Ladies Run Club 26-10

GYMNASTICS

This Tuesday we’re focusing on pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.

‍

MOBILITY

This week we’ll shift our focus toward the lower body, building fluid mobility through the hips and ankles while maintaining the same sense of awareness and control we’ve been developing. The goal is to create more usable range where it matters most for grounded movement — allowing the hips to rotate, hinge, and glide more freely while the ankles regain their ability to adapt and support us through changing positions.

As the session evolves, we’ll begin to layer the upper body back into the patterns — allowing the spine and shoulders to participate naturally as the lower body finds more freedom. By starting from the ground and building upward, the body can coordinate itself more efficiently, helping movements feel lighter, more connected, and ultimately more effortless.

‍

WEIGHTLIFTING

This week we have some clean drills with foot work positions - main focus is timing under the bar.

Clean complex same as mainline, 2 hang squat cleans + 1 front squat

Into a fun partner wod of grace.

Finishing with clean deadlifts. Heavy 3 back squats 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:

60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x

‍

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 800s aat 5km and 3km pace.
Groups get as far through this as they can before 6.55am.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week the interval session will take place from InnerFight. Rep scheme is 8-12 x
400m, each with a 60 sec rest.
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
See how you get on as the session goes 8, 10, or 12 reps

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

After a team easy warm up, we will run a true classic set here. '4 by 4'.

The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.

4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.

The cool down and grab a coffee at Common Grounds.

Monday:

‍

Strength:

Every 90 sec x 6

2 hang squat cleans

1 front squat

‍

Conditioning:

In a 3-minute window

24/21/18 cal Ass bike

10 Power clean

amrap bar over burpee

rest 2 mins x 6

Tuesday:

‍

Strength:

Every 2 mins x 5

5 5 3 3 1 push press

Every 2 mins x 8

A:  20 dumbbell bench press

B: 1.1.1.1 strict pull-ups

Every 75 sec x 3

10 standing dumbbell French press

‍

Conditioning:

For Time

Annie

50-40-30-20-10

DU

Ab Mat Sit ups

‍

Wednesday:

‍

Strength:

Every 2 mins x 5

12 alt deficit db reverse lunge

‍

Conditioning:

Every 2 mins x 15 rounds

90 sec Ski

90 sec C2 bike

90 sec Row

‍

Thursday:

‍

Strength:

Rope Climb skill

EMOM 6

M1 - 4-6 Garhammer Raises on floor

M2- 2/2 scap/rope pull-ups

EMOM 10 alt:

M1 - amrap RC

M2 - rest

‍

Conditioning:

In Pairs

12 min amrap

P1 - 2 laps Car Park Run

P2 - amrap Devil Press

‍

Friday:

‍

Strength:

Every 3 mins x 5

5 Box Front Squat

3-5 Plyo box push-ups

‍

Conditioning:

15 Rounds for time

12 Wall balls

9 box jump over

6 TTB

‍

Saturday:

Saturday Session with Coach Eduan

‍

Sunday Sweat:

In Pairs

Every 8 mins x5

1000m Row

50 Russian KB Swing (24/16)

amrap

burpee to plate

‍

Sunday Strength:

Every 2 mins x 5

6 Back squat

Every 2 mins x 4

12 alt db walking lungesEvery 2 mins x 4

8 6 4 2 barbell floor press

Every 2 mins x 4

8 barbell upright row

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:

60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x

‍

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 800s aat 5km and 3km pace.
Groups get as far through this as they can before 6.55am.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week the interval session will take place from InnerFight. Rep scheme is 8-12 x
400m, each with a 60 sec rest.
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
See how you get on as the session goes 8, 10, or 12 reps

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

After a team easy warm up, we will run a true classic set here. '4 by 4'.

The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.

4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.

The cool down and grab a coffee at Common Grounds.

Monday:

‍

Strength:

Every 90 sec x 6

2 hang squat cleans

1 front squat

‍

Conditioning:

In a 3-minute window

24/21/18 cal Ass bike

10 Power clean

amrap bar over burpee

rest 2 mins x 6

Tuesday:

‍

Strength:

Every 2 mins x 5

5 5 3 3 1 push press

Every 2 mins x 8

A:  20 dumbbell bench press

B: 1.1.1.1 strict pull-ups

Every 75 sec x 3

10 standing dumbbell French press

‍

Conditioning:

For Time

Annie

50-40-30-20-10

DU

Ab Mat Sit ups

‍

Wednesday:

‍

Strength:

Every 2 mins x 5

12 alt deficit db reverse lunge

‍

Conditioning:

Every 2 mins x 15 rounds

90 sec Ski

90 sec C2 bike

90 sec Row

‍

Thursday:

‍

Strength:

Rope Climb skill

EMOM 6

M1 - 4-6 Garhammer Raises on floor

M2- 2/2 scap/rope pull-ups

EMOM 10 alt:

M1 - amrap RC

M2 - rest

‍

Conditioning:

In Pairs

12 min amrap

P1 - 2 laps Car Park Run

P2 - amrap Devil Press

‍

Friday:

‍

Strength:

Every 3 mins x 5

5 Box Front Squat

3-5 Plyo box push-ups

‍

Conditioning:

15 Rounds for time

12 Wall balls

9 box jump over

6 TTB

‍

Saturday:

Saturday Session with Coach Eduan

‍

Sunday Sweat:

In Pairs

Every 8 mins x5

1000m Row

50 Russian KB Swing (24/16)

amrap

burpee to plate

‍

Sunday Strength:

Every 2 mins x 5

6 Back squat

Every 2 mins x 4

12 alt db walking lungesEvery 2 mins x 4

8 6 4 2 barbell floor press

Every 2 mins x 4

8 barbell upright row

GYMNASTICS

This Tuesday we’re focusing on pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.

‍

MOBILITY

This week we’ll shift our focus toward the lower body, building fluid mobility through the hips and ankles while maintaining the same sense of awareness and control we’ve been developing. The goal is to create more usable range where it matters most for grounded movement — allowing the hips to rotate, hinge, and glide more freely while the ankles regain their ability to adapt and support us through changing positions.

As the session evolves, we’ll begin to layer the upper body back into the patterns — allowing the spine and shoulders to participate naturally as the lower body finds more freedom. By starting from the ground and building upward, the body can coordinate itself more efficiently, helping movements feel lighter, more connected, and ultimately more effortless.

‍

WEIGHTLIFTING

This week we have some clean drills with foot work positions - main focus is timing under the bar.

Clean complex same as mainline, 2 hang squat cleans + 1 front squat

Into a fun partner wod of grace.

Finishing with clean deadlifts. Heavy 3 back squats 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:

60 sec at 6/10
60 sec recovery
30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x

‍

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 800s aat 5km and 3km pace.
Groups get as far through this as they can before 6.55am.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week the interval session will take place from InnerFight. Rep scheme is 8-12 x
400m, each with a 60 sec rest.
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
See how you get on as the session goes 8, 10, or 12 reps

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

After a team easy warm up, we will run a true classic set here. '4 by 4'.

The 4mins working blocks should be at Threshold. This will sit in that wonderful place between 10km and Half Marathon effort. Its going to ramp the HR right up but you should not feel out of control at all.

4 x 4mins 'EFFORT"
4 mins easy recovery between the reps.

The cool down and grab a coffee at Common Grounds.