InnerFight Take Over the Turf Games Dubai

GYMNASTICS

This Monday we’re focusing on double unders and pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will continue with the same sequence as last week; incorporating a heart raiser before we work on our capacity. Whether you’re chasing pull ups or chest to bar, we’ve got something for you. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we have some longer run intervals mixed in with some midnight endurance elements.

‍

MOBILITY

A big focus on improving overhead stability, shoulder mobility and flexibility to help you move better, feel stronger and perform at your best.

‍

WEIGHTLIFTING

Clean session, also giving those who missed the squat clean test yesterday, another chance!

Clean complex - clean pull + hang clean + clean. Into hang clean + clean. EMOM clean. Finishing with clean deadlifts and front squats.

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

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.

Monday:

Strength:

Every 2 min x 5

3 3 3 3 AMRAP

Barbell bench press

(amrap @ -15% of top set of 3)

‍

Conditioning:

6 min AMRAPS

12/9 ski

12 RKB Swing

12 HR Push Ups

rest 2 mins

Car Park run

2 Wall Walk

15 AB Mat sit ups

rest 2 mins x2

‍

Tuesday:

Strength:

Every 90 sec x 3

2 Hang Squat Clean

Every 90 sec x 3

1 Hang Squat Clean

+

5 mins for max Hang Squat Clean

Every 2 mins x 4

6 Dual DB Push Press

‍

Conditioning:

For time

50 Barbell Thrusters

30 Burpee Pull ups

‍

Wednesday:

Strength:

TTB EMOM 6

15 sec of reps

‍

Conditioning:

In a team of 3

AMRAP 30

1 person holding 2 KB in front rack

1200m Row

45 Toes to Ring

45 Sandbag Cleans

‍

Thursday:

Strength:

Every 2 mins x 5

10 alt Barbell Back Rack Reverse Lunge

Every 75 sec x 12

A) 10 Dual KB Front Squat

B) 10-15 Ring Rows

C) 20 sec Copenhagen/side

D) 10 KB Upright row

‍

Conditioning:

For Time

3KM assault bike

‍

Friday:

Strength:

5 mins build up

+

Every 2 mins x 5

6 6 5 5 3 Sumo Deadlift

‍

Conditioning:

12 rounds for time

3 Deadlift (80/50)

6 box jump

9 push ups

12 Kb Reverse lunge

‍

Saturday with Coach Vic

Saturday and Sunday Strength:

Every 2 mins x 5

1 Back Squat work to max

Every 2 mins x 5

8 Barbell Hip Thrust from the box

‍

Sunday Sweat:

15 min AMRAP

10 Shuttle runs

20 alt DB snatch

20  Line Facing Burpee

rest 5 mins

15 mins

21/18 Cal Ski

50 Single Unders

15 Wall Balls

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

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.

Monday:

Strength:

Every 2 min x 5

3 3 3 3 AMRAP

Barbell bench press

(amrap @ -15% of top set of 3)

‍

Conditioning:

6 min AMRAPS

12/9 ski

12 RKB Swing

12 HR Push Ups

rest 2 mins

Car Park run

2 Wall Walk

15 AB Mat sit ups

rest 2 mins x2

‍

Tuesday:

Strength:

Every 90 sec x 3

2 Hang Squat Clean

Every 90 sec x 3

1 Hang Squat Clean

+

5 mins for max Hang Squat Clean

Every 2 mins x 4

6 Dual DB Push Press

‍

Conditioning:

For time

50 Barbell Thrusters

30 Burpee Pull ups

‍

Wednesday:

Strength:

TTB EMOM 6

15 sec of reps

‍

Conditioning:

In a team of 3

AMRAP 30

1 person holding 2 KB in front rack

1200m Row

45 Toes to Ring

45 Sandbag Cleans

‍

Thursday:

Strength:

Every 2 mins x 5

10 alt Barbell Back Rack Reverse Lunge

Every 75 sec x 12

A) 10 Dual KB Front Squat

B) 10-15 Ring Rows

C) 20 sec Copenhagen/side

D) 10 KB Upright row

‍

Conditioning:

For Time

3KM assault bike

‍

Friday:

