.svg){kind=icon}
Endurance #26-16
Monday:
Strength:
Every 30 seconds x 20
1 Squat Clean @ 70% of max
Conditioning:
25 min AMRAP in pairs
10 cal Assault bike
5 Power Clean
1 Wall Walk
every round
+
10 Cals
5 Cleans
1 Wall Walk
Tuesday:
Strength:
Every 90 seconds x 8
A- 2.2.2 cluster set strict Pull Ups
B - 10-20 sec Tuck Sit on Dip Bar
Every 2 minutes x 4
10 Bent Over Barbell Rows
Every 90 seconds x 3
10-15 Barbell Curls
Conditioning:
3 rounds for time
Park Run
21 KB Swing
12 Pull Ups
Wednesday:
Strength:
Emom 4
3 Beat Swing
5 building Kipping Leg Raise
2 mins Establish a max set TTB/SLR
EMOM 8
30% of max set
Conditioning:
2 min on 2 min off x 3
A:
3 Rope Climbs
AMRAP - Cal Row
B:
30 Wall balls
AMRAP - Burpees
Thursday:
Strength:
Every 2 minutes x 5
6 RDL tempo 30x1
Every 2 minutes x 5
8 Barbell Bench Press
Every 75 seconds x 3
2 widths Dumbbell OH Hold
Conditioning:
AMRAP 12
10 Box Jump over
8 DB Deadlift
6 DB STOH
Friday:
Strength:
Every 90 seconds x 6
1 BTN Split jerk
1 Split Jerk
Conditioning:
In Pairs alternating work windows every 90 sec x 16 :
8 TTB
10 HR Push Ups
15 Goblet squat
max cal Ski in remaining time
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
18 AMRAP
30 Synchro Dumbbell Hang Snatch
into
YGIG movements
2 laps car park run
10 burpee box over
20 med ball squat cleans
Rest 5 minutes x 2
Sunday Strength:
Every 3 minutes x 5
2 2 1 1 1 Back squat
Every 2 minutes x 4
12 Dumbbell Death March
Every 90 seconds x 5
5 Stationary Dips
EMOM 12
Min 1 - 30 seconds Push Ups
Min 2 - 10 Heavy Russian KB Swing
GYMNASTICS
This week we’re focusing on pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. Please be mindful this class will include pull up movements featured in the Tuesday workout.
HYBRID FITNESS
This week in Hybrid we going to combine some resistance work with our erg and running intervals to get a feel for the interference from the strength elements of Hyrox combined with the erg aspects. Expect some strength into holds/dynamic body weight movement into run/ergs
MOBILITY
In this fifth session, we shift into a more fluid, mobility-focused class, expanding on deep hip flexion and adductor engagement while maintaining a calm, controlled pace. Building on the foundation from previous sessions, we’ll explore deeper ranges through the hips with an emphasis on length, strength, and control in positions of compression and stretch. The adductors will play a central role, supporting stability and connection as we move through varied planes.
We’ll continue to refine foot strength and awareness, integrating it seamlessly into more complex mobility patterns so the feet remain active and responsive throughout. This session encourages smooth transitions, intentional movement, and a balance between effort and ease, helping to develop resilience, coordination, and greater freedom across the lower body.
WEIGHTLIFTING
This week is snatch, lots of technique work. Starting with complex of snatch pull + 2 hang power snatch. Into EMOM power snatch. Heavy 3’s on deadlifts and finishing with back squats. Don’t miss out!!
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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x
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 1600m at your 5km pace, into 4x400s at your 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.
