Ladies Run Club 25-47

GYMNASTICS

This Tuesday we’re going upside down with Handstand Push Ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!

‍

HYBRID FITNESS

This week we are working through repeats of the middle section of a Hyrox race and then finishing up the session with the final 4 stations in full

‍

MOBILITY

This mobility class is designed to restore, protect, and enhance the two most important hubs of movement in your body: the hips and shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve hip stability, strengthen supporting muscles, and increase range of motion to help you move pain-free and build a stronger, more functional squat.

‍

You’ll work through controlled mobility flows, activation techniques, and corrective patterns that enhance joint integrity, balance, and movement quality. We’ll also focus on shoulder functionality—improving overhead mobility, scapular control, and rotator cuff strength so you can lift, reach, and train with greater confidence.

‍

Whether you’re recovering, preventing future injury, or looking to upgrade your overall mechanics, this class provides the tools to build resilient joints and better movement for every activity.

‍

WEIGHTLIFTING

This week we are working on Snatch. Spending time stabilising overhead. Followed by a Snatch complex. Heavy Snatch singles. Finishing with Snatch Deadlifts and 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 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 some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.

‍

Sunday

Time: 6:14am

Location: Super Sports, Meydan

Session: Long Run/Super Sports Race

Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.

Enter the race here

Warm Up location here

See you there,
No Weakness

Monday:

‍

Strength:

Every 75 seconds x 8 alternate between

A: 10 Dumbbell Walking Lunge

B: 30 second Hollow Hold

12 alternating V-Ups

10 Tuck Crunch

‍

‍

Conditioning:

2.30 minute window:

1 min assault bike

AMRAP

6 TTB

6 Burpees

rest 2.30 x 5

‍

‍

Tuesday:

‍

Strength:

Every 2 min x 6

2 2 2 1 1 1 Push Jerk

Every 90 sec x 6 alternate between

A: 5 Barbell Strict Press

B: 10 Dumbbell RDL @ 30x1

EMOM 5

30 seconds Push Ups

‍

‍

Conditioning:

12 min AMRAP

6 Wall Walks

20 Russian Kettlebell Swing

30/24/18 Cal row

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 8

2 2 2 1 1 1 1 1 Squat Clean

‍

‍

Conditioning:

In a team of 3

3000/2500m ski

60 squat cleans

max distance C2 Bike

‍

‍

Thursday:

‍

Strength:

Every 2 mins x 5

10 10 8 8 8 Bent Over Barbell Row

Every 75 seconds x 12

A: 12-15 Dumbbell Reverse Fly

B: 20 sec Tuck Hang

C: 10 Weighted GHD sit ups

‍

‍

Conditioning:

For time

50 Wall Balls

40 Renegade Rows

30 Push Ups

20 Chest to Bar Pull ups

1 lap Car Park Dual Dumbbell Front Rack Carry

‍

‍

Friday:

‍

Strength:

Every 2.30 min x 5

1 Hang Clean Pull

1 Low Hang Clean Pull

into

3 Depth Drop Broad Jump

Every 90 sec x 4

10 8 6 4 Cyclist Goblet Squat

‍

‍

Conditioning:

AMRAP 22

3 DL

3 Tall Box Jump

2 laps Car Park Run

every round add 1 rep to Deadlift and Box Jump

‍

‍

Saturday Session with Coach Jamie

‍

Sunday Sweat:

EMOM 40

Min 1 - 15/12/9 Cal Ski

Min 2 - 12/9/6 Burpee to Plate

Min 3 - 8 Inverted Rows + 10 air squat

Min 4 - 10 Push Ups  + 10 KettleBell Swing

Min 5 - Rest

‍

‍

Sunday Strength:

Every 2 min x 5

2 2 2 1 1 Back Squat

Every 90 sec x 5

5 reps @ 70% of the Heavy Single Back Squat

Every 75 sec x 8 alternate between

A: 8 Pendlay Row

B: 10-20 sec Chin Over Bar Hold

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 some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.

‍

Sunday

Time: 6:14am

Location: Super Sports, Meydan

Session: Long Run/Super Sports Race

Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.

