InnerFight Take Over the Turf Games Dubai

Written by Marcus Smith
Jamie Clarke
Jamie Clarke
Nov 19, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-29

Monday:

Strength:

A) Every 2 mins x 5 12 Pendlay rows

Conditioning:

3 Rounds:

In a 4-minute window

500m ski

20 wall balls

10m shuttle runs in the remaining time

Rest 2 mins

In a 4-minute window

Park Run

20 pull-ups

cal ski in the remaining time

rest 2 mins

Tuesday:

Strength:

A) Every 2 mins x 5 - 5 back squat @20X1

rest 2 mins

B) Every 90 sec x 12

1: 8/8 front foot elevated goblet split squat

2: 20 Russian kb swings

3: 10-20 sec hanging L-Sit

Conditioning:

AMRAP 12

15/12 Cal bike

10 Dual kb front squat

30 Double unders

Wednesday:

Strength:

EMOM x 10

1: 20 sec of bar dips

2: 12 alt KB gorilla rows

Conditioning:

AMRAP 28 in Pairs

8 widths sled push

8 wall walks

1000m row

*Share the work as you like

Thursday:

Strength:

A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1

B) 8 mins to get to working power clean weight.

C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max

Conditioning:

15-12-9

DB Hang Power Clean

Push-up renegade row on DBs

Friday:

Strength:

Every 90 sec x 10

1: 5 push press

2: 12 10 8 6 4 sandbag reverse lunges

Conditioning:

5 Rounds in a 5-minute window

1 lap car park bear hug sandbag carry

10 sandbags over the box

Then AMRAP either

Burpee to target (1 point)

Burpee pull up (2 points)

*Score is the total points based on the AMRAP movement you choose.

Triathlon
Swimming
Race Prep
Specialty Class #25-29

GYMNASTICS

Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.


MOBILITY

This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.

WEIGHTLIFTING

This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk

Triathlon
Swimming
Race Prep
Endurance #25-29

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-29

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

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. Come ready to run fast and have fun over some 400 and 200 repeats, which build in pace each rep.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill

5mins easy jog back towards beach track

Then,
4x4mins @ 7RPE; 1min walk recovery

Sunday

Session: Long Run

There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-29

Monday:

Strength:

A) Every 2 mins x 5 12 Pendlay rows

Conditioning:

3 Rounds:

In a 4-minute window

500m ski

20 wall balls

10m shuttle runs in the remaining time

Rest 2 mins

In a 4-minute window

Park Run

20 pull-ups

cal ski in the remaining time

rest 2 mins

Tuesday:

Strength:

A) Every 2 mins x 5 - 5 back squat @20X1

rest 2 mins

B) Every 90 sec x 12

1: 8/8 front foot elevated goblet split squat

2: 20 Russian kb swings

3: 10-20 sec hanging L-Sit

Conditioning:

AMRAP 12

15/12 Cal bike

10 Dual kb front squat

30 Double unders

Wednesday:

Strength:

EMOM x 10

1: 20 sec of bar dips

2: 12 alt KB gorilla rows

Conditioning:

AMRAP 28 in Pairs

8 widths sled push

8 wall walks

1000m row

*Share the work as you like

Thursday:

Strength:

A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1

B) 8 mins to get to working power clean weight.

C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max

Conditioning:

15-12-9

DB Hang Power Clean

Push-up renegade row on DBs

Friday:

Strength:

Every 90 sec x 10

1: 5 push press

2: 12 10 8 6 4 sandbag reverse lunges

Conditioning:

5 Rounds in a 5-minute window

1 lap car park bear hug sandbag carry

10 sandbags over the box

Then AMRAP either

Burpee to target (1 point)

Burpee pull up (2 points)

*Score is the total points based on the AMRAP movement you choose.

Triathlon
Swimming
Race Prep
Specialty Class #25-29

GYMNASTICS

Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.


MOBILITY

This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.

WEIGHTLIFTING

This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk

Triathlon
Swimming
Race Prep
Endurance #25-29

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-29

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

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. Come ready to run fast and have fun over some 400 and 200 repeats, which build in pace each rep.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill

5mins easy jog back towards beach track

Then,
4x4mins @ 7RPE; 1min walk recovery

Sunday

Session: Long Run

There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-29

Monday:

Strength:

A) Every 2 mins x 5 12 Pendlay rows

Conditioning:

3 Rounds:

In a 4-minute window

500m ski

20 wall balls

10m shuttle runs in the remaining time

Rest 2 mins

In a 4-minute window

Park Run

20 pull-ups

cal ski in the remaining time

rest 2 mins

Tuesday:

Strength:

A) Every 2 mins x 5 - 5 back squat @20X1

rest 2 mins

B) Every 90 sec x 12

1: 8/8 front foot elevated goblet split squat

2: 20 Russian kb swings

3: 10-20 sec hanging L-Sit

Conditioning:

AMRAP 12

15/12 Cal bike

10 Dual kb front squat

30 Double unders

Wednesday:

Strength:

EMOM x 10

1: 20 sec of bar dips

2: 12 alt KB gorilla rows

Conditioning:

AMRAP 28 in Pairs

8 widths sled push

8 wall walks

1000m row

*Share the work as you like

Thursday:

Strength:

A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1

B) 8 mins to get to working power clean weight.

