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Fasting and Fitness During Ramadan
How InnerFight Members Adapt During the Holy Month
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Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
One-Hour Workout: Revving Your Swim Engine
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