Ladies Run Club 25-24

GYMNASTICS

This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.

Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!

‍

HYBRID FITNESS

This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.

‍

MOBILITY

Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.

‍

WEIGHTLIFTING

Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy 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

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

‍

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

‍

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: 05:29 am

Location: Common Grounds

Monday

Session: No in-person session

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals in the park. 100m on/100m recovery.

‍

Friday

Time: 5:59am & 5:59pm

Location: Common Grounds

Session: The Coffee Run + LRC Training Camp

This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery

The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.

‍

Saturday

Time: 5:29am

Session: LRC Training Camp

We have an action packed day on the LRC Training Camp, all details will be shared in WA.

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run + LRC Training Camp

Today we will host a community long run from Common Grounds for those who are still in Dubai.

Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:

‍

Strength:

A) 1 min max set strict pull-ups

B) EMOM x 8 Pull ups @ 30% of max set

‍

‍

Conditioning:

Every 5 mins x 6

2 rounds

6 Alt Single Arm Manmaker

300/250m row

‍

‍

Tuesday:

‍

Strength:

A) Every 75 sec x 9

1) 16 Alt goblet cossack squat

2) 40 sec alt single leg V-ups

3) 30 sec side plank E/S

B) Every 2 mins x 6 - 3 front squat @20x1

‍

‍

Conditioning:

30-20-10

Assault Bike

Rest 2 minutes after each set

‍

‍

Wednesday:

‍

Strength:

Deadlift Every 2:00 x 5 - 2 reps

‍

‍

Conditioning:

AMRAP 22

In a team of 4

2000m C2 Bike

40 Power cleans (70/45)

40 TTB

‍

‍

Thursday:

‍

Strength:

A) Every 90 sec x 8 - 10 DB box step up

B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges

C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows

‍

‍

Conditioning:

500/450 ski

5 burpee pull-ups

400/350 ski

5 burpee pull-ups

300/250 ski

5 burpee pull-ups

200/150 ski

5 burpee pull-ups

100/50 ski

‍

‍

Friday:

‍

Strength:

A) Every 75 sec x 8 1 push press (1 sec pause in dip)

‍

‍

Conditioning:

0-16 mins

2500m/2000m row

Every 2 mins - 6 box jump overs

16-26 mins

1500m/1200m row

Every 2 mins - 6 Dual KB Front squat

26-32 mins

1000m/800m row

Every 2 mins - 6 Dual KB STOH

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

‍

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

‍

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: 05:29 am

Location: Common Grounds

Monday

Session: No in-person session

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals in the park. 100m on/100m recovery.

‍

Friday

Time: 5:59am & 5:59pm

Location: Common Grounds

Session: The Coffee Run + LRC Training Camp

This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery

The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.

‍

Saturday

Time: 5:29am

Session: LRC Training Camp

We have an action packed day on the LRC Training Camp, all details will be shared in WA.

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run + LRC Training Camp

Today we will host a community long run from Common Grounds for those who are still in Dubai.

Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:

‍

Strength:

A) 1 min max set strict pull-ups

B) EMOM x 8 Pull ups @ 30% of max set

‍

‍

Conditioning:

Every 5 mins x 6

2 rounds

6 Alt Single Arm Manmaker

300/250m row

‍

‍

Tuesday:

‍

Strength:

A) Every 75 sec x 9

1) 16 Alt goblet cossack squat

2) 40 sec alt single leg V-ups

3) 30 sec side plank E/S

B) Every 2 mins x 6 - 3 front squat @20x1

‍

‍

Conditioning:

30-20-10

Assault Bike

Rest 2 minutes after each set

‍

‍

Wednesday:

‍

Strength:

Deadlift Every 2:00 x 5 - 2 reps

‍

‍

Conditioning:

AMRAP 22

In a team of 4

2000m C2 Bike

40 Power cleans (70/45)

40 TTB

‍

‍

Thursday:

‍

Strength:

A) Every 90 sec x 8 - 10 DB box step up

B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges

C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows

‍

‍

Conditioning:

500/450 ski

5 burpee pull-ups

400/350 ski

5 burpee pull-ups

300/250 ski

5 burpee pull-ups

200/150 ski

5 burpee pull-ups

100/50 ski

‍

‍

Friday:

‍

Strength:

A) Every 75 sec x 8 1 push press (1 sec pause in dip)

‍

‍

Conditioning:

0-16 mins

2500m/2000m row

Every 2 mins - 6 box jump overs

16-26 mins

1500m/1200m row

Every 2 mins - 6 Dual KB Front squat

26-32 mins

1000m/800m row

Every 2 mins - 6 Dual KB STOH

GYMNASTICS

This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.

Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!

‍

HYBRID FITNESS

This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.

‍

MOBILITY

Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.

‍

WEIGHTLIFTING

Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.

Monday

Session: No in-person session

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running intervals in the park. 100m on/100m recovery.

‍

Friday

Time: 5:59am & 5:59pm

Location: Common Grounds

Session: The Coffee Run + LRC Training Camp

This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery

The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.

‍

Saturday

Time: 5:29am

Session: LRC Training Camp

We have an action packed day on the LRC Training Camp, all details will be shared in WA.

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run + LRC Training Camp

Today we will host a community long run from Common Grounds for those who are still in Dubai.

Those on the training camp in KhorFakkan we will hike at 5:29am.