Ladies Run Club 25-44

GYMNASTICS

We’re continuing to build on our toes-to-bar progress this week! Since our new Mainline training block includes plenty of push and pull work, we’ll use this week's gymnastics session to complement it with:

-Mobility, activation and strength for the hamstrings and hip flexors

-Core compression drills to strengthen your midline and prepare it for dynamic movements

-High bar practice, combining strict and kipping partner work

We’ll finish with targeted strength work designed to take your toes-to-bar to the next level.

‍

HYBRID FITNESS

This week we are building some pace with some shorter running intervals, followed by a full body EMOM using ergs and bodyweight movements

‍

MOBILITY

We continue to build on your foundation, by exploring greater depth, control, and fluidity within your movement. The emphasis remains on unlocking joint range and enhancing body awareness — this time through more refined mobility sequences, prolonged stretches, and dynamic flow-based drills that connect the hips, ankles, and thoracic spine.

We’ll focus on improving how your body moves through transitions, helping you access deeper squat positions and more efficient joint mechanics without forcing range. Expect guided breathwork, controlled mobility circuits, and active recovery techniques designed to restore balance and improve overall movement quality.

‍

WEIGHTLIFTING

This is week in Weightlifting we are spending time working on Split Jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the back 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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running some 400s and 800s to your RPE from InnerFight.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE

‍

Saturday

Time: All day

Location: The Oceanic Hotel

Session: Training Camp

This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.

‍

Saturday

Time: All morning

Location: The Oceanic Hotel

Session: Training Camp

This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.

Monday:

‍

Strength:

Every 90 Seconds x 8 - 1 Hang Squat Clean, 1 Squat Clean, 1 Front Squat (@ 70%)

‍

‍

Conditioning:

In a 1 minute window:

30 Double Unders

20 Russian Kettlebell Swings

rest 1 minute

1 minute Calories Assault Bike (+5 RPM)

rest 1 minute x 6

‍

‍

Tuesday:

‍

Strength:  4 minute Density set of 2 strict Pull Ups

EMOM 8

Min 1 - 20 sec Ring Row isometric hold

Min 2 - 15 sec/side single arm Front Leaning Rest

Every 2 mins x 5 - 12 alternating Seesaw Rows + 5 Blackburns

‍

‍

Conditioning:

FOR TIME

6 rounds

10 Alternating KB Push Press

6 Burpee to Target

‍

‍

Wednesday:

‍

Strength: Every 2 minutes x 5 3 Clean Pull + 3 Depth Drop Box Jump

‍

‍

Conditioning:

3 minute AMRAP:

2 Laps Car Park Run

12 Dumbbell Box step overs

AMRAP

Wallballs

rest 2 mins

20 Wall Balls

2 Laps Car Park Run

AMRAP

Box step over

rest 2 mins x3

‍

‍

Thursday:

‍

Strength: Every 3 minutes x 4 - 15 Dumbbell Bench Press, rest 30 seconds

12 Dumbbell Reverse Fly

Every 75 seconds x 12

1 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Left)

2 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Right)

3 - 20 sec Tuck Hang

‍

‍

Conditioning:

12 minute AMRAP

15/12 Cal Row

ascending reps of

3-6-9 etc

Pull ups

Dumbbell Hang Clean

‍

‍

Friday:

‍

Strength: Every 2 min x 6 - 1 Push Press, 3 Push Jerk

Every 90 seconds x 5

20 Seconds HandStand Hold , rest 10 sec, 20 Seconds Max Push Ups

‍

‍

Conditioning:

AMRAP 20 in Pairs

500m Ski

20 Barbell Thrusters

6 Shuttle runs

‍

‍

Saturday Sessions with Coach Eduan

Sunday Engine:

In a 6 minute window

2km/1.6km Assault Bike

AMRAP

10 Kettlebell Swings

10 Kettlebell  Goblet Squat

rest 2 mins

1km/800m Row

AMRAP

10 alt V-Ups

10 Sandbag to Shoulder

rest 2 mins x3

‍

‍

Sunday Strength+:

Every 2 mins x 6 - 12 10 8 6 4 2 reps  Front Squat

4 sets -

8 Seated Dumbbell Press rest 30 sec

8 Supinated Barbell Rows rest 30 sec

15 Hammer Curls rest 2 mins

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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running some 400s and 800s to your RPE from InnerFight.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE

‍

Saturday

Time: All day

Location: The Oceanic Hotel

Session: Training Camp

This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.

‍

Saturday

Time: All morning

Location: The Oceanic Hotel

Session: Training Camp

This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.