Enter the race here

Warm Up location here

See you there,
No Weakness

Monday:

‍

Strength:

Every 75 seconds x 8 alternate between

A: 10 Dumbbell Walking Lunge

B: 30 second Hollow Hold

12 alternating V-Ups

10 Tuck Crunch

‍

‍

Conditioning:

2.30 minute window:

1 min assault bike

AMRAP

6 TTB

6 Burpees

rest 2.30 x 5

‍

‍

Tuesday:

‍

Strength:

Every 2 min x 6

2 2 2 1 1 1 Push Jerk

Every 90 sec x 6 alternate between

A: 5 Barbell Strict Press

B: 10 Dumbbell RDL @ 30x1

EMOM 5

30 seconds Push Ups

‍

‍

Conditioning:

12 min AMRAP

6 Wall Walks

20 Russian Kettlebell Swing

30/24/18 Cal row

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 8

2 2 2 1 1 1 1 1 Squat Clean

‍

‍

Conditioning:

In a team of 3

3000/2500m ski

60 squat cleans

max distance C2 Bike

‍

‍

Thursday:

‍

Strength:

Every 2 mins x 5

10 10 8 8 8 Bent Over Barbell Row

Every 75 seconds x 12

A: 12-15 Dumbbell Reverse Fly

B: 20 sec Tuck Hang

C: 10 Weighted GHD sit ups

‍

‍

Conditioning:

For time

50 Wall Balls

40 Renegade Rows

30 Push Ups

20 Chest to Bar Pull ups

1 lap Car Park Dual Dumbbell Front Rack Carry

‍

‍

Friday:

‍

Strength:

Every 2.30 min x 5

1 Hang Clean Pull

1 Low Hang Clean Pull

into

3 Depth Drop Broad Jump

Every 90 sec x 4

10 8 6 4 Cyclist Goblet Squat

‍

‍

Conditioning:

AMRAP 22

3 DL

3 Tall Box Jump

2 laps Car Park Run

every round add 1 rep to Deadlift and Box Jump

‍

‍

Saturday Session with Coach Jamie

‍

Sunday Sweat:

EMOM 40

Min 1 - 15/12/9 Cal Ski

Min 2 - 12/9/6 Burpee to Plate

Min 3 - 8 Inverted Rows + 10 air squat

Min 4 - 10 Push Ups  + 10 KettleBell Swing

Min 5 - Rest

‍

‍

Sunday Strength:

Every 2 min x 5

2 2 2 1 1 Back Squat

Every 90 sec x 5

5 reps @ 70% of the Heavy Single Back Squat

Every 75 sec x 8 alternate between

A: 8 Pendlay Row

B: 10-20 sec Chin Over Bar Hold

GYMNASTICS

This Tuesday we’re going upside down with Handstand Push Ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!

‍

HYBRID FITNESS

This week we are working through repeats of the middle section of a Hyrox race and then finishing up the session with the final 4 stations in full

‍

MOBILITY

This mobility class is designed to restore, protect, and enhance the two most important hubs of movement in your body: the hips and shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve hip stability, strengthen supporting muscles, and increase range of motion to help you move pain-free and build a stronger, more functional squat.

‍

You’ll work through controlled mobility flows, activation techniques, and corrective patterns that enhance joint integrity, balance, and movement quality. We’ll also focus on shoulder functionality—improving overhead mobility, scapular control, and rotator cuff strength so you can lift, reach, and train with greater confidence.

‍

Whether you’re recovering, preventing future injury, or looking to upgrade your overall mechanics, this class provides the tools to build resilient joints and better movement for every activity.

‍

WEIGHTLIFTING

This week we are working on Snatch. Spending time stabilising overhead. Followed by a Snatch complex. Heavy Snatch singles. Finishing with Snatch Deadlifts and building to a 1 rep Front 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 some longer reps:
1km @ 5km pace
200m recovery
1km @ 3km pace
2min recovery (drink break)

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals from InnerFight. The reps are 400m efforts, so that you can run fast but keep the quality throughout the set.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be working just below tempo pace, at tempo and then above tempo pace for varying times - all to replicate building pace across the race and finishing strong.

‍

Sunday

Time: 6:14am

Location: Super Sports, Meydan

Session: Long Run/Super Sports Race

Join us at a local race in Meydan this Sunday. This is a great opportunity to practice some race day feelings and test things like nutrition and pacing ahead of any other races this season. Alternatively just come and run with some epic people and atmosphere.

Enter the race here

Warm Up location here

See you there,
No Weakness