Ladies Run Club 25-50

GYMNASTICS

This Tuesday we’re going upside down again! This time with handstand development. We’ll start on the floor working on stacked positions followed by handstand holds with a buddy. Upper body strength work to finish! Come get in on the fun.

‍

MOBILITY

This mobility class guides your lower body and spine through a purposeful progression designed to reduce back pain and restore powerful, pain-free movement. We start by easing tension in the hips, glutes, and low back with gentle mobility and breath-driven resets. From there, we introduce stability work to re-center the pelvis, improve core engagement, and support healthy spinal alignment. As the session builds, we strengthen the key muscle groups that protect your back and improve lower-body mechanics, ultimately enhancing your range of motion so you can move with confidence, train without discomfort, and feel supported from the ground up.

‍

WEIGHTLIFTING

This week is all about breaking down the clean. Scarecrow cleans, 3 position cleans, working on speed under the barbell  

EMOM power clean and push jerk.

Barbell bear complex - power clean, front squat, push press, back squat, btn push press.

Finishing with heavy back squat doubles.

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: 5:59pm

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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.

‍

Wednesday

Time: 5:59am

Location: Innerfight

Session: LRC Inervals

We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).

The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!

We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.

Monday:

‍

Strength:

Every 75 seconds x 8

A: 10 Incline Dumbbell Seal Rows

B: 10- 20 second pronated Chin Over Bar Hold

‍

‍

Conditioning:

8 min window

Park Run

AMRAP

10 C2B

15 Box Jump Over

Car Park Run

rest 3 mins x 3

‍

‍

Tuesday:

‍

Strength:

A)Every 90 seconds x 6 - 3 Thrusters

B)Every 2 minutes x 5 - 5 Front Squat

C) Every 2 mins x 4 - 8 RDL @ 30x1

Conditioning:

AMRAP 12

15/12 cal bike

10 Dual KB Front Squat

30 DU

‍

‍

Wednesday:

‍

Strength:

Every 2 minutes x 6

8 8 8 6 6 6 Barbell Bench Press @ 20x1

‍

‍

Conditioning:

In Pairs

4 rounds

1000m/750m ski

20 STOH

6 rope climbs

max ski in remaining time

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 5 - 10 10 8 8 6 Landmine Hack Squat @30x1

B) Every 3 minutes x 4 - 20 alternating  Dumbbell Reverse Lunges

Every 90 sec x 4

30-second Hollow Hold

12 alternating Single leg V-Ups

10 Tuck Crunch

‍

‍

Conditioning:

For time

30 Sandbag Over Shoulder

‍

‍

Friday:

‍

‍

Conditioning:

12 Days of Christmas Barbell Edition

‍

‍

Saturday Session with Coach Andy

‍

‍

Sunday Sweat:

FOR TIME

In pairs 4 rounds

1000m Ski

50 Cal ass bike

Park Run

‍

‍

Sunday Strength:

Every 2 minutes x 6

3 3 2 2 1 1 Deadlift

EMOM 6

M1 - 40 sec banded Good Morning

M2 - 30 sec Glute Bridge

Every 2 minutes x 12

A- 8 Close-Grip Bench Press

B - Max unbroken set of Ring Rows

C - 15 weighted Sit Ups

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: 5:59pm

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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.

‍

Wednesday

Time: 5:59am

Location: Innerfight

Session: LRC Inervals

We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).

The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!

We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.

Monday:

‍

Strength:

Every 75 seconds x 8

A: 10 Incline Dumbbell Seal Rows

B: 10- 20 second pronated Chin Over Bar Hold

‍

‍

Conditioning:

8 min window

Park Run

AMRAP

10 C2B

15 Box Jump Over

Car Park Run

rest 3 mins x 3

‍

‍

Tuesday:

‍

Strength:

A)Every 90 seconds x 6 - 3 Thrusters

B)Every 2 minutes x 5 - 5 Front Squat

C) Every 2 mins x 4 - 8 RDL @ 30x1

Conditioning:

AMRAP 12

15/12 cal bike

10 Dual KB Front Squat

30 DU

‍

‍

Wednesday:

‍

Strength:

Every 2 minutes x 6

8 8 8 6 6 6 Barbell Bench Press @ 20x1

‍

‍

Conditioning:

In Pairs

4 rounds

1000m/750m ski

20 STOH

6 rope climbs

max ski in remaining time

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 5 - 10 10 8 8 6 Landmine Hack Squat @30x1

B) Every 3 minutes x 4 - 20 alternating  Dumbbell Reverse Lunges

Every 90 sec x 4

30-second Hollow Hold

12 alternating Single leg V-Ups

10 Tuck Crunch

‍

‍

Conditioning:

For time

30 Sandbag Over Shoulder

‍

‍

Friday:

‍

‍

Conditioning:

12 Days of Christmas Barbell Edition

‍

‍

Saturday Session with Coach Andy

‍

‍

Sunday Sweat:

FOR TIME

In pairs 4 rounds

1000m Ski

50 Cal ass bike

Park Run

‍

‍

Sunday Strength:

Every 2 minutes x 6

3 3 2 2 1 1 Deadlift

EMOM 6

M1 - 40 sec banded Good Morning

M2 - 30 sec Glute Bridge

Every 2 minutes x 12

A- 8 Close-Grip Bench Press

B - Max unbroken set of Ring Rows

C - 15 weighted Sit Ups

GYMNASTICS

This Tuesday we’re going upside down again! This time with handstand development. We’ll start on the floor working on stacked positions followed by handstand holds with a buddy. Upper body strength work to finish! Come get in on the fun.

‍

MOBILITY

This mobility class guides your lower body and spine through a purposeful progression designed to reduce back pain and restore powerful, pain-free movement. We start by easing tension in the hips, glutes, and low back with gentle mobility and breath-driven resets. From there, we introduce stability work to re-center the pelvis, improve core engagement, and support healthy spinal alignment. As the session builds, we strengthen the key muscle groups that protect your back and improve lower-body mechanics, ultimately enhancing your range of motion so you can move with confidence, train without discomfort, and feel supported from the ground up.

‍

WEIGHTLIFTING

This week is all about breaking down the clean. Scarecrow cleans, 3 position cleans, working on speed under the barbell  

EMOM power clean and push jerk.

Barbell bear complex - power clean, front squat, push press, back squat, btn push press.

Finishing with heavy back squat doubles.

Monday

Time: 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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.

‍

Wednesday

Time: 5:59am

Location: Innerfight

Session: LRC Inervals

We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).

The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!

We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!

‍

Friday

Time: 5:59am

Location: Common Grounds, Kite Beach

Session: The Coffee Run

This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.