Ladies Run Club 25-22

GYMNASTICS

Balance, strength, and control… all while upside down! This Tuesday, we're working on handstand holds and walks, starting from the box and progressing to the wall and beyond.

Chasing your first strict or kipping pull-up? Or looking to add volume? We’ve got the progressions to meet you where you're at and take you further.

‍

‍

HYBRID FITNESS

This week's session focuses on building familiarity with the sled pull, accumulating wall ball, and increasing running volume.

‍

‍

MOBILITY

This weekend's session, we’re building on foundational mobility work by integrating core stability with hip and spinal mobility. The goal is to create more controlled, pain-free movement throughout the body, especially in the lower back, hips, and spine.

You’ll begin with a dynamic warm-up to increase circulation and gently mobilise the spine, hips, and shoulders. From there, we’ll focus on targeted mobility drills designed to open up the hips, improve rotational control, and relieve stiffness in the lumbar spine.

‍

‍

WEIGHTLIFTING

This week, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.

The Monday Ride

A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.

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

‍

‍

Thursday - Endurance Strength

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

Time: 06:30 am

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

‍

‍

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:59 am

Location: Mushrif Park, location below (Cafe Peloton car park)

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 5 mins at a 7/10 Tempo effort, each with a 2 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.

‍

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. This week we will have 100m efforts of fast runing, with 100m recovery.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals through the park at InnerFight. 100m at a 8/10 into 300m recovery/easy. Aim for 8,10 or 12 reps.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running a building tempo set:
2X
8mins 6RPE; 90secs rest
2X
7mins 7RPE; 90secs rest
2X
6mins 8RPE; 90secs rest

Coffees at Common Grounds post run at 7am.

‍

Sunday

Time: 5:29am

Location: Mushrif Park, location below (Cafe Peloton car park):

Session: Long Run

We have plenty of route options today. This is your steady/easy long run with the community followed by breakfast/coffee.

‍

Monday:

‍

Strength:

Every 90 sec x 8 - 3 push press

‍

‍

Conditioning:

8 min window

Pool Run

AMRAP

16 DB Hang Squat Clean + Press

5 Burpee Pull-Ups

rest 3 mins

8 min window

Pool run

AMRAP

16 DB Hang Squat Clean

5 Burpees Over DBs

rest 3 mins

8 min window

Pool run

AMRAP

16 DB Hang Clean

5 Burpees

‍

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 9 - 6 barbell floor press /  10 GHD hip extension / 10 weighted sit-ups

B) Deadlift Every 2:30 x 6 - 5 reps

‍

‍

Conditioning:

FOR TIME

15-12-9

Deadlifts

Cal Ski

‍

‍

Wednesday:

‍

Strength:

A) Every 75 sec x 8 - 2  5-10 sec chin over the bar hold into a 5sec Eccentric.

B) Every 75 sec x 6 - 30 sec Ring Rows

‍

‍

Conditioning:

Every 6 minutes

500/400m row

15 box jump

500/400m row

AMRAP box jumps

rest 2 mins x 3

‍

‍

Thursday:

‍

Strength:

A) EMOM x 5 - 3 seated broad jumps

B) Every 2 mins x 6 - 5 front squat @30X1

C) Every 90 sec x 6 - 12 DB Death march / 6-6 dumbbell lateral lunge

‍

‍

Conditioning:

EMOM 10

20 Double Unders

4 DB Goblet Squats

4 ALT DB Goblet Reverse Lunges

‍

‍

Friday:

C2 Race! Get your team of 4 ready and stay tuned for more details!

The Monday Ride

A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.

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

‍

‍

Thursday - Endurance Strength

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

Time: 06:30 am

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

‍

‍

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:59 am

Location: Mushrif Park, location below (Cafe Peloton car park)

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 5 mins at a 7/10 Tempo effort, each with a 2 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.