Monday:
Strength:
Every 30 seconds x 20
1 Squat Clean @ 70% of max
Conditioning:
25 min AMRAP in pairs
10 cal Assault bike
5 Power Clean
1 Wall Walk
every round
+
10 Cals
5 Cleans
1 Wall Walk
Tuesday:
Strength:
Every 90 seconds x 8
A- 2.2.2 cluster set strict Pull Ups
B - 10-20 sec Tuck Sit on Dip Bar
Every 2 minutes x 4
10 Bent Over Barbell Rows
Every 90 seconds x 3
10-15 Barbell Curls
Conditioning:
3 rounds for time
Park Run
21 KB Swing
12 Pull Ups
Wednesday:
Strength:
Emom 4
3 Beat Swing
5 building Kipping Leg Raise
2 mins Establish a max set TTB/SLR
EMOM 8
30% of max set
Conditioning:
2 min on 2 min off x 3
A:
3 Rope Climbs
AMRAP - Cal Row
B:
30 Wall balls
AMRAP - Burpees
Thursday:
Strength:
Every 2 minutes x 5
6 RDL tempo 30x1
Every 2 minutes x 5
8 Barbell Bench Press
Every 75 seconds x 3
2 widths Dumbbell OH Hold
Conditioning:
AMRAP 12
10 Box Jump over
8 DB Deadlift
6 DB STOH
Friday:
Strength:
Every 90 seconds x 6
1 BTN Split jerk
1 Split Jerk
Conditioning:
In Pairs alternating work windows every 90 sec x 16 :
8 TTB
10 HR Push Ups
15 Goblet squat
max cal Ski in remaining time
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
18 AMRAP
30 Synchro Dumbbell Hang Snatch
into
YGIG movements
2 laps car park run
10 burpee box over
20 med ball squat cleans
Rest 5 minutes x 2
Sunday Strength:
Every 3 minutes x 5
2 2 1 1 1 Back squat
Every 2 minutes x 4
12 Dumbbell Death March
Every 90 seconds x 5
5 Stationary Dips
EMOM 12
Min 1 - 30 seconds Push Ups
Min 2 - 10 Heavy Russian KB Swing
GYMNASTICS
This week we’re focusing on pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. Please be mindful this class will include pull up movements featured in the Tuesday workout.
HYBRID FITNESS
This week in Hybrid we going to combine some resistance work with our erg and running intervals to get a feel for the interference from the strength elements of Hyrox combined with the erg aspects. Expect some strength into holds/dynamic body weight movement into run/ergs
MOBILITY
In this fifth session, we shift into a more fluid, mobility-focused class, expanding on deep hip flexion and adductor engagement while maintaining a calm, controlled pace. Building on the foundation from previous sessions, we’ll explore deeper ranges through the hips with an emphasis on length, strength, and control in positions of compression and stretch. The adductors will play a central role, supporting stability and connection as we move through varied planes.
We’ll continue to refine foot strength and awareness, integrating it seamlessly into more complex mobility patterns so the feet remain active and responsive throughout. This session encourages smooth transitions, intentional movement, and a balance between effort and ease, helping to develop resilience, coordination, and greater freedom across the lower body.
WEIGHTLIFTING
This week is snatch, lots of technique work. Starting with complex of snatch pull + 2 hang power snatch. Into EMOM power snatch. Heavy 3’s on deadlifts and finishing with back squats. Don’t miss out!!
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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x
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 1600m at your 5km pace, into 4x400s at your 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.
Monday:
Strength:
Every 30 seconds x 20
1 Squat Clean @ 70% of max
Conditioning:
25 min AMRAP in pairs
10 cal Assault bike
5 Power Clean
1 Wall Walk
every round
+
10 Cals
5 Cleans
1 Wall Walk
Tuesday:
Strength:
Every 90 seconds x 8
A- 2.2.2 cluster set strict Pull Ups
B - 10-20 sec Tuck Sit on Dip Bar
Every 2 minutes x 4
10 Bent Over Barbell Rows
Every 90 seconds x 3
10-15 Barbell Curls
Conditioning:
3 rounds for time
Park Run
21 KB Swing
12 Pull Ups
Wednesday:
Strength:
Emom 4
3 Beat Swing
5 building Kipping Leg Raise
2 mins Establish a max set TTB/SLR
EMOM 8
30% of max set
Conditioning:
2 min on 2 min off x 3
A:
3 Rope Climbs
AMRAP - Cal Row
B:
30 Wall balls
AMRAP - Burpees
Thursday:
Strength:
Every 2 minutes x 5
6 RDL tempo 30x1
Every 2 minutes x 5
8 Barbell Bench Press
Every 75 seconds x 3
2 widths Dumbbell OH Hold
Conditioning:
AMRAP 12
10 Box Jump over
8 DB Deadlift
6 DB STOH
Friday:
Strength:
Every 90 seconds x 6
1 BTN Split jerk
1 Split Jerk
Conditioning:
In Pairs alternating work windows every 90 sec x 16 :
8 TTB
10 HR Push Ups
15 Goblet squat
max cal Ski in remaining time
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
18 AMRAP
30 Synchro Dumbbell Hang Snatch
into
YGIG movements
2 laps car park run
10 burpee box over
20 med ball squat cleans
Rest 5 minutes x 2
Sunday Strength:
Every 3 minutes x 5
2 2 1 1 1 Back squat
Every 2 minutes x 4
12 Dumbbell Death March
Every 90 seconds x 5
5 Stationary Dips
EMOM 12
Min 1 - 30 seconds Push Ups
Min 2 - 10 Heavy Russian KB Swing
GYMNASTICS
This week we’re focusing on pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. Please be mindful this class will include pull up movements featured in the Tuesday workout.
