Ladies Run Club 25-40

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, and more. Come get in on the fun.

‍

HYBRID FITNESS

This week's hybrid class will include some additional preparation for the HYBRID 365 event later this month. We will be working hard in intervals across all the elements that will be in the race.

‍

MOBILITY

This weekend's session bridges mobility, strength, and motor control to help you reclaim range, reinforce it with stability, and translate it into powerful, pain-free movement.

Ideal for those addressing limitations, recovering from dysfunction, or simply wanting to bulletproof their overhead capacity.

‍

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk

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. This week we have 400s, 300s, and 200s on the menu.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 1km into 400m repeats, back into 1km effort. We are looking for durability and quality in that last 1km.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running the below.

Main set:
6mins hard effort
30mins aerobic
6mins hard effort

Followed by coffees at Common Grounds from 7am.

‍

Saturday

Time: 9:59am

Location: BAHI café & space

Session: Shake out Run

A very easy effort run ahead of tomorrows race.

3km Route

5km Route

‍

Sunday

Time: 5:44am

Location: Nad Al Sheba 1

Session: Group Long Run + 3 Countries Marathon

The IFE Long Run will be at SuperSports Race Series in Meydan this week!
The races start between 6:15am - 6:27am.

The group warm up will start at 5:44am, please aim to collect your bib before this.

‍

For those in Austria for 3 Countries Marathon, details re start times/locations re in TrainingPeaks and WhatsApp.

Monday:

‍

Strength:

Every 3 mins x 4 - 8/8 Barbell reverse lunge (rest 30 sec between legs)

‍

‍

Conditioning:

6 min AMRAP

20/16 Cal Row

10 TTB

3 wall walks

Rest 2 mins

6 min AMRAP

10 Lengths Shuttle Run

10 Alt KB Snatch

10 Goblet Squat

Rest 2 mins x 2

‍

‍

Tuesday:

‍

Strength:

A) Every 2 min x 5 - 6 Snatch Grip Romanian Deadlift @30x1

B) EMOM 20

1 - 8 GHD Sit Ups

M2 - 20 sec L Sit Hang

M3 - 20-30 sec Weighted Arch Hold

M4 - 20 Russian Twists

‍

‍

Conditioning:

For Total Cals/Reps

30 sec On - 60 sec Off

30 sec AMRAP Deadlifts (@ 60%of 1RM)

Rest 1 min

30 sec Cals Assault Bike

Rest 1 min x3

‍

‍

Wednesday:

‍

Strength:

Every 90 sec x 5 - 3/3/2/2/1 TnG Push Press

‍

‍

Conditioning:

2:30 min Window:

75 sec ski (-5 sec /500m 2k pace)

AMRAP

8 DB Hang Clean

8 DB STOH

Rest 2:30 mins x6

‍

‍

Thursday:

‍

Strength:

A) 7 mins to work to max low seated box jump

B)  Every 2:30 mins x 5 - 3.3 Low Box Back Squat

C) Every 90 sec x 3 - 10/10 Single Leg Weighted Calf Raises

‍

‍

Conditioning:

For Time:

40-30-20 Wall Balls

20-15-10 Alt Single DB Box Step Ups

‍

‍

Friday:

‍

Strength:

EMOM x 12

Min 1 - 1-5 Strict Dips

Min 2 - 1-5 Strict Pull-Ups

Min 3 - 5-10 Tempo Push Ups @30x1

‍

‍

Conditioning:

25min AMRAP

5 Pull-ups

5 Burpees Over Bar

5 Hang Squat Cleans

*Every 5 mins starting at 0, Pool Run

*Every round, add 1 rep on Hang Squat Clean

‍

‍

Saturday:

Saturday Sessions with Jerome!

‍

‍

Sunday Engine:

45 Min Window in pairs

60- 50-40-30-20-10

Cal Row

DB Snatch

Burpee Box Jump Over

AMRAP in the remaining time: Sandbag Over The Shoulder

‍

‍

Sunday Strength+:

A) Every 2 mins x 6 - 5/5/3/3/1/1 - Strict Press Buidling

B) Every 2 mins x 6 - 5 Narrow Stance RDL @20x1

C) 4 sets of the Following

1 - 8 Heel Elevated Goblet Squat @30X1

2 - 8 Supinated Barbell Bent Over Row @3030

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. This week we have 400s, 300s, and 200s on the menu.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 1km into 400m repeats, back into 1km effort. We are looking for durability and quality in that last 1km.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running the below.

Main set:
6mins hard effort
30mins aerobic
6mins hard effort

Followed by coffees at Common Grounds from 7am.

‍

Saturday

Time: 9:59am

Location: BAHI café & space

Session: Shake out Run

A very easy effort run ahead of tomorrows race.

