Ladies Run Club 25-48

HYBRID FITNESS

This week's Hybrid Class is focused on intervals and achieving negative splits by working on pacing.  We will complete short fast runs under fatigue with compounding movements similar to those in Hyrox

‍

MOBILITY

This mobility class is designed to restore, protect, and elevate the most essential upper-body hub of movement: your shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve shoulder stability, strengthen the rotator cuff and surrounding musculature, and expand your overhead range of motion so you can move freely, lift confidently, and train without discomfort.

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 on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s.  We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.

‍

Sunday

Time: 5:59am

Location: InnerFight

Session: Long Run

We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.

The loop around the autodrome is approx 5km.

‍

Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.

11km route‍

16km route‍

Monday:

‍

Conditioning:

In a team of 3

30-minute AMRAP

60 Wall Balls

1200m row

30 Deadlifts

Strength:

15 minutes build to a max Deadlift

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 8 alternate between

A: 5 Barbell Bench Press

B: 8 Dumbbell Rows

Every 90 seconds x 12

A: 8 Dumbbell Z Press

B: 10 Dumbbell  Upright Rows

C: 10 Barbell Curls

‍

‍

Conditioning:

For time

500/400m Ski

30 Burpee to Touch

‍

‍

Wednesday:

‍

Strength:

4 min Density Set

2 strict Pull-ups

4 min Density Set

3 Inverted Rows

‍

‍

Conditioning:

4 rounds

Park Run

20 Alt Dumbbell Snatch

20 TTB

rest 2 mins

‍

‍

Thursday:

‍

Strength:

Every 2 minutes x 8

2 2 2 2 1 1 1 1 Squat Clean

8 minutes to build to a max Squat Clean

‍

‍

Conditioning:

2 Min Max Calories Assault Bike

‍

‍

Friday:

‍

Strength:

Every 2 minutes x 6

2 2 2 1 1 1 Push Jerk

8 Mins to Build to a max Push Jerk

‍

‍

Conditioning:

AMRAP 20

10 Length Shuttle Run

10 Dumbbell STOH

10 Burpee Dumbbell Box Step Up

1 Legless Rope Climb

‍

‍

Saturday Celebrate Fitness

‍

‍

Sunday Sweat:

AMRAP 35

60/50/40 cal Assault Bike

500/400m Ski

30 Wall Balls

‍

‍

Sunday Strength:

Every 90 seconds x 6

2 2 2 1 1 1 Back squat

8 mins to build to a max Back Squat

Every 2 minutes x 5

5 Deadlift

EMOM 12

M1 - 30 sec max reps Barbell Strict Press

M2- 30 sec Dumbbell Curls

M3- 30 sec Dumbbell Lateral Raise

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 on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s.  We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.

‍

Sunday

Time: 5:59am

Location: InnerFight

Session: Long Run

We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.

The loop around the autodrome is approx 5km.

‍

Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.

11km route‍

16km route‍

Monday:

‍

Conditioning:

In a team of 3

30-minute AMRAP

60 Wall Balls

1200m row

30 Deadlifts

Strength:

15 minutes build to a max Deadlift

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 8 alternate between

A: 5 Barbell Bench Press

B: 8 Dumbbell Rows

Every 90 seconds x 12

A: 8 Dumbbell Z Press

B: 10 Dumbbell  Upright Rows

C: 10 Barbell Curls

‍

‍

Conditioning:

For time

500/400m Ski

30 Burpee to Touch

‍

‍

Wednesday:

‍

Strength:

4 min Density Set

2 strict Pull-ups

4 min Density Set

3 Inverted Rows

‍

‍

Conditioning:

4 rounds

Park Run

20 Alt Dumbbell Snatch

20 TTB

rest 2 mins

‍

‍

Thursday:

‍

Strength:

Every 2 minutes x 8

2 2 2 2 1 1 1 1 Squat Clean

8 minutes to build to a max Squat Clean

‍

‍

Conditioning:

2 Min Max Calories Assault Bike

‍

‍

Friday:

‍

Strength:

Every 2 minutes x 6

2 2 2 1 1 1 Push Jerk

8 Mins to Build to a max Push Jerk

‍

‍

Conditioning:

AMRAP 20

10 Length Shuttle Run

10 Dumbbell STOH

10 Burpee Dumbbell Box Step Up

1 Legless Rope Climb

‍

‍

Saturday Celebrate Fitness

‍

‍

Sunday Sweat:

AMRAP 35

60/50/40 cal Assault Bike

500/400m Ski

30 Wall Balls

‍

‍

Sunday Strength:

Every 90 seconds x 6

2 2 2 1 1 1 Back squat

8 mins to build to a max Back Squat

Every 2 minutes x 5

5 Deadlift

EMOM 12

M1 - 30 sec max reps Barbell Strict Press

M2- 30 sec Dumbbell Curls

M3- 30 sec Dumbbell Lateral Raise

HYBRID FITNESS

This week's Hybrid Class is focused on intervals and achieving negative splits by working on pacing.  We will complete short fast runs under fatigue with compounding movements similar to those in Hyrox

‍

MOBILITY

This mobility class is designed to restore, protect, and elevate the most essential upper-body hub of movement: your shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve shoulder stability, strengthen the rotator cuff and surrounding musculature, and expand your overhead range of motion so you can move freely, lift confidently, and train without discomfort.

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 on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s.  We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.

‍

Sunday

Time: 5:59am

Location: InnerFight

Session: Long Run

We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.

The loop around the autodrome is approx 5km.

‍

Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.

11km route‍

16km route‍