Ladies Run Club 26-05

GYMNASTICS

This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns..

See you there!

‍

HYBRID FITNESS

This week we are hitting some tough intervals combining both running and erg work along with some sled work.  We are building base for the upcoming Hyrox season

‍

MOBILITY

This session targets the ankles, hips, shoulders, and upper thoracic spine through guided mobility and corrective exercises designed to improve joint range of motion, posture, and movement quality. Expect a mix of controlled flows, activation, and fixing movements that help reduce stiffness, enhance stability, and support better performance in daily life and training. Suitable for all levels, with an emphasis on moving well, not forcing range.

‍

WEIGHTLIFTING

This week in weightlifting we are focusing on movement patterns.

Warming up with heavy kb swings, to reinforce full extension through the legs and glutes. Overhead carries to prime the shoulders.  

Working on barbell timings of the pull, with some thrusters. Into power clean and push jerk EMOM.

Some heavy double deadlifts for gains.

Finishing with some KB gorilla rows and weighted planks, for that bullet proof back and core.

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 Studio City

Session: LRC Fartlek (PM ONLY)

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery

4x

Cool Down
Walk back to IF and stretch

‍

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 week we will be running 1km, 600m, and 400m which increase in pace as the distances decrease.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.

‍

Sunday

Session: Burj to Burj

There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.

Monday:

‍

Strength:

Every 2 minutes x 5

1 Deadlift to 5 5 3 3 3 Zercher Squat

‍

Conditioning:

Every 4 minutes x 5

10 DB Bench Press

10 TTB

Pool run

‍

Tuesday:

‍

Strength:

EMOM 8 - 1 Hang Power Clean

Every 3 minutes x 4

12 Floating Barbell Hip Thrust

‍

Conditioning:

For time

30/24 cal ski

20 hang power clean

10 front rack reverse lunges

‍

Wednesday:

‍

Strength:

Every 75 seconds x 8 alternate between:

A: 6 seated Dumbbell Z-press

B: 3-5 strict pull ups

‍

Conditioning:

Every 6 minutes x 4

21/18/15 cal Row

+

2 rounds

3 Burpee Pull Ups

4 Devil press

5 Dumbbell Push press

‍

Thursday:

‍

Strength:

Every 3 mins x 5

1 Front Squat

into

4 Back Squat

Every 2 minutess x 6

A: 8 Dumbbell Split Squat/leg

B: 3-8 Strict Knees to Elbow

‍

Conditioning:

20/16 cal bike

100 wall balls

20/16 cal bike

‍

Friday:

‍

Strength:

Every 2 minutes x 6

5 5 3 3 1 1 Close Grip Barbell Bench Press

EMOM 6

M1 - 15 Barbell Curl

M2 - 15 Dumbbell Skull Crushers

‍

Conditioning:

In pairs

21 min AMRAP You Go I Go

1 lap car park run

10 STOH

10 C2B

‍

Saturday:

Saturday Session with Coach Jerome

‍

Sunday Sweat:

‍

15 min AMRAP ascending ladder:

2-4-6-etc

Cal Row

Wall Ball

Burpee

15 min AMRAP

10 shuttle runs

12 alt db snatch

10 box jump

‍

‍Sunday Strength:

‍

Every 90 seconds x 6

5 3 2 2 1 1 Barbell Overhead Press

Every 2 minutes x 8

A: 8 Incline Chest Supported Row

B: 8 Dumbbell Floor Press

Every 2 minutes x 6

5 3 2 1 1 1 Deficit Deadlift

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 Studio City

Session: LRC Fartlek (PM ONLY)

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery

4x

Cool Down
Walk back to IF and stretch

‍

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 week we will be running 1km, 600m, and 400m which increase in pace as the distances decrease.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.

‍

Sunday

Session: Burj to Burj

There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.

Monday:

‍

Strength:

Every 2 minutes x 5

1 Deadlift to 5 5 3 3 3 Zercher Squat

‍

Conditioning:

Every 4 minutes x 5

10 DB Bench Press

10 TTB

Pool run

‍

Tuesday:

‍

Strength:

EMOM 8 - 1 Hang Power Clean

Every 3 minutes x 4

12 Floating Barbell Hip Thrust

‍

Conditioning:

For time

30/24 cal ski

20 hang power clean

10 front rack reverse lunges

‍

Wednesday:

‍

Strength:

Every 75 seconds x 8 alternate between:

A: 6 seated Dumbbell Z-press

B: 3-5 strict pull ups

‍

Conditioning:

Every 6 minutes x 4

21/18/15 cal Row

+

2 rounds

3 Burpee Pull Ups

4 Devil press

5 Dumbbell Push press

‍

Thursday:

‍

Strength:

Every 3 mins x 5

1 Front Squat

into

4 Back Squat

Every 2 minutess x 6

A: 8 Dumbbell Split Squat/leg

B: 3-8 Strict Knees to Elbow

‍

Conditioning:

20/16 cal bike

100 wall balls

20/16 cal bike

‍

Friday:

‍

Strength:

Every 2 minutes x 6

5 5 3 3 1 1 Close Grip Barbell Bench Press

EMOM 6

M1 - 15 Barbell Curl

M2 - 15 Dumbbell Skull Crushers

‍

Conditioning:

In pairs

21 min AMRAP You Go I Go

1 lap car park run

10 STOH

10 C2B

‍

Saturday:

Saturday Session with Coach Jerome

‍

Sunday Sweat:

‍

15 min AMRAP ascending ladder:

2-4-6-etc

Cal Row

Wall Ball

Burpee

15 min AMRAP

10 shuttle runs

12 alt db snatch

10 box jump

‍

‍Sunday Strength:

‍

Every 90 seconds x 6

5 3 2 2 1 1 Barbell Overhead Press

Every 2 minutes x 8

A: 8 Incline Chest Supported Row

B: 8 Dumbbell Floor Press

Every 2 minutes x 6

5 3 2 1 1 1 Deficit Deadlift

GYMNASTICS

This week we’re continuing with handstand push-ups. Correct body shapes, positional awareness and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work then move to practicing dynamic movement patterns..

See you there!

‍

HYBRID FITNESS

This week we are hitting some tough intervals combining both running and erg work along with some sled work.  We are building base for the upcoming Hyrox season

‍

MOBILITY

This session targets the ankles, hips, shoulders, and upper thoracic spine through guided mobility and corrective exercises designed to improve joint range of motion, posture, and movement quality. Expect a mix of controlled flows, activation, and fixing movements that help reduce stiffness, enhance stability, and support better performance in daily life and training. Suitable for all levels, with an emphasis on moving well, not forcing range.

‍

WEIGHTLIFTING

This week in weightlifting we are focusing on movement patterns.

Warming up with heavy kb swings, to reinforce full extension through the legs and glutes. Overhead carries to prime the shoulders.  

Working on barbell timings of the pull, with some thrusters. Into power clean and push jerk EMOM.

Some heavy double deadlifts for gains.

Finishing with some KB gorilla rows and weighted planks, for that bullet proof back and core.

Monday

Time: 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek (PM ONLY)

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery

4x

Cool Down
Walk back to IF and stretch

‍

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 week we will be running 1km, 600m, and 400m which increase in pace as the distances decrease.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the efforts will be 100m of fast running, into a 300m float recovery. This sequence will be repeated 8-12x through.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will run a building session, meaning that the pace ramps up in blocks. Post run coffees at Common Grounds from 7am.

‍

Sunday

Session: Burj to Burj

There is no group run today, as we will be running at the local HM race, Burj to Burj. Group Warm-Up location and time will be shared in WA.