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Ladies Run Club 25-30
Monday:
Strength:
A)Every 2 mins x 5 - 5 back squat @ 21x1
Conditioning:
Every 4 mins x 8 alt between
A) Pool Run
10 Box Jump Over
2 Rope climbs
B) 2 Rope Climb
10 Box Jump Over
800/600m C2 Bike
Tuesday:
Strength:
A)EMOM x 10
Min 1: 10 sec of banded dips/bodyweight dips
Min 2: 10-15 ring rows
Every 75 sec x 12
A: 8 Dual DB strict press @21x1
B: 16 Alt piked leg raise over Dumbbell
C: 10-12 DB Deadbug Straight arm pullover
Conditioning:
12min AMRAP
200m Row
8 burpees over rower
Wednesday:
Strength:
Every 20 sec x 30 rounds - 1 Power clean 75% of Max
Conditioning:
6min AMRAP x 3
9 Deadlift (60/40)
6 Power clean
3 Front squat
300/240m Ski
Rest 3 mins
Thursday:
Strength:
A) Every 2 mins x 4 - 12/12/9/9 Pendlay rows
B) Every 2 mins x 6 - 8 Barbell Push Press
C) EMOM x 9
Min 1 - 10-12 DB incline curls
Min 2 - 10-12 DB side raises
Min 3 - 10-12 DB Front rasies
Conditioning:
1,2,3,4....10 Reps
Pull Ups
Russian KB Swing
Friday:
Strength:
Every 90 sec x 12
A: 8/8 front foot elevated dumbbell split squat
B: 10 DB Bench press @30x1
Conditioning:
25 min window in Pairs:
50/40/30/20/10
50 Cal bike
50 wall balls
50 cal bike
50 toes to bar
40/30/20/10
Cal bike in the remaining time
GYMNASTICS
Tuesday, we’re doubling up again for anyone who missed last week! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid session will focus on intervals, with an emphasis on pacing and negative splits. The runs will be short and fast, completed under fatigue following other movements in Hybrid racing.
MOBILITY
This week will be looking to improve spinal alignment and postural awareness:
-Strengthen underused muscles that stabilise the pelvis and lumbar spine
-Increase mobility through functional range-of-motion work
-Move with more confidence, control, and resilience
Whether you’re recovering from back issues or aiming to prevent them, this class will equip you with practical tools to support your body both on and off the mat.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the snatch, a technique-based session. We will work on getting used to squatting with the barbell overhead and finish with some heavy 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
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
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 over some 400 and 200 repeats, which build in pace each rep.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
4X
4mins @ 6/10
3mins @ 7/10
2mins @ 8/10
5mins easy/recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A)Every 2 mins x 5 - 5 back squat @ 21x1
Conditioning:
Every 4 mins x 8 alt between
A) Pool Run
10 Box Jump Over
2 Rope climbs
B) 2 Rope Climb
10 Box Jump Over
800/600m C2 Bike
Tuesday:
Strength:
A)EMOM x 10
Min 1: 10 sec of banded dips/bodyweight dips
Min 2: 10-15 ring rows
Every 75 sec x 12
A: 8 Dual DB strict press @21x1
B: 16 Alt piked leg raise over Dumbbell
C: 10-12 DB Deadbug Straight arm pullover
Conditioning:
12min AMRAP
200m Row
8 burpees over rower
Wednesday:
Strength:
Every 20 sec x 30 rounds - 1 Power clean 75% of Max
Conditioning:
6min AMRAP x 3
9 Deadlift (60/40)
6 Power clean
3 Front squat
300/240m Ski
Rest 3 mins
Thursday:
Strength:
A) Every 2 mins x 4 - 12/12/9/9 Pendlay rows
B) Every 2 mins x 6 - 8 Barbell Push Press
C) EMOM x 9
Min 1 - 10-12 DB incline curls
Min 2 - 10-12 DB side raises
Min 3 - 10-12 DB Front rasies
Conditioning:
1,2,3,4....10 Reps
Pull Ups
Russian KB Swing
Friday:
Strength:
Every 90 sec x 12
A: 8/8 front foot elevated dumbbell split squat
B: 10 DB Bench press @30x1
Conditioning:
25 min window in Pairs:
50/40/30/20/10
50 Cal bike
50 wall balls
50 cal bike
50 toes to bar
40/30/20/10
Cal bike in the remaining time
GYMNASTICS
Tuesday, we’re doubling up again for anyone who missed last week! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid session will focus on intervals, with an emphasis on pacing and negative splits. The runs will be short and fast, completed under fatigue following other movements in Hybrid racing.
