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Ladies Run Club 25-49
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
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
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
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
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
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
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
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
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
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
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