Strength:

5 mins build up

+

Every 2 mins x 5

6 6 5 5 3 Sumo Deadlift

‍

Conditioning:

12 rounds for time

3 Deadlift (80/50)

6 box jump

9 push ups

12 Kb Reverse lunge

‍

Saturday with Coach Vic

Saturday and Sunday Strength:

Every 2 mins x 5

1 Back Squat work to max

Every 2 mins x 5

8 Barbell Hip Thrust from the box

‍

Sunday Sweat:

15 min AMRAP

10 Shuttle runs

20 alt DB snatch

20  Line Facing Burpee

rest 5 mins

15 mins

21/18 Cal Ski

50 Single Unders

15 Wall Balls

GYMNASTICS

This Monday we’re focusing on double unders and pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will continue with the same sequence as last week; incorporating a heart raiser before we work on our capacity. Whether you’re chasing pull ups or chest to bar, we’ve got something for you. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we have some longer run intervals mixed in with some midnight endurance elements.

‍

MOBILITY

A big focus on improving overhead stability, shoulder mobility and flexibility to help you move better, feel stronger and perform at your best.

‍

WEIGHTLIFTING

Clean session, also giving those who missed the squat clean test yesterday, another chance!

Clean complex - clean pull + hang clean + clean. Into hang clean + clean. EMOM clean. Finishing with clean deadlifts and 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.

Monday:

Strength:

Every 2 min x 5

3 3 3 3 AMRAP

Barbell bench press

(amrap @ -15% of top set of 3)

‍

Conditioning:

6 min AMRAPS

12/9 ski

12 RKB Swing

12 HR Push Ups

rest 2 mins

Car Park run

2 Wall Walk

15 AB Mat sit ups

rest 2 mins x2

‍

Tuesday:

Strength:

Every 90 sec x 3

2 Hang Squat Clean

Every 90 sec x 3

1 Hang Squat Clean

+

5 mins for max Hang Squat Clean

Every 2 mins x 4

6 Dual DB Push Press

‍

Conditioning:

For time

50 Barbell Thrusters

30 Burpee Pull ups

‍

Wednesday:

Strength:

TTB EMOM 6

15 sec of reps

‍

Conditioning:

In a team of 3

AMRAP 30

1 person holding 2 KB in front rack

1200m Row

45 Toes to Ring

45 Sandbag Cleans

‍

Thursday:

Strength:

Every 2 mins x 5

10 alt Barbell Back Rack Reverse Lunge

Every 75 sec x 12

A) 10 Dual KB Front Squat

B) 10-15 Ring Rows

C) 20 sec Copenhagen/side

D) 10 KB Upright row

‍

Conditioning:

For Time

3KM assault bike

‍

Friday:

Strength:

5 mins build up

+

Every 2 mins x 5

6 6 5 5 3 Sumo Deadlift

‍

Conditioning:

12 rounds for time

3 Deadlift (80/50)

6 box jump

9 push ups

12 Kb Reverse lunge

‍

Saturday with Coach Vic

Saturday and Sunday Strength:

Every 2 mins x 5

1 Back Squat work to max

Every 2 mins x 5

8 Barbell Hip Thrust from the box

‍

Sunday Sweat:

15 min AMRAP

10 Shuttle runs

20 alt DB snatch

20  Line Facing Burpee

rest 5 mins

15 mins

21/18 Cal Ski

50 Single Unders

15 Wall Balls

GYMNASTICS

This Monday we’re focusing on double unders and pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will continue with the same sequence as last week; incorporating a heart raiser before we work on our capacity. Whether you’re chasing pull ups or chest to bar, we’ve got something for you. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we have some longer run intervals mixed in with some midnight endurance elements.

‍

MOBILITY

A big focus on improving overhead stability, shoulder mobility and flexibility to help you move better, feel stronger and perform at your best.

‍

WEIGHTLIFTING

Clean session, also giving those who missed the squat clean test yesterday, another chance!

Clean complex - clean pull + hang clean + clean. Into hang clean + clean. EMOM clean. Finishing with clean deadlifts and front squats.

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour‍

Location: The Loop Cafe, Nad al Sheeba

‍

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds