Ladies Run Club 26-08

GYMNASTICS

This week we’re doubling up with double unders and handstand walks.

We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.

See you there!

HYBRID FITNESS

This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs.  Some fast erg efforts into 400 and 800m intervals.

MOBILITY

This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.

WEIGHTLIFTING

This week 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 hang power cleans. Finishing with heavy 3’s back squat 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: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

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:

90 sec at 6/10
30 sec recovery
x3

30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x over

Cool Down
Walk back to IF and stretch

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:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins 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 some fast 200s.

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.

The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km

Followed by coffees on the house.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.

For the Coffee Run this week we will be running some Threshold and some Tempo blocks.

Warm up:
15mins easy

Main session:
8X
1min fast;
1min easy

then,
2X
6mins Tempo Work;
2min easy/recovery

Monday:

‍

Strength:

EMOM 10 - 8 Bulgarian Split Squats

‍

Conditioning:

In a 3 minute window

400/350/300m row

12 Single Arm Dumbbell Overhead Reverse Lunge

AMRAP

alternating Dumbbell Hang Snatch

rest 2 mins x5

‍

Tuesday:

‍

Strength:

Every 45 seconds x 4 - 5 Hollow/Arch reps

Every 45 seconds x 4 - 5 beat swing

Every 45 seconds x 4 - 5 beat swing/partial pull up

Every 90 seconds x 9

A: 12 alternating Gorilla rows

B: 5/5 Dumbbell Push Press

C: AMRAP Push Ups

‍

‍

Conditioning:

For time

15/12 Cal Assault Bike

5 Wall Walks

rest 1 min

15/12 Cal Assault Bike

3 Wall Walks

rest 1 min

15/12 Cal Assault Bike

1 Wall Walk

‍

Wednesday:

‍

Strength:

Every 90 seconds x 8  - 3 Hang Squat Clean

‍

Conditioning:

Every 2:30 x 8 rounds

18/15 Cal Ski

6 Kettlebell Squat Clean

6 Kettlebell  Goblet Squat

‍

Thursday:

‍

Strength:

Every 2 minutes x 6 - 2 strict press into 6 push press

Every 2 minutes x 6:

A: 20 Dumbbell Bench Press

B: 8/8 Staggered Stance Dumbbell RDL @ 30x1

Ever 75 seconds x 4

10-12 standing Dumbbell French Press

‍

Conditioning:

For Time

15 Burpee to Target

30 TTB

30 STOH

15 Bar Over Burpee

‍

‍

Friday:

‍

Strength:

Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1

‍

Conditioning:

In Pairs AMRAP 28

Park Run together

30 Pull ups

40 Box jump over

50 Wall Balls

‍

Saturday:

Saturday Session with Coach Eduan

‍

Sunday Sweat:

‍

Every 4 minutes x 3

A:

1500/1200m C2 bike

AMRAP

10 Goblet Squat

10 Hanging Knee Raise

rest 1 min

B:

750/625m ski

AMRAP

10 alt Dumbbell Snatch

10 Burpee over Dumbbell

rest 1 min

C:

Park Run

AMRAP

10 alt Hang Clean and Jerk

10 Goblet Reverse Lunges

rest 1 min

‍

‍

Sunday Strength:

‍

Every 2 mins x 4 -2 Sumo Deadlift

8 minutes to Establish a Max Sumo Deadlift

Every 2 minutes x 9

A: 6 Barbell Floor Press

B: 16 alt Dumbbell Walking Lunge

C: 10-20 Ring Rows

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 Studio City

Session: LRC Fartlek

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:

90 sec at 6/10
30 sec recovery
x3

30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x over

Cool Down
Walk back to IF and stretch

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:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins 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 some fast 200s.

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.

The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km

Followed by coffees on the house.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.

For the Coffee Run this week we will be running some Threshold and some Tempo blocks.

Warm up:
15mins easy

Main session:
8X
1min fast;
1min easy

then,
2X
6mins Tempo Work;
2min easy/recovery

Monday:

‍

Strength:

EMOM 10 - 8 Bulgarian Split Squats

‍

Conditioning:

In a 3 minute window

400/350/300m row

12 Single Arm Dumbbell Overhead Reverse Lunge

AMRAP

alternating Dumbbell Hang Snatch

rest 2 mins x5

‍

Tuesday:

‍

Strength:

Every 45 seconds x 4 - 5 Hollow/Arch reps

Every 45 seconds x 4 - 5 beat swing

Every 45 seconds x 4 - 5 beat swing/partial pull up

Every 90 seconds x 9

A: 12 alternating Gorilla rows

B: 5/5 Dumbbell Push Press

C: AMRAP Push Ups

‍

‍

Conditioning:

For time

15/12 Cal Assault Bike

5 Wall Walks

rest 1 min

15/12 Cal Assault Bike

3 Wall Walks

rest 1 min

15/12 Cal Assault Bike

1 Wall Walk

‍

Wednesday:

‍

Strength:

Every 90 seconds x 8  - 3 Hang Squat Clean

‍

Conditioning:

Every 2:30 x 8 rounds

18/15 Cal Ski

6 Kettlebell Squat Clean

6 Kettlebell  Goblet Squat

‍

Thursday:

‍

Strength:

Every 2 minutes x 6 - 2 strict press into 6 push press

Every 2 minutes x 6:

A: 20 Dumbbell Bench Press

B: 8/8 Staggered Stance Dumbbell RDL @ 30x1

Ever 75 seconds x 4

10-12 standing Dumbbell French Press

‍

Conditioning:

For Time

15 Burpee to Target

30 TTB

30 STOH

15 Bar Over Burpee

‍

‍

Friday:

‍

Strength:

Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1

‍

Conditioning:

In Pairs AMRAP 28

Park Run together

30 Pull ups

40 Box jump over

50 Wall Balls

‍

Saturday:

Saturday Session with Coach Eduan

‍

Sunday Sweat:

‍

Every 4 minutes x 3

A:

1500/1200m C2 bike

AMRAP

10 Goblet Squat

10 Hanging Knee Raise

rest 1 min

B:

750/625m ski

AMRAP

10 alt Dumbbell Snatch

10 Burpee over Dumbbell

rest 1 min

C:

Park Run

AMRAP

10 alt Hang Clean and Jerk

10 Goblet Reverse Lunges

rest 1 min

‍

‍

Sunday Strength:

‍

Every 2 mins x 4 -2 Sumo Deadlift

8 minutes to Establish a Max Sumo Deadlift

Every 2 minutes x 9

A: 6 Barbell Floor Press

B: 16 alt Dumbbell Walking Lunge

C: 10-20 Ring Rows

GYMNASTICS

This week we’re doubling up with double unders and handstand walks.

We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.

See you there!

HYBRID FITNESS

This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs.  Some fast erg efforts into 400 and 800m intervals.

MOBILITY

This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.

WEIGHTLIFTING

This week 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 hang power cleans. Finishing with heavy 3’s back squat and weighted plank

‍

Monday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek

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:

90 sec at 6/10
30 sec recovery
x3

30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x over

Cool Down
Walk back to IF and stretch

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:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins 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 some fast 200s.

This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.

The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km

Followed by coffees on the house.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.

For the Coffee Run this week we will be running some Threshold and some Tempo blocks.

Warm up:
15mins easy

Main session:
8X
1min fast;
1min easy

then,
2X
6mins Tempo Work;
2min easy/recovery