Endurance #26-18

GYMNASTICS

We’re heading back to the rig this week for toes to bar! We’ve got targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and dynamic endurance. We’ll wrap things up with lat and core-focused strength work. See you there!

‍

HYBRID FITNESS

This week, we are working on some more prep intervals for the APEX competition.  Longer runs into erg with wide, heavy carries and some burpee broad jump volume.

‍

MOBILITY

This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.

Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.

The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.

‍

WEIGHTLIFTING

Weightlifting this week is focused on the snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Deadlift doubles,  finishing with some heavy 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

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: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Today we are running:

Main Session:

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
60 sec recovery
x4

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
30 sec recovery
x4

‍

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 as;
600m @ 5k pace
400m @ 10k pace
600m @ 5k pace
2min recovery

‍

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 will be running 1km repeats off a 2 mins rest.
These efforts should feel like a 8 or 9/10. Speed work here will help you run faster. Make sure the rest if walking/standing to bring the HR back down.

‍

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 6mins hard effort, into 30mins aerobic
effort and then back to 6mins hard effort.  Work on pacing discipline, don’t push too hard in the first rep, save some for the last effort. This session teaches you how to finish strong when your legs are already tired.

Monday:

Strength:

Every 2 minutes x 5

4-6 Romanian Deadlift

‍

Conditioning:

In a 4-minute window

Half Park Run

8 Deadlift

AMRAP

Cal Assault Bike

rest 2 minutess x 5

‍

‍

Tuesday:

Strength:

Every 90 Seconds x 8

2 2 2 2 1 1 1 1 Split Jerk

rest 2 mins

EMOM 6

Min 1 - 5 Strict Press

Min 2 - 10 alt Gorilla Row

‍

Conditioning:

For time:

30 Dumbbell Bench

3 Widths Dumbbell Walking Lunge

200 DU

‍

‍

Wednesday:

Strength:

Every 30 Seconds x 20

1 Squat Clean @ 75% of max

‍

Conditioning:

Every 6 minutes x 4

21/18 Cal Ski

3 rounds Cindy

‍

‍

Thursday:

Strength:

Every 90 seconds x 10

A: 2.2.2 Strict Pull Ups/weighted pull-up

(10 sec between sets)

B: 12 8 8 6 6 Dumbbell Bench Press

‍

Conditioning:

4 rounds

300/250m Row

6/6  Dumbbell Hang Snatch

2 Rope Climb

‍

‍

Friday:

Strength:

Every 2 minutes x 5 Front squat

(1 sec pause on the first rep)

‍

Conditioning:

Every 4 mins x 6

8 TTB

4 wall walks

10 Front Squat

AMRAP

Burpee

‍

‍

Saturday:

Saturday Session with Coach

‍

‍

Sunday Sweat:

In a Team of 2

12-minute window:

700/500m Row

700/500m ski

1400/1000m C2 Bike

50 Box Jump over

AMRAP

Russian KB Swing

rest 3 mins x 3

‍

‍

Sunday Strength:

Every 2 minutes x 6

5 5 5 3 3 3

Paused Bench Press

Every 2 minutess x 6

5 Deadlift

EMOM 15

Min 1 - 6 single arm DB Push Press

Min 2 - 6 Single arm DB Push Press

Min 3 - 15 RKB Swing

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: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Today we are running:

Main Session:

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
60 sec recovery
x4

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
30 sec recovery
x4

‍

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 as;
600m @ 5k pace
400m @ 10k pace
600m @ 5k pace
2min recovery

‍

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 will be running 1km repeats off a 2 mins rest.
These efforts should feel like a 8 or 9/10. Speed work here will help you run faster. Make sure the rest if walking/standing to bring the HR back down.

‍

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 6mins hard effort, into 30mins aerobic
effort and then back to 6mins hard effort.  Work on pacing discipline, don’t push too hard in the first rep, save some for the last effort. This session teaches you how to finish strong when your legs are already tired.

Monday:

Strength:

Every 2 minutes x 5

4-6 Romanian Deadlift

‍

Conditioning:

In a 4-minute window

Half Park Run

8 Deadlift

AMRAP

Cal Assault Bike

rest 2 minutess x 5

‍

‍

Tuesday:

Strength:

Every 90 Seconds x 8

2 2 2 2 1 1 1 1 Split Jerk

rest 2 mins

EMOM 6

Min 1 - 5 Strict Press

Min 2 - 10 alt Gorilla Row

‍

Conditioning:

For time:

30 Dumbbell Bench

3 Widths Dumbbell Walking Lunge

200 DU

‍

‍

Wednesday:

Strength:

Every 30 Seconds x 20

1 Squat Clean @ 75% of max

‍

Conditioning:

Every 6 minutes x 4

21/18 Cal Ski

3 rounds Cindy

‍

‍

Thursday:

Strength:

Every 90 seconds x 10

A: 2.2.2 Strict Pull Ups/weighted pull-up

(10 sec between sets)

B: 12 8 8 6 6 Dumbbell Bench Press

‍

Conditioning:

4 rounds

300/250m Row

6/6  Dumbbell Hang Snatch

2 Rope Climb

‍

‍

Friday:

Strength:

Every 2 minutes x 5 Front squat

(1 sec pause on the first rep)

‍

Conditioning:

Every 4 mins x 6

8 TTB

4 wall walks

10 Front Squat

AMRAP

Burpee

‍

‍

Saturday:

Saturday Session with Coach

‍

‍

Sunday Sweat:

In a Team of 2

12-minute window:

700/500m Row

700/500m ski

1400/1000m C2 Bike

50 Box Jump over

AMRAP

Russian KB Swing

rest 3 mins x 3

‍

‍

Sunday Strength:

Every 2 minutes x 6

5 5 5 3 3 3

Paused Bench Press

Every 2 minutess x 6

5 Deadlift

EMOM 15

Min 1 - 6 single arm DB Push Press

Min 2 - 6 Single arm DB Push Press

Min 3 - 15 RKB Swing

GYMNASTICS

We’re heading back to the rig this week for toes to bar! We’ve got targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and dynamic endurance. We’ll wrap things up with lat and core-focused strength work. See you there!

‍

HYBRID FITNESS

This week, we are working on some more prep intervals for the APEX competition.  Longer runs into erg with wide, heavy carries and some burpee broad jump volume.

‍

MOBILITY

This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.

Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.

The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.

‍

WEIGHTLIFTING

Weightlifting this week is focused on the snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Deadlift doubles,  finishing with some heavy 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

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