3km Route

5km Route

‍

Sunday

Time: 5:44am

Location: Nad Al Sheba 1

Session: Group Long Run + 3 Countries Marathon

The IFE Long Run will be at SuperSports Race Series in Meydan this week!
The races start between 6:15am - 6:27am.

The group warm up will start at 5:44am, please aim to collect your bib before this.

‍

For those in Austria for 3 Countries Marathon, details re start times/locations re in TrainingPeaks and WhatsApp.

Monday:

‍

Strength:

Every 3 mins x 4 - 8/8 Barbell reverse lunge (rest 30 sec between legs)

‍

‍

Conditioning:

6 min AMRAP

20/16 Cal Row

10 TTB

3 wall walks

Rest 2 mins

6 min AMRAP

10 Lengths Shuttle Run

10 Alt KB Snatch

10 Goblet Squat

Rest 2 mins x 2

‍

‍

Tuesday:

‍

Strength:

A) Every 2 min x 5 - 6 Snatch Grip Romanian Deadlift @30x1

B) EMOM 20

1 - 8 GHD Sit Ups

M2 - 20 sec L Sit Hang

M3 - 20-30 sec Weighted Arch Hold

M4 - 20 Russian Twists

‍

‍

Conditioning:

For Total Cals/Reps

30 sec On - 60 sec Off

30 sec AMRAP Deadlifts (@ 60%of 1RM)

Rest 1 min

30 sec Cals Assault Bike

Rest 1 min x3

‍

‍

Wednesday:

‍

Strength:

Every 90 sec x 5 - 3/3/2/2/1 TnG Push Press

‍

‍

Conditioning:

2:30 min Window:

75 sec ski (-5 sec /500m 2k pace)

AMRAP

8 DB Hang Clean

8 DB STOH

Rest 2:30 mins x6

‍

‍

Thursday:

‍

Strength:

A) 7 mins to work to max low seated box jump

B)  Every 2:30 mins x 5 - 3.3 Low Box Back Squat

C) Every 90 sec x 3 - 10/10 Single Leg Weighted Calf Raises

‍

‍

Conditioning:

For Time:

40-30-20 Wall Balls

20-15-10 Alt Single DB Box Step Ups

‍

‍

Friday:

‍

Strength:

EMOM x 12

Min 1 - 1-5 Strict Dips

Min 2 - 1-5 Strict Pull-Ups

Min 3 - 5-10 Tempo Push Ups @30x1

‍

‍

Conditioning:

25min AMRAP

5 Pull-ups

5 Burpees Over Bar

5 Hang Squat Cleans

*Every 5 mins starting at 0, Pool Run

*Every round, add 1 rep on Hang Squat Clean

‍

‍

Saturday:

Saturday Sessions with Jerome!

‍

‍

Sunday Engine:

45 Min Window in pairs

60- 50-40-30-20-10

Cal Row

DB Snatch

Burpee Box Jump Over

AMRAP in the remaining time: Sandbag Over The Shoulder

‍

‍

Sunday Strength+:

A) Every 2 mins x 6 - 5/5/3/3/1/1 - Strict Press Buidling

B) Every 2 mins x 6 - 5 Narrow Stance RDL @20x1

C) 4 sets of the Following

1 - 8 Heel Elevated Goblet Squat @30X1

2 - 8 Supinated Barbell Bent Over Row @3030

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, and more. Come get in on the fun.

‍

HYBRID FITNESS

This week's hybrid class will include some additional preparation for the HYBRID 365 event later this month. We will be working hard in intervals across all the elements that will be in the race.

‍

MOBILITY

This weekend's session bridges mobility, strength, and motor control to help you reclaim range, reinforce it with stability, and translate it into powerful, pain-free movement.

Ideal for those addressing limitations, recovering from dysfunction, or simply wanting to bulletproof their overhead capacity.

‍

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk

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. This week we have 400s, 300s, and 200s on the menu.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 1km into 400m repeats, back into 1km effort. We are looking for durability and quality in that last 1km.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running the below.

Main set:
6mins hard effort
30mins aerobic
6mins hard effort

Followed by coffees at Common Grounds from 7am.

‍

Saturday

Time: 9:59am

Location: BAHI café & space

Session: Shake out Run

A very easy effort run ahead of tomorrows race.

3km Route

5km Route

‍

Sunday

Time: 5:44am

Location: Nad Al Sheba 1

Session: Group Long Run + 3 Countries Marathon

The IFE Long Run will be at SuperSports Race Series in Meydan this week!
The races start between 6:15am - 6:27am.

The group warm up will start at 5:44am, please aim to collect your bib before this.

‍

For those in Austria for 3 Countries Marathon, details re start times/locations re in TrainingPeaks and WhatsApp.