InnerFight Take Over the Turf Games Dubai

GYMNASTICS

This week we’re back to inversions with handstand push-ups. We will focus on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific floor work, then move to boxes and the wall. See you there!

‍

MOBILITY

A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.

‍

WEIGHTLIFTING

All the cleans - working on barbell timing. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.

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

‍

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

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest

Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.

‍

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:

400m run as;
100m fast, 100m easy, 100m fast, 100m easy

Rest 90s before going again.

All easy 100s should be a float, keep the rhythm in the legs.

Groups do as much as they can before 6.55am.

‍

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

Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

We will have post run coffees at Smith St at 7am.

‍

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 from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.

New 6 Week Training Block at InnerFight!

‍

Our next block focuses on building strength, refining technique, and developing skills.

Upper Body: Developing the push jerk to maximise overhead strength, alongside Plenty of time spent upside down.

Lower Body: Test our 1RM back squat, then follow weekly strength progressions with a lower body endurance workout to start and finish the block.

Expect plenty of barbell cycling and competition-inspired workouts to prepare those competing and bring some fun team challenges to our Classes

Six weeks of hard work, progress, and getting better at life!

‍

Monday:

Strength:

Every 2 mins x 5 -

3 Weighted Pull-Ups + 20 Alt Gorilla Rows

‍

Conditioning:

3 Rounds - 4 min AMRAP

12/9 Cal Ski

9 TTB

6 burpees

Rest 2 mins

4 min AMRAP

12/9 cal Row

6 pull-ups

12 RKB Swing (28/20)

Rest 2 mins

‍

Tuesday:

Strength:

A) Every 90 sec x 6 - 3 Paused Push Jerk

Rest 2 mins

B) Every 90 sec x 5 - 3-5 Box Piked HSPU

Rest 2 mins

C) Every 2 mins x 3 - 5/5 DB Box Step-Up

‍

Conditioning:

For Time

30 Alt DB hang C&J

40/30 Cal Ass Bike

30 Alt DB hang C&J

‍

Wednesday:

Strength:

A) Every 90 sec x 6 - 2 2 2 1 1 1 Back Squat

B) 5 mins to build to a  Max 1 Rep Back Squat

‍

Conditioning:

AMRAP 20

Pool Run

10 Box Jumps

2 Back Squats @ 70% of  Max (from rack)

*Every round + 2 reps  back squat

‍

Thursday:

Strength:

Every 2 mins x 8

A) 5 Paused Close Grip Bench Press

B) 8/8 Staggered Stance DB RDL

Rest 2 mins

EMOM 9

A) 10 DB Side Raise

B) 10 DB Front Raise

C) 10 DB Bent-Over Reverse Fly

‍

Conditioning:

7 min window

1000/850m C2 Bike

50 AB Mat sit-ups

30 push-ups

AMRAP - Rope Climb

‍

Friday:

Strength:

EMOMx6

A) 30 sec Sandbag March

B) 30 sec banded Russian KB swing

Rest 2 mins

6 mins build to max vertical jump

‍

Conditioning:

In pairs, AMRAP 24

1200m row

30 Sandbag over Bar

30 Sandbag Squats

‍

Saturday with Coach Andy:

Saturday and Sunday Strength:

Every 2.30 mins x 4

6/6 half Kneeling DB

Strict Press

6 supinated barbell row

‍

Sunday Sweat:

For time

30-25-20-15-10-5-10-15-20-25-30

Wall balls

After each round

250m Row

10 V-ups

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

‍

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

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest

Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.

‍

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:

400m run as;
100m fast, 100m easy, 100m fast, 100m easy

Rest 90s before going again.

All easy 100s should be a float, keep the rhythm in the legs.

Groups do as much as they can before 6.55am.

‍

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

Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

We will have post run coffees at Smith St at 7am.

‍

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 from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.

New 6 Week Training Block at InnerFight!

‍

Our next block focuses on building strength, refining technique, and developing skills.

Upper Body: Developing the push jerk to maximise overhead strength, alongside Plenty of time spent upside down.

Lower Body: Test our 1RM back squat, then follow weekly strength progressions with a lower body endurance workout to start and finish the block.

Expect plenty of barbell cycling and competition-inspired workouts to prepare those competing and bring some fun team challenges to our Classes

Six weeks of hard work, progress, and getting better at life!

‍

Monday:

Strength:

Every 2 mins x 5 -

3 Weighted Pull-Ups + 20 Alt Gorilla Rows

‍

Conditioning:

3 Rounds - 4 min AMRAP

12/9 Cal Ski

9 TTB

6 burpees

Rest 2 mins

4 min AMRAP

12/9 cal Row

6 pull-ups

12 RKB Swing (28/20)

Rest 2 mins

‍

Tuesday:

Strength:

A) Every 90 sec x 6 - 3 Paused Push Jerk

Rest 2 mins

B) Every 90 sec x 5 - 3-5 Box Piked HSPU

Rest 2 mins

C) Every 2 mins x 3 - 5/5 DB Box Step-Up

‍

Conditioning:

For Time

30 Alt DB hang C&J

40/30 Cal Ass Bike

30 Alt DB hang C&J

‍

Wednesday:

Strength:

