Ladies Run Club 26-06

GYMNASTICS

This week we will begin by retesting our strict pull ups. We will then move through some strength work followed by kipping or butterfly 🦋 practice. See you there!

‍

HYBRID FITNESS

This week we are hitting some mixed duration intervals, starting longer and easier and ramping the intensity as the work duration comes down.

‍

MOBILITY

This session builds on the foundational mobility and corrective work introduced in the first session. We’ll continue to address the ankles, hips, shoulders, and upper thoracic spine, but with more integrated, full-body patterns and slightly longer ranges under control. Expect deeper transitions between positions, increased emphasis on coordination and load tolerance, and mobility drills that challenge stability as range of motion improves. The session introduces more dynamic flows and resisted activation to help transfer mobility into strength and real-world movement. As always, the focus remains on quality of movement, smooth control, and choosing ranges that are earned—not forced.

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single power cleans. Finishing with clean pulls and weighted plank.

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:

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
60 sec recovery
x4

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
30 sec recovery
x4

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 fast 400s and 200s. See you out there!

‍

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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep

Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery

Cool down into coffee at Common Grounds.

Monday:

‍

Strength:

Emom 10

1 hang snatch pull

1 hang power snatch

1 low hang power snatch

‍

Conditioning:

In pairs you go i go alternating rounds

AMRAP 8

9/6 cal ski

5 Hang Power Snatch

rest 2 mins

AMRAP 8

9/6 cal Ski

5 hang Power clean

rest 2 mins

AMRAP 8

9/6 cal Ski

‍

5 Deadlift

Tuesday:

‍

Strength:

Every 2 minutes x 4

6 Seated Dumbbell Shoulder Press

Every 2 minutes x 6 alternate between

A: 10 Meadows row/arm

B: 10 Dumbbell chest fly

EMOM x 6 alternate between

A: 30 sec banded tricep extension

B: 30 sec dumbbell curl

‍

Conditioning:

FOR TIME

30-20-10

Alternating Kettlebell Push Press

Alternating Gorilla Row

100 DU after each round

‍

Wednesday:

‍

Strength:

12 minutes to establish a 5 rep max Back Squat

‍

Conditioning:

Every 7 minutes x 4

30/20 cal Assault Bike

25 Wall Balls

Pool run

25 Wall Balls

‍

Thursday:

‍

Strength:

Every 45 sec x 4

5 Hollow/Arch reps

Every 45 sec x 4

5 Beat Swing

Every 45 sec x 4

5 Beat Swing/Partial pull up

Every 45 sec x 4

5 Kipping pull up/c2b

Every 2 mins x 5

15 15 12 12 10 floating Barbell Hip Thrusts

‍

Conditioning:

For Time

12 Burpee Pull Ups

24 box Jump over

36/28 cal row

‍

Friday:

‍

Strength:

Every 90 seconds x 10

A: 5/5 DB Low Box Step Ups

B: 3-5 kneeling Plyo Push Up

Conditioning:

In a 18 minute window

1 mile run for time

in the remaining time establish a 1 rep max Bench Press

Saturday:

Saturday Session with Coach Dan

Sunday Sweat:

Every 10 mins x 4

Park Run

20 wall balls

1km/800m Assault bike

30 KB Swing (24/20)

AMRAP line facing burpee

every round start on a different movement

Sunday Strength:

Every 90 seconds x 5

1 Barbell Overhead Press build to a max

+

1 set AMRAP @ 85%

Every 2 minutes x 8

A: 10 Pendlay Rows

B: 8/8 single arm Dumbbell Push Press

Every 2 minutes x 6

4 4 4 2 2 2 Sumo 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:

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
60 sec recovery
x4

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
30 sec recovery
x4

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 fast 400s and 200s. See you out there!

‍

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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep

Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery

Cool down into coffee at Common Grounds.

Monday:

‍

Strength:

Emom 10

1 hang snatch pull

1 hang power snatch

1 low hang power snatch

‍

Conditioning:

In pairs you go i go alternating rounds

AMRAP 8

9/6 cal ski

5 Hang Power Snatch

rest 2 mins

AMRAP 8

9/6 cal Ski

5 hang Power clean

rest 2 mins

AMRAP 8

9/6 cal Ski

‍

5 Deadlift

Tuesday:

‍

Strength:

Every 2 minutes x 4

6 Seated Dumbbell Shoulder Press

Every 2 minutes x 6 alternate between

A: 10 Meadows row/arm

B: 10 Dumbbell chest fly

EMOM x 6 alternate between

A: 30 sec banded tricep extension

B: 30 sec dumbbell curl

‍

Conditioning:

FOR TIME

30-20-10

Alternating Kettlebell Push Press

Alternating Gorilla Row

100 DU after each round

‍

Wednesday:

‍

Strength:

12 minutes to establish a 5 rep max Back Squat

‍

Conditioning:

Every 7 minutes x 4

30/20 cal Assault Bike

25 Wall Balls

Pool run

25 Wall Balls

‍

Thursday:

‍

Strength:

Every 45 sec x 4

5 Hollow/Arch reps

Every 45 sec x 4

5 Beat Swing

Every 45 sec x 4

5 Beat Swing/Partial pull up

Every 45 sec x 4

5 Kipping pull up/c2b

Every 2 mins x 5

15 15 12 12 10 floating Barbell Hip Thrusts

‍

Conditioning:

For Time

12 Burpee Pull Ups

24 box Jump over

36/28 cal row

‍

Friday:

‍

Strength:

Every 90 seconds x 10

A: 5/5 DB Low Box Step Ups

B: 3-5 kneeling Plyo Push Up

Conditioning:

In a 18 minute window

1 mile run for time

in the remaining time establish a 1 rep max Bench Press

Saturday:

Saturday Session with Coach Dan

Sunday Sweat:

Every 10 mins x 4

Park Run

20 wall balls

1km/800m Assault bike

30 KB Swing (24/20)

AMRAP line facing burpee

every round start on a different movement

Sunday Strength:

Every 90 seconds x 5

1 Barbell Overhead Press build to a max

+

1 set AMRAP @ 85%

Every 2 minutes x 8

A: 10 Pendlay Rows

B: 8/8 single arm Dumbbell Push Press

Every 2 minutes x 6

4 4 4 2 2 2 Sumo Deadlift

GYMNASTICS

This week we will begin by retesting our strict pull ups. We will then move through some strength work followed by kipping or butterfly 🦋 practice. See you there!

‍

HYBRID FITNESS

This week we are hitting some mixed duration intervals, starting longer and easier and ramping the intensity as the work duration comes down.

‍

MOBILITY

This session builds on the foundational mobility and corrective work introduced in the first session. We’ll continue to address the ankles, hips, shoulders, and upper thoracic spine, but with more integrated, full-body patterns and slightly longer ranges under control. Expect deeper transitions between positions, increased emphasis on coordination and load tolerance, and mobility drills that challenge stability as range of motion improves. The session introduces more dynamic flows and resisted activation to help transfer mobility into strength and real-world movement. As always, the focus remains on quality of movement, smooth control, and choosing ranges that are earned—not forced.

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single power cleans. Finishing with clean pulls and weighted plank.

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:

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
60 sec recovery
x4

30 sec at 8/10
30 sec recovery
x5

2 mins at 6/10
30 sec recovery
x4

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 fast 400s and 200s. See you out there!

‍

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 session wll be
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am, and take drink breaks as needed.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will be running Tempo blocks.
10 mins easy as a group, into building pace before first rep

Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery

Cool down into coffee at Common Grounds.