Ladies Run Club 25-37

GYMNASTICS

This Tuesday, we’re working on L-sit and V-sit holds, which will prepare us for ring dip work! These movements will give you the ultimate gymnastics strength “bang for buck,” with body awareness, control, stability, core and hip flexor strength all wrapped into one. We’ll move to the rings for dip progressions for the grand finale.

‍

HYBRID FITNESS

This week's hybrid session will focus on establishing baseline numbers in preparation for the hybrid 365 event. Think 3 minutes of hard effort across multiple modalities.

‍

MOBILITY

Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.

Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.

‍

WEIGHTLIFTING

This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Starting with clean drills, then some heavy thrusters. Finally building to a 1 rep front squat.

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: Innerfight

Session: LRC Fartlek Session

We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.

‍

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 over some 200m efforts.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.

‍

Friday

Time: 6:59am

Location: Kite Beach

Session: The Coffee Run

This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.

Strength | Power | Fitness

We’re kicking off the next 6-week training block, and this one is all about building strength, power, and fitness you can feel. There is plenty to look forward to!

Monday:

‍

Strength:

Every 75 x 8 5 push-ups @Tempo 30x1

‍

‍

Conditioning:

5min AMRAP

15 Wall Balls

3 Wall Walks

10 Box Jump

Rest 2 mins

5min Window

20 Box Jump

Pool Run

AMRAP in remaining time Alt DB Hang Clean and Jerks (50/35)

Rest 2 mins

x2

‍

‍

Tuesday:

‍

Strength:

A) Every 2 mins x 6 - 5 Low Box Back Squat

B) Every 90 sec x 8 alternate between:

1) 16/16/12/12 Alt DB Reverse Lunge

2) 8-10 inverted rows

‍

‍

Conditioning:

For Time:

2000m Ski

‍

‍

Wednesday:

‍

Strength:

EMOMx12

Min 1 - 20 sec Chin Over Bar Hold

Min 2 - 10/20 Sec Paralette L-Sit Hold

Min 3 - 3 Snatch Grip Behind the Neck Push Press

‍

‍

Conditioning:

3 Rounds:

In a 9-minute window

Park Run

21 Toes To Bar

1 lap Car Park Farmers Carry

In the Remaining Time:

50 DU

10 Burpee

Rest 3-mins

‍

‍

Thursday:

‍

Strength:

A) Every 90 sec x 5 - 8 BB Good Morning

B) Every 90 sec x 5 - 8 DB Strict Press E/A

C) EMOMx 9

1) 30 sec Barbell Curl

2) 30 sec Banded Tricep Extension

3) 30 sec DB Lateral Raise

‍

‍

Conditioning:

30 sec on 60 sec off for cals/reps total

30 sec Row For Cals

rest 1 min

30 sec AMRAP Deadlifts

rest 1 min

x3

‍

‍

Friday:

‍

Strength:

A) EMOM x 6 1/3 chin-ups

‍

‍

Conditioning:

In Pairs in a 26-minute window

8-6-4-2 Rope climbs

24 18 12 6 Dual KB squat clean + Front squat

Max distance on the Assault Bike in the remaining time

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: Innerfight

Session: LRC Fartlek Session

We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.

‍

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 over some 200m efforts.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.

‍

Friday

Time: 6:59am

Location: Kite Beach

Session: The Coffee Run

This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.

Strength | Power | Fitness

We’re kicking off the next 6-week training block, and this one is all about building strength, power, and fitness you can feel. There is plenty to look forward to!

Monday:

‍

Strength:

Every 75 x 8 5 push-ups @Tempo 30x1

‍

‍

Conditioning:

5min AMRAP

15 Wall Balls

3 Wall Walks

10 Box Jump

Rest 2 mins

5min Window

20 Box Jump

Pool Run

AMRAP in remaining time Alt DB Hang Clean and Jerks (50/35)

Rest 2 mins

x2

‍

‍

Tuesday:

‍

Strength:

A) Every 2 mins x 6 - 5 Low Box Back Squat

B) Every 90 sec x 8 alternate between:

1) 16/16/12/12 Alt DB Reverse Lunge

2) 8-10 inverted rows

‍

‍

Conditioning:

For Time:

2000m Ski

‍

‍

Wednesday:

‍

Strength:

EMOMx12

Min 1 - 20 sec Chin Over Bar Hold

Min 2 - 10/20 Sec Paralette L-Sit Hold

Min 3 - 3 Snatch Grip Behind the Neck Push Press

‍

‍

Conditioning:

3 Rounds:

In a 9-minute window

Park Run

21 Toes To Bar

1 lap Car Park Farmers Carry

In the Remaining Time:

50 DU

10 Burpee

Rest 3-mins

‍

‍

Thursday:

‍

Strength:

A) Every 90 sec x 5 - 8 BB Good Morning

B) Every 90 sec x 5 - 8 DB Strict Press E/A

C) EMOMx 9

1) 30 sec Barbell Curl

2) 30 sec Banded Tricep Extension

3) 30 sec DB Lateral Raise

‍

‍

Conditioning:

30 sec on 60 sec off for cals/reps total

30 sec Row For Cals

rest 1 min

30 sec AMRAP Deadlifts

rest 1 min

x3

‍

‍

Friday:

‍

Strength:

A) EMOM x 6 1/3 chin-ups

‍

‍

Conditioning:

In Pairs in a 26-minute window

8-6-4-2 Rope climbs

24 18 12 6 Dual KB squat clean + Front squat

Max distance on the Assault Bike in the remaining time

GYMNASTICS

This Tuesday, we’re working on L-sit and V-sit holds, which will prepare us for ring dip work! These movements will give you the ultimate gymnastics strength “bang for buck,” with body awareness, control, stability, core and hip flexor strength all wrapped into one. We’ll move to the rings for dip progressions for the grand finale.

‍

HYBRID FITNESS

This week's hybrid session will focus on establishing baseline numbers in preparation for the hybrid 365 event. Think 3 minutes of hard effort across multiple modalities.

‍

MOBILITY

Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.

Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.

‍

WEIGHTLIFTING

This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Starting with clean drills, then some heavy thrusters. Finally building to a 1 rep front squat.

Monday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Fartlek Session

We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.

‍

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 over some 200m efforts.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.

‍

Friday

Time: 6:59am

Location: Kite Beach

Session: The Coffee Run

This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.