A) Every 90 sec x 6 - 2 2 2 1 1 1 Back Squat

B) 5 mins to build to a  Max 1 Rep Back Squat

‍

Conditioning:

AMRAP 20

Pool Run

10 Box Jumps

2 Back Squats @ 70% of  Max (from rack)

*Every round + 2 reps  back squat

‍

Thursday:

Strength:

Every 2 mins x 8

A) 5 Paused Close Grip Bench Press

B) 8/8 Staggered Stance DB RDL

Rest 2 mins

EMOM 9

A) 10 DB Side Raise

B) 10 DB Front Raise

C) 10 DB Bent-Over Reverse Fly

‍

Conditioning:

7 min window

1000/850m C2 Bike

50 AB Mat sit-ups

30 push-ups

AMRAP - Rope Climb

‍

Friday:

Strength:

EMOMx6

A) 30 sec Sandbag March

B) 30 sec banded Russian KB swing

Rest 2 mins

6 mins build to max vertical jump

‍

Conditioning:

In pairs, AMRAP 24

1200m row

30 Sandbag over Bar

30 Sandbag Squats

‍

Saturday with Coach Andy:

Saturday and Sunday Strength:

Every 2.30 mins x 4

6/6 half Kneeling DB

Strict Press

6 supinated barbell row

‍

Sunday Sweat:

For time

30-25-20-15-10-5-10-15-20-25-30

Wall balls

After each round

250m Row

10 V-ups

GYMNASTICS

This week we’re back to inversions with handstand push-ups. We will focus on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific floor work, then move to boxes and the wall. See you there!

‍

MOBILITY

A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.

‍

WEIGHTLIFTING

All the cleans - working on barbell timing. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest

Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.

‍

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:

400m run as;
100m fast, 100m easy, 100m fast, 100m easy

Rest 90s before going again.

All easy 100s should be a float, keep the rhythm in the legs.

Groups do as much as they can before 6.55am.

‍

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

Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

We will have post run coffees at Smith St at 7am.

‍

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 from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.

New 6 Week Training Block at InnerFight!

‍

Our next block focuses on building strength, refining technique, and developing skills.

Upper Body: Developing the push jerk to maximise overhead strength, alongside Plenty of time spent upside down.

Lower Body: Test our 1RM back squat, then follow weekly strength progressions with a lower body endurance workout to start and finish the block.

Expect plenty of barbell cycling and competition-inspired workouts to prepare those competing and bring some fun team challenges to our Classes

Six weeks of hard work, progress, and getting better at life!

‍

Monday:

Strength:

Every 2 mins x 5 -

3 Weighted Pull-Ups + 20 Alt Gorilla Rows

‍

Conditioning:

3 Rounds - 4 min AMRAP

12/9 Cal Ski

9 TTB

6 burpees

Rest 2 mins

4 min AMRAP

12/9 cal Row

6 pull-ups

12 RKB Swing (28/20)

Rest 2 mins

‍

Tuesday:

Strength:

A) Every 90 sec x 6 - 3 Paused Push Jerk

Rest 2 mins

B) Every 90 sec x 5 - 3-5 Box Piked HSPU

Rest 2 mins

C) Every 2 mins x 3 - 5/5 DB Box Step-Up

‍

Conditioning:

For Time

30 Alt DB hang C&J

40/30 Cal Ass Bike

30 Alt DB hang C&J

‍

Wednesday:

Strength:

A) Every 90 sec x 6 - 2 2 2 1 1 1 Back Squat

B) 5 mins to build to a  Max 1 Rep Back Squat

‍

Conditioning:

AMRAP 20

Pool Run

10 Box Jumps

2 Back Squats @ 70% of  Max (from rack)

*Every round + 2 reps  back squat

‍

Thursday:

Strength:

Every 2 mins x 8

A) 5 Paused Close Grip Bench Press

B) 8/8 Staggered Stance DB RDL

Rest 2 mins

EMOM 9

A) 10 DB Side Raise

B) 10 DB Front Raise

C) 10 DB Bent-Over Reverse Fly

‍

Conditioning:

7 min window

1000/850m C2 Bike

50 AB Mat sit-ups

30 push-ups

AMRAP - Rope Climb

‍

Friday:

Strength:

EMOMx6

A) 30 sec Sandbag March

B) 30 sec banded Russian KB swing

Rest 2 mins

6 mins build to max vertical jump

‍

Conditioning:

In pairs, AMRAP 24

1200m row

30 Sandbag over Bar

30 Sandbag Squats

‍

Saturday with Coach Andy:

Saturday and Sunday Strength:

Every 2.30 mins x 4

6/6 half Kneeling DB

Strict Press

6 supinated barbell row

‍

Sunday Sweat:

For time

30-25-20-15-10-5-10-15-20-25-30

Wall balls

After each round

250m Row

10 V-ups

GYMNASTICS

This week we’re back to inversions with handstand push-ups. We will focus on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific floor work, then move to boxes and the wall. See you there!

‍

MOBILITY

A weekend session focused on improving hip mobility, lower body movement, and overall joint health. Expect a combination of mobility, activation, and stability exercises designed to help you move better, open up your range of motion, and leave your hips feeling stronger, looser, and more capable.

‍

WEIGHTLIFTING

All the cleans - working on barbell timing. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.

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

‍

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