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InnerFight Take Over the Turf Games Dubai
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 3 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
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: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
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 the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 3 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
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: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
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 the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 3 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
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: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
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 the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
Monday:
Strength:
Every 3 minutes x 5
2 Front Squat
into
3 Back Squat
Conditioning:
Every 10 mins x 3
Olivara Run
8 Sandbag to shoulder
8 Sandbag Bear Hug Squat
8 Burpee over Sandbag
Tuesday:
Strength:
Every 2 min x 8 alternate between:
A: 8 seated DB Shoulder Press
B: 8/8 Meadows Row
Every 2 minutes x 6
8 8 6 6 4 4 Close Grip Barbell Bench Press
Conditioning:
For time
50/40 Cals Assault Bike
50 Hand Release Push ups
Wednesday:
Strength:
Every 90 seconds x 4 - 3-8 Strict Pull Ups
Every 2 mins x 4 6/6 Dumbbell Low Box Step ups
Conditioning:
In Pairs
1500 Ski
5 Rope Climbs
1000m Ski
5 Rope Climbs
500m Ski
5 Rope Climbs
3000m C2 Bike
5 Rope Climbs
2000m C2 Bike
5 Rope Climbs
1000m C2 Bike
5 Rope Climbs
Thursday:
Strength:
Every 75 seconds x 8
2 Hang Power Clean
Every 3 minutes x 4
15 floating Barbell Hip Thrusts
Conditioning:
3 rounds for time
Park Run
20 Russian Kettlebell Swings
10 Box Jump Over
Friday:
Strength:
EMOM 3
3 Jefferson curls
EMOM 5
1 Deadlift to Zercher Squat
EMOM 6
3 Deadlift
Conditioning:
2:30 mins on 2:30 mins off
until completion of
150/120/100 Wall Balls
250/200m Row
8 Dumbbell Thrusters
AMRAP
Wall Balls
Saturday:
Saturday Session with Coach Jamie
Sunday Sweat:
AMRAP 12
12 V-Ups
10 A jumps
20 /18 Cal Ski
rest 3 mins
AMRAP 12
10 alternating Lunges
15 Dumbbell Snatch
10 Shuttle run
rest 3 mins
AMRAP 12
5 Box Jump
5 Push Ups
5 Sumo Deadlift High Pull
Sunday Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Low Box Squat
Every 2 minutes x 3
10 Second Squat Overcoming Isometric
Every 2 minutes x 5
3 3 1 1 1 Bench press
2 sets AMRAP bench press @ 85% and 75% of heavy single
GYMNASTICS
This week we continue with our strict pull up progressions. We will then move into handstand work. Expect headstands, followed by working on stacked positions from the box and wall before moving to the floor with a buddy!
HYBRID FITNESS
This week we are hitting some longer runs interspersed with some endurance and hyrox specific work.
MOBILITY
This class focuses on improving shoulder mobility with an emphasis on shoulder tracking and rotator cuff strengthening. Through controlled, functional movements, participants will enhance joint stability, coordination, and strength to support healthy, pain-free shoulder movement in daily activities and training.
WEIGHTLIFTING
This week we are continuing to drill the split jerk with a classic, clean + jerk EMOM. Into heavy cleans and clean deadlifts.
Finishing with the mainline squat progress, 2 front squats into 3 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
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: InnerFight Studio City
Session: LRC Fartlek
We will be running from InnerFight in Studio City with a fartlek series that will gradually build in both pace and distance. Reps of running will be between 1 and 3 mins. Come along and give it a go!!
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 the below:
1 x 200 @ 3k pace - 20 secs rest
1 x 400 @ 5k pace - 30 secs rest
1 x 600 @ 10k pace - 2 minutes rest
Repeat
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals in the park. This is a great chance to run fast, if you did not make it to Track Tuesday.
We will be running fast 100m efforts through the park off a walking recovery. After 4 reps each, we will have a drinks break to ensure quality throughout the session.
Friday
Time: 5:59am
Location: Common Grounds Kite Beach
Session: The Coffee Run
This week we are looking at your durability, with a bookend session. You will run hard/fast for 6 mins, take a 30 mins easy/aerobic run and then jump back into that 6 mins block. Of course, coffees post run at Common Grounds.
Sunday
Time: 6:29am
Location: InnerFight Studio City
Session: Long Run
Group Long Run.
6:29am Start from InnerFight
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!