Monday:

‍

Strength:

Every 90 Seconds x 8 - 1 Hang Squat Clean, 1 Squat Clean, 1 Front Squat (@ 70%)

‍

‍

Conditioning:

In a 1 minute window:

30 Double Unders

20 Russian Kettlebell Swings

rest 1 minute

1 minute Calories Assault Bike (+5 RPM)

rest 1 minute x 6

‍

‍

Tuesday:

‍

Strength:  4 minute Density set of 2 strict Pull Ups

EMOM 8

Min 1 - 20 sec Ring Row isometric hold

Min 2 - 15 sec/side single arm Front Leaning Rest

Every 2 mins x 5 - 12 alternating Seesaw Rows + 5 Blackburns

‍

‍

Conditioning:

FOR TIME

6 rounds

10 Alternating KB Push Press

6 Burpee to Target

‍

‍

Wednesday:

‍

Strength: Every 2 minutes x 5 3 Clean Pull + 3 Depth Drop Box Jump

‍

‍

Conditioning:

3 minute AMRAP:

2 Laps Car Park Run

12 Dumbbell Box step overs

AMRAP

Wallballs

rest 2 mins

20 Wall Balls

2 Laps Car Park Run

AMRAP

Box step over

rest 2 mins x3

‍

‍

Thursday:

‍

Strength: Every 3 minutes x 4 - 15 Dumbbell Bench Press, rest 30 seconds

12 Dumbbell Reverse Fly

Every 75 seconds x 12

1 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Left)

2 - 8 Rear Foot Elevated Kettlebell Romanian Deadlift (Right)

3 - 20 sec Tuck Hang

‍

‍

Conditioning:

12 minute AMRAP

15/12 Cal Row

ascending reps of

3-6-9 etc

Pull ups

Dumbbell Hang Clean

‍

‍

Friday:

‍

Strength: Every 2 min x 6 - 1 Push Press, 3 Push Jerk

Every 90 seconds x 5

20 Seconds HandStand Hold , rest 10 sec, 20 Seconds Max Push Ups

‍

‍

Conditioning:

AMRAP 20 in Pairs

500m Ski

20 Barbell Thrusters

6 Shuttle runs

‍

‍

Saturday Sessions with Coach Eduan

Sunday Engine:

In a 6 minute window

2km/1.6km Assault Bike

AMRAP

10 Kettlebell Swings

10 Kettlebell  Goblet Squat

rest 2 mins

1km/800m Row

AMRAP

10 alt V-Ups

10 Sandbag to Shoulder

rest 2 mins x3

‍

‍

Sunday Strength+:

Every 2 mins x 6 - 12 10 8 6 4 2 reps  Front Squat

4 sets -

8 Seated Dumbbell Press rest 30 sec

8 Supinated Barbell Rows rest 30 sec

15 Hammer Curls rest 2 mins

GYMNASTICS

We’re continuing to build on our toes-to-bar progress this week! Since our new Mainline training block includes plenty of push and pull work, we’ll use this week's gymnastics session to complement it with:

-Mobility, activation and strength for the hamstrings and hip flexors

-Core compression drills to strengthen your midline and prepare it for dynamic movements

-High bar practice, combining strict and kipping partner work

We’ll finish with targeted strength work designed to take your toes-to-bar to the next level.

‍

HYBRID FITNESS

This week we are building some pace with some shorter running intervals, followed by a full body EMOM using ergs and bodyweight movements

‍

MOBILITY

We continue to build on your foundation, by exploring greater depth, control, and fluidity within your movement. The emphasis remains on unlocking joint range and enhancing body awareness — this time through more refined mobility sequences, prolonged stretches, and dynamic flow-based drills that connect the hips, ankles, and thoracic spine.

We’ll focus on improving how your body moves through transitions, helping you access deeper squat positions and more efficient joint mechanics without forcing range. Expect guided breathwork, controlled mobility circuits, and active recovery techniques designed to restore balance and improve overall movement quality.

‍

WEIGHTLIFTING

This is week in Weightlifting we are spending time working on Split Jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the back squat.

Monday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Fartlek Session

We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 2km followed by 400m repeats.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running some 400s and 800s to your RPE from InnerFight.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main Set:
Main set:
2X
10min @ 5RPE,
8mins @ 7RPE
4min @ 8RPE,
2mins @ 9RPE

‍

Saturday

Time: All day

Location: The Oceanic Hotel

Session: Training Camp

This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.

‍

Saturday

Time: All morning

Location: The Oceanic Hotel

Session: Training Camp

This weekend we will be KhorFakkan for our first training camp of the season. Details re sessions etc are in WhatsApp and TrainingPeaks.