christmas Day with Coach Eduan

‍

‍

Friday:

‍

Strength:

Every 2 minutes x 8

A: 6/6 Barbell Front Foot Elevated Split Squat

B: 10 Weighted GHD Sit ups

‍

‍

Conditioning:

In Pairs AMRAP 21

30 cal Assault Bike

30 Clean and Jerk

‍

‍

Saturday Session with Coach Jerome

‍

‍

Sunday Sweat:

In Pairs

5 rounds

1000m Row

30 Burpee over Rower

30 synchro Dumbbell Snatch

‍

‍

Sunday Strength:

Every 2 minutes x 5

3 3 2 2 1 Deadlift

+

10 mins build to a max Deadlift

Every 3 mins x 4

Every3 minutes x 4

5 Incline Bench Press

rest 1 minute

12 alternating Gorilla Row

EMOM 9

1- 30 sec max Barbell Standing French Press

2 - 30 sec max Reverse Curl

3 - 30 sec max Dumbbell Front Raise

GYMNASTICS

We’re heading back to the rig this week to build your toes-to-bar! Hamstrings, hip flexors, core, lats, and more all play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

‍

Expect a mix of floor, low bar, and rig work, to support your mobility, and strict strength. We’ll wrap things up with kipping drills. See you there!

‍

WEIGHTLIFTING

Starting this week off with some push jerk technique work, followed by a progressive EMOM -

Clean pull + power clean + push jerk

Power clean + push jerk

Heavy Power clean

‍

Then we finish up with partner DT for some festive fun!!

Lastly heavy doubles on the back squat.

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