Ladies Run Club 25-33

GYMNASTICS

This Tuesday, we’re going upside down with handstand development. We’ll start on the floor, working on stacked positions, followed by handstand hold practice with a buddy. 💪🏼

‍

HYBRID CLASSES

This week's hybrid session is focused on some run pacing and erg repeats, and then some capacity work for the legs and the sled pull

‍

MOBILITY

This weekend's session focuses on thoracic spine, shoulder, and hip mobility — key areas for better posture, pain-free movement, and stronger performance. We’ll be progressing exercises introduced in previous weeks, building on your mobility and control — but don’t worry, all new beginners are absolutely welcome.

Expect a mix of controlled mobility work, breath-led movement, and stability drills to improve joint function, especially around the hips, where impingement is common.

Perfect for anyone looking to move better, lift smarter, and feel more open through the upper body and hips.

‍

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

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

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

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 with some 800s at 5km and 3km pace.

‍

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 run bridge repeats on the canal bridge at a 7/10 effort.

‍

Sunday

Time: 5:59am

Location: Innerfight

Session: LRC 5TH BIRTHDAY!

To celebrate we would love you to join us for a 5km Predictor Run!

The rules are simple:
1. There will be a 5km course to run in Studio City.
2. At the beginning of the session you will tell Steph your predicted finish time, in minutes and seconds. (This does not have to be a fast/race 5km. You can of course pick     your easy pace!)
3. Steph will write your name and predicted time down.
4. You will leave your watch with Steph, she will time everyone, and record your actual finish times.
5. The lady who runs the closest time (above or below) to their prediction wins!

This is not about speed, it's about dialing into your running IQ and having some fun.

Please ensure to book on MindBody so that we know how many we are expecting to come.

Post run coffees and celebrations after session at Smith St Cafe.

Monday:

‍

Strength:

Every 20 sec x 30 rounds - 1 Power clean 80% of Max

‍

‍

Conditioning:

2 min windows x 4 Rounds

300m row

AMRAP Dual KB deadlifts

rest 2 mins

250/220m ski

AMRAP Russian KB swings

rest 2 mins

‍

Tuesday:

‍

Strength:

A) Every 75 sec x 10

1 - 3-5 chin-ups

2 - 6 banded pendlay row

B) Every 90 sec x 5 - DB Bench Press 12/8/4/8/12 reps

C) Every 2 mins x 3 - 21's db bicep curl

‍

‍

Conditioning:

5 rounds for time

Car park run

10 Pull-ups

15 wall balls

‍

Wednesday:

‍

Strength:

Every 2 mins x 5 - 4 sets of 3 back squat @ 20x1

+

1 set amrap @ 85% of the top set of 3

‍

‍

Conditioning:

28min AMRAP In Teams of 3

3000m C2 bike

12 Rope climbs

30 SandBag Bear Hug Squats

‍

Thursday:

‍

Strength:

EMOM 25

M1 - AMRAP set of Dips

M2 - 3-5 Strict TTB

M3 - 10/10/8/8/6 Dual DB strict press

M4 - 20-30 sec Sorenson Hold

M5 - Rest

‍

‍

Conditioning:

5 min AMRAP

15/12/9 cal Ass Bike

10 HR push-ups

rest 2 mins

5 Min AMRAP

30 Double Unders

6 Toes To Bar

‍

Friday:

‍

Strength:

Deadlift - Every 2 mins x 6 8/8/5/5/3/3 reps Tempo 31X1

‍

‍

Conditioning:

8 rounds for time

1 Power clean

2 Wall walks

3 MU/BMU

4 Burpee over bar

5 Deadlfit

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

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

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 with some 800s at 5km and 3km pace.

‍

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 run bridge repeats on the canal bridge at a 7/10 effort.

‍

Sunday

Time: 5:59am

Location: Innerfight

Session: LRC 5TH BIRTHDAY!

To celebrate we would love you to join us for a 5km Predictor Run!