MOBILITY
This week will be looking to improve spinal alignment and postural awareness:
-Strengthen underused muscles that stabilise the pelvis and lumbar spine
-Increase mobility through functional range-of-motion work
-Move with more confidence, control, and resilience
Whether you’re recovering from back issues or aiming to prevent them, this class will equip you with practical tools to support your body both on and off the mat.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the snatch, a technique-based session. We will work on getting used to squatting with the barbell overhead and finish with some heavy 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
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
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 over some 400 and 200 repeats, which build in pace each rep.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
4X
4mins @ 6/10
3mins @ 7/10
2mins @ 8/10
5mins easy/recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A)Every 2 mins x 5 - 5 back squat @ 21x1
Conditioning:
Every 4 mins x 8 alt between
A) Pool Run
10 Box Jump Over
2 Rope climbs
B) 2 Rope Climb
10 Box Jump Over
800/600m C2 Bike
Tuesday:
Strength:
A)EMOM x 10
Min 1: 10 sec of banded dips/bodyweight dips
Min 2: 10-15 ring rows
Every 75 sec x 12
A: 8 Dual DB strict press @21x1
B: 16 Alt piked leg raise over Dumbbell
C: 10-12 DB Deadbug Straight arm pullover
Conditioning:
12min AMRAP
200m Row
8 burpees over rower
Wednesday:
Strength:
Every 20 sec x 30 rounds - 1 Power clean 75% of Max
Conditioning:
6min AMRAP x 3
9 Deadlift (60/40)
6 Power clean
3 Front squat
300/240m Ski
Rest 3 mins
Thursday:
Strength:
A) Every 2 mins x 4 - 12/12/9/9 Pendlay rows
B) Every 2 mins x 6 - 8 Barbell Push Press
C) EMOM x 9
Min 1 - 10-12 DB incline curls
Min 2 - 10-12 DB side raises
Min 3 - 10-12 DB Front rasies
Conditioning:
1,2,3,4....10 Reps
Pull Ups
Russian KB Swing
Friday:
Strength:
Every 90 sec x 12
A: 8/8 front foot elevated dumbbell split squat
B: 10 DB Bench press @30x1
Conditioning:
25 min window in Pairs:
50/40/30/20/10
50 Cal bike
50 wall balls
50 cal bike
50 toes to bar
40/30/20/10
Cal bike in the remaining time
GYMNASTICS
Tuesday, we’re doubling up again for anyone who missed last week! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid session will focus on intervals, with an emphasis on pacing and negative splits. The runs will be short and fast, completed under fatigue following other movements in Hybrid racing.
MOBILITY
This week will be looking to improve spinal alignment and postural awareness:
-Strengthen underused muscles that stabilise the pelvis and lumbar spine
-Increase mobility through functional range-of-motion work
-Move with more confidence, control, and resilience
Whether you’re recovering from back issues or aiming to prevent them, this class will equip you with practical tools to support your body both on and off the mat.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the snatch, a technique-based session. We will work on getting used to squatting with the barbell overhead and finish with some heavy 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
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
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 over some 400 and 200 repeats, which build in pace each rep.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
4X
4mins @ 6/10
3mins @ 7/10
2mins @ 8/10
5mins easy/recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday:
Strength:
A)Every 2 mins x 5 - 5 back squat @ 21x1
Conditioning:
Every 4 mins x 8 alt between
A) Pool Run
10 Box Jump Over
2 Rope climbs
B) 2 Rope Climb
10 Box Jump Over
800/600m C2 Bike
Tuesday:
Strength:
A)EMOM x 10
Min 1: 10 sec of banded dips/bodyweight dips
Min 2: 10-15 ring rows
Every 75 sec x 12
A: 8 Dual DB strict press @21x1
B: 16 Alt piked leg raise over Dumbbell
C: 10-12 DB Deadbug Straight arm pullover
Conditioning:
12min AMRAP
200m Row
8 burpees over rower
Wednesday:
Strength:
Every 20 sec x 30 rounds - 1 Power clean 75% of Max
Conditioning:
6min AMRAP x 3
9 Deadlift (60/40)
6 Power clean
3 Front squat
300/240m Ski
Rest 3 mins
Thursday:
Strength:
A) Every 2 mins x 4 - 12/12/9/9 Pendlay rows
B) Every 2 mins x 6 - 8 Barbell Push Press
C) EMOM x 9
Min 1 - 10-12 DB incline curls
Min 2 - 10-12 DB side raises
Min 3 - 10-12 DB Front rasies
Conditioning:
1,2,3,4....10 Reps
Pull Ups
Russian KB Swing
Friday:
Strength:
Every 90 sec x 12
A: 8/8 front foot elevated dumbbell split squat
B: 10 DB Bench press @30x1
Conditioning:
25 min window in Pairs:
50/40/30/20/10
50 Cal bike
50 wall balls
50 cal bike
50 toes to bar
40/30/20/10
Cal bike in the remaining time
GYMNASTICS
Tuesday, we’re doubling up again for anyone who missed last week! Double-under drills will appear before we head to the rig for toes-to-bar. Get ready for low and high bar progressions as we strengthen your lats, core, and hip flexors.
HYBRID TRAINING
This week's hybrid session will focus on intervals, with an emphasis on pacing and negative splits. The runs will be short and fast, completed under fatigue following other movements in Hybrid racing.
MOBILITY
This week will be looking to improve spinal alignment and postural awareness:
-Strengthen underused muscles that stabilise the pelvis and lumbar spine
-Increase mobility through functional range-of-motion work
-Move with more confidence, control, and resilience
Whether you’re recovering from back issues or aiming to prevent them, this class will equip you with practical tools to support your body both on and off the mat.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the snatch, a technique-based session. We will work on getting used to squatting with the barbell overhead and finish with some heavy 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
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
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 over some 400 and 200 repeats, which build in pace each rep.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
4X
4mins @ 6/10
3mins @ 7/10
2mins @ 8/10
5mins easy/recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
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 over some 400 and 200 repeats, which build in pace each rep.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
4X
4mins @ 6/10
3mins @ 7/10
2mins @ 8/10
5mins easy/recovery
Sunday
Session: Long Run
There is no group long run this week. TrainingPeaks have been updated with suggestions for those running 3 Countries Marathon or Half in October.