HYBRID FITNESS
This week in Hybrid we going to combine some resistance work with our erg and running intervals to get a feel for the interference from the strength elements of Hyrox combined with the erg aspects. Expect some strength into holds/dynamic body weight movement into run/ergs
MOBILITY
In this fifth session, we shift into a more fluid, mobility-focused class, expanding on deep hip flexion and adductor engagement while maintaining a calm, controlled pace. Building on the foundation from previous sessions, we’ll explore deeper ranges through the hips with an emphasis on length, strength, and control in positions of compression and stretch. The adductors will play a central role, supporting stability and connection as we move through varied planes.
We’ll continue to refine foot strength and awareness, integrating it seamlessly into more complex mobility patterns so the feet remain active and responsive throughout. This session encourages smooth transitions, intentional movement, and a balance between effort and ease, helping to develop resilience, coordination, and greater freedom across the lower body.
WEIGHTLIFTING
This week is snatch, lots of technique work. Starting with complex of snatch pull + 2 hang power snatch. Into EMOM power snatch. Heavy 3’s on deadlifts and finishing with back squats. Don’t miss out!!
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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x
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 1600m at your 5km pace, into 4x400s at your 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.
Monday:
Strength:
Every 30 seconds x 20
1 Squat Clean @ 70% of max
Conditioning:
25 min AMRAP in pairs
10 cal Assault bike
5 Power Clean
1 Wall Walk
every round
+
10 Cals
5 Cleans
1 Wall Walk
Tuesday:
Strength:
Every 90 seconds x 8
A- 2.2.2 cluster set strict Pull Ups
B - 10-20 sec Tuck Sit on Dip Bar
Every 2 minutes x 4
10 Bent Over Barbell Rows
Every 90 seconds x 3
10-15 Barbell Curls
Conditioning:
3 rounds for time
Park Run
21 KB Swing
12 Pull Ups
Wednesday:
Strength:
Emom 4
3 Beat Swing
5 building Kipping Leg Raise
2 mins Establish a max set TTB/SLR
EMOM 8
30% of max set
Conditioning:
2 min on 2 min off x 3
A:
3 Rope Climbs
AMRAP - Cal Row
B:
30 Wall balls
AMRAP - Burpees
Thursday:
Strength:
Every 2 minutes x 5
6 RDL tempo 30x1
Every 2 minutes x 5
8 Barbell Bench Press
Every 75 seconds x 3
2 widths Dumbbell OH Hold
Conditioning:
AMRAP 12
10 Box Jump over
8 DB Deadlift
6 DB STOH
Friday:
Strength:
Every 90 seconds x 6
1 BTN Split jerk
1 Split Jerk
Conditioning:
In Pairs alternating work windows every 90 sec x 16 :
8 TTB
10 HR Push Ups
15 Goblet squat
max cal Ski in remaining time
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
18 AMRAP
30 Synchro Dumbbell Hang Snatch
into
YGIG movements
2 laps car park run
10 burpee box over
20 med ball squat cleans
Rest 5 minutes x 2
Sunday Strength:
Every 3 minutes x 5
2 2 1 1 1 Back squat
Every 2 minutes x 4
12 Dumbbell Death March
Every 90 seconds x 5
5 Stationary Dips
EMOM 12
Min 1 - 30 seconds Push Ups
Min 2 - 10 Heavy Russian KB Swing
GYMNASTICS
This week we’re focusing on pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. Please be mindful this class will include pull up movements featured in the Tuesday workout.
HYBRID FITNESS
This week in Hybrid we going to combine some resistance work with our erg and running intervals to get a feel for the interference from the strength elements of Hyrox combined with the erg aspects. Expect some strength into holds/dynamic body weight movement into run/ergs
MOBILITY
In this fifth session, we shift into a more fluid, mobility-focused class, expanding on deep hip flexion and adductor engagement while maintaining a calm, controlled pace. Building on the foundation from previous sessions, we’ll explore deeper ranges through the hips with an emphasis on length, strength, and control in positions of compression and stretch. The adductors will play a central role, supporting stability and connection as we move through varied planes.
We’ll continue to refine foot strength and awareness, integrating it seamlessly into more complex mobility patterns so the feet remain active and responsive throughout. This session encourages smooth transitions, intentional movement, and a balance between effort and ease, helping to develop resilience, coordination, and greater freedom across the lower body.
WEIGHTLIFTING
This week is snatch, lots of technique work. Starting with complex of snatch pull + 2 hang power snatch. Into EMOM power snatch. Heavy 3’s on deadlifts and finishing with back squats. Don’t miss out!!
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: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x
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 1600m at your 5km pace, into 4x400s at your 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.
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