The rules are simple:
1. There will be a 5km course to run in Studio City.
2. At the beginning of the session you will tell Steph your predicted finish time, in minutes and seconds. (This does not have to be a fast/race 5km. You can of course pick     your easy pace!)
3. Steph will write your name and predicted time down.
4. You will leave your watch with Steph, she will time everyone, and record your actual finish times.
5. The lady who runs the closest time (above or below) to their prediction wins!

This is not about speed, it's about dialing into your running IQ and having some fun.

Please ensure to book on MindBody so that we know how many we are expecting to come.

Post run coffees and celebrations after session at Smith St Cafe.

Monday:

‍

Strength:

Every 20 sec x 30 rounds - 1 Power clean 80% of Max

‍

‍

Conditioning:

2 min windows x 4 Rounds

300m row

AMRAP Dual KB deadlifts

rest 2 mins

250/220m ski

AMRAP Russian KB swings

rest 2 mins

‍

Tuesday:

‍

Strength:

A) Every 75 sec x 10

1 - 3-5 chin-ups

2 - 6 banded pendlay row

B) Every 90 sec x 5 - DB Bench Press 12/8/4/8/12 reps

C) Every 2 mins x 3 - 21's db bicep curl

‍

‍

Conditioning:

5 rounds for time

Car park run

10 Pull-ups

15 wall balls

‍

Wednesday:

‍

Strength:

Every 2 mins x 5 - 4 sets of 3 back squat @ 20x1

+

1 set amrap @ 85% of the top set of 3

‍

‍

Conditioning:

28min AMRAP In Teams of 3

3000m C2 bike

12 Rope climbs

30 SandBag Bear Hug Squats

‍

Thursday:

‍

Strength:

EMOM 25

M1 - AMRAP set of Dips

M2 - 3-5 Strict TTB

M3 - 10/10/8/8/6 Dual DB strict press

M4 - 20-30 sec Sorenson Hold

M5 - Rest

‍

‍

Conditioning:

5 min AMRAP

15/12/9 cal Ass Bike

10 HR push-ups

rest 2 mins

5 Min AMRAP

30 Double Unders

6 Toes To Bar

‍

Friday:

‍

Strength:

Deadlift - Every 2 mins x 6 8/8/5/5/3/3 reps Tempo 31X1

‍

‍

Conditioning:

8 rounds for time

1 Power clean

2 Wall walks

3 MU/BMU

4 Burpee over bar

5 Deadlfit

GYMNASTICS

This Tuesday, we’re going upside down with handstand development. We’ll start on the floor, working on stacked positions, followed by handstand hold practice with a buddy. 💪🏼

‍

HYBRID CLASSES

This week's hybrid session is focused on some run pacing and erg repeats, and then some capacity work for the legs and the sled pull

‍

MOBILITY

This weekend's session focuses on thoracic spine, shoulder, and hip mobility — key areas for better posture, pain-free movement, and stronger performance. We’ll be progressing exercises introduced in previous weeks, building on your mobility and control — but don’t worry, all new beginners are absolutely welcome.

Expect a mix of controlled mobility work, breath-led movement, and stability drills to improve joint function, especially around the hips, where impingement is common.

Perfect for anyone looking to move better, lift smarter, and feel more open through the upper body and hips.

‍

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

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

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 with some 800s at 5km and 3km pace.

‍

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 run bridge repeats on the canal bridge at a 7/10 effort.

‍

Sunday

Time: 5:59am

Location: Innerfight

Session: LRC 5TH BIRTHDAY!

To celebrate we would love you to join us for a 5km Predictor Run!

The rules are simple:
1. There will be a 5km course to run in Studio City.
2. At the beginning of the session you will tell Steph your predicted finish time, in minutes and seconds. (This does not have to be a fast/race 5km. You can of course pick     your easy pace!)
3. Steph will write your name and predicted time down.
4. You will leave your watch with Steph, she will time everyone, and record your actual finish times.
5. The lady who runs the closest time (above or below) to their prediction wins!

This is not about speed, it's about dialing into your running IQ and having some fun.

Please ensure to book on MindBody so that we know how many we are expecting to come.

Post run coffees and celebrations after session at Smith St Cafe.