C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max

Conditioning:

15-12-9

DB Hang Power Clean

Push-up renegade row on DBs

Friday:

Strength:

Every 90 sec x 10

1: 5 push press

2: 12 10 8 6 4 sandbag reverse lunges

Conditioning:

5 Rounds in a 5-minute window

1 lap car park bear hug sandbag carry

10 sandbags over the box

Then AMRAP either

Burpee to target (1 point)

Burpee pull up (2 points)

*Score is the total points based on the AMRAP movement you choose.

Triathlon
Swimming
Race Prep
Specialty Class #25-29

GYMNASTICS

Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.


MOBILITY

This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.

WEIGHTLIFTING

This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk

Triathlon
Swimming
Race Prep
Endurance #25-29

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-29

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

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. Come ready to run fast and have fun over some 400 and 200 repeats, which build in pace each rep.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill

5mins easy jog back towards beach track

Then,
4x4mins @ 7RPE; 1min walk recovery

Sunday

Session: Long Run

There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-29

Monday:

Strength:

A) Every 2 mins x 5 12 Pendlay rows

Conditioning:

3 Rounds:

In a 4-minute window

500m ski

20 wall balls

10m shuttle runs in the remaining time

Rest 2 mins

In a 4-minute window

Park Run

20 pull-ups

cal ski in the remaining time

rest 2 mins

Tuesday:

Strength:

A) Every 2 mins x 5 - 5 back squat @20X1

rest 2 mins

B) Every 90 sec x 12

1: 8/8 front foot elevated goblet split squat

2: 20 Russian kb swings

3: 10-20 sec hanging L-Sit

Conditioning:

AMRAP 12

15/12 Cal bike

10 Dual kb front squat

30 Double unders

Wednesday:

Strength:

EMOM x 10

1: 20 sec of bar dips

2: 12 alt KB gorilla rows

Conditioning:

AMRAP 28 in Pairs

8 widths sled push

8 wall walks

1000m row

*Share the work as you like

Thursday:

Strength:

A) Every 90 sec x 5/8/8/6/6/6 barbell close grip bench press @ 30x1

B) 8 mins to get to working power clean weight.

C) Every 20 sec x 30 rounds - 1 Power clean 70% of Max

Conditioning:

15-12-9

DB Hang Power Clean

Push-up renegade row on DBs

Friday:

Strength:

Every 90 sec x 10

1: 5 push press

2: 12 10 8 6 4 sandbag reverse lunges

Conditioning:

5 Rounds in a 5-minute window

1 lap car park bear hug sandbag carry

10 sandbags over the box

Then AMRAP either

Burpee to target (1 point)

Burpee pull up (2 points)

*Score is the total points based on the AMRAP movement you choose.

Triathlon
Swimming
Race Prep
Specialty Class #25-29

GYMNASTICS

Tuesday, we’re doubling up! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.


MOBILITY

This weekend's class is designed to improve mobility, build core and glute stability, and activate key muscle groups to help reduce and prevent lower back pain. Through guided movement, targeted exercises, and mindful activation techniques, you’ll learn how to support your spine, strengthen underused muscles, and move with more ease and confidence.

WEIGHTLIFTING

This week in weightlifting, we are focusing on refining the split jerk technique. Followed by a classic complex of clean + front squat + jerk

Triathlon
Swimming
Race Prep
Endurance #25-29

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-29

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

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. Come ready to run fast and have fun over some 400 and 200 repeats, which build in pace each rep.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
Hill repeats:
6X 30secs @ 8RPE; jog/walk back to starting point of hill

5mins easy jog back towards beach track

Then,
4x4mins @ 7RPE; 1min walk recovery

Sunday

Session: Long Run

There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.

Triathlon
Swimming
Race Prep
InnerFight Take Over the Turf Games Dubai

The Turf Games City Series hit Dubai on the weekend, with over 200 teams participating! The Turf Games is a global team-based fitness competition that brings together athletes and fitness enthusiasts to test their strength, endurance, and teamwork across a series of high-energy challenges. Designed to be inclusive yet competitive, Turf Games is open to individuals of all fitness levels, offering categories such as Elite, Intermediate, and Everyday Athlete to ensure a fair and exciting experience for everyone.

The InnerFight Community was out in force, with One Team in the Elite category, Two Teams in the Intermediate category, and Five Teams in the Everyday category!

The Elite team kicked things off on Friday night with two strong events, sitting second equal leading into Day 2 of the Games! Saturday saw them head to Kite Beach for the water event, where they started the day with an Event Win. Three events followed, with the Team finishing third and being the only Gym on the Podium!

Saturday was buzzing and the start for the Intermediate and Everyday Categories. InnerFight Teams brought unparalleled energy to the Turf Games stage. Representing a community built on honesty, hard work, simplicity, fun, mental toughness & smash life, all the teams embody what it means to "Show No Weakness". Our seven teams battled it out with the Dubai fitness community, putting all their hard training to the test! With PBs all over the show, sweat and smiles, it was a great day on the competition floor!

Thank you to everyone who participated, supported and showed up on the day. You represented yourselves and the community with everything you had!

Unitll Turf Games 2025, where we take it up to another level!