‍

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. This week we will have 100m efforts of fast runing, with 100m recovery.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals through the park at InnerFight. 100m at a 8/10 into 300m recovery/easy. Aim for 8,10 or 12 reps.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running a building tempo set:
2X
8mins 6RPE; 90secs rest
2X
7mins 7RPE; 90secs rest
2X
6mins 8RPE; 90secs rest

Coffees at Common Grounds post run at 7am.

‍

Sunday

Time: 5:29am

Location: Mushrif Park, location below (Cafe Peloton car park):

Session: Long Run

We have plenty of route options today. This is your steady/easy long run with the community followed by breakfast/coffee.

‍

Monday:

‍

Strength:

Every 90 sec x 8 - 3 push press

‍

‍

Conditioning:

8 min window

Pool Run

AMRAP

16 DB Hang Squat Clean + Press

5 Burpee Pull-Ups

rest 3 mins

8 min window

Pool run

AMRAP

16 DB Hang Squat Clean

5 Burpees Over DBs

rest 3 mins

8 min window

Pool run

AMRAP

16 DB Hang Clean

5 Burpees

‍

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 9 - 6 barbell floor press /  10 GHD hip extension / 10 weighted sit-ups

B) Deadlift Every 2:30 x 6 - 5 reps

‍

‍

Conditioning:

FOR TIME

15-12-9

Deadlifts

Cal Ski

‍

‍

Wednesday:

‍

Strength:

A) Every 75 sec x 8 - 2  5-10 sec chin over the bar hold into a 5sec Eccentric.

B) Every 75 sec x 6 - 30 sec Ring Rows

‍

‍

Conditioning:

Every 6 minutes

500/400m row

15 box jump

500/400m row

AMRAP box jumps

rest 2 mins x 3

‍

‍

Thursday:

‍

Strength:

A) EMOM x 5 - 3 seated broad jumps

B) Every 2 mins x 6 - 5 front squat @30X1

C) Every 90 sec x 6 - 12 DB Death march / 6-6 dumbbell lateral lunge

‍

‍

Conditioning:

EMOM 10

20 Double Unders

4 DB Goblet Squats

4 ALT DB Goblet Reverse Lunges

‍

‍

Friday:

C2 Race! Get your team of 4 ready and stay tuned for more details!

GYMNASTICS

Balance, strength, and control… all while upside down! This Tuesday, we're working on handstand holds and walks, starting from the box and progressing to the wall and beyond.

Chasing your first strict or kipping pull-up? Or looking to add volume? We’ve got the progressions to meet you where you're at and take you further.

‍

‍

HYBRID FITNESS

This week's session focuses on building familiarity with the sled pull, accumulating wall ball, and increasing running volume.

‍

‍

MOBILITY

This weekend's session, we’re building on foundational mobility work by integrating core stability with hip and spinal mobility. The goal is to create more controlled, pain-free movement throughout the body, especially in the lower back, hips, and spine.

You’ll begin with a dynamic warm-up to increase circulation and gently mobilise the spine, hips, and shoulders. From there, we’ll focus on targeted mobility drills designed to open up the hips, improve rotational control, and relieve stiffness in the lumbar spine.

‍

‍

WEIGHTLIFTING

This week, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 5 mins at a 7/10 Tempo effort, each with a 2 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.

‍

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. This week we will have 100m efforts of fast runing, with 100m recovery.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals through the park at InnerFight. 100m at a 8/10 into 300m recovery/easy. Aim for 8,10 or 12 reps.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running a building tempo set:
2X
8mins 6RPE; 90secs rest
2X
7mins 7RPE; 90secs rest
2X
6mins 8RPE; 90secs rest

Coffees at Common Grounds post run at 7am.

‍

Sunday

Time: 5:29am

Location: Mushrif Park, location below (Cafe Peloton car park):

Session: Long Run

We have plenty of route options today. This is your steady/easy long run with the community followed by breakfast/coffee.

‍