Ladies Run Club 26-11

GYMNASTICS

We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!

‍

HYBRID FITNESS

This week we are getting in some solid aerobic work with a bi interval session featuring all the ergs and short duration runs.  

‍

MOBILITY

This week we’ll focus on the lower body, building mobility through the hips and ankles while maintaining the awareness and control we’ve been developing. The goal is to create more usable range for grounded movement — allowing the hips to rotate and hinge more freely while the ankles adapt and support changing positions.

As the session progresses, we’ll gradually layer the upper body back in, letting the spine and shoulders move naturally with the lower body. Starting from the ground and building upward helps the body coordinate more efficiently, making movement feel lighter, more connected, and more effortless. 💪

‍

WEIGHTLIFTING

This week will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.

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

Session: LRC Fartlek

There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!

‍

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 have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.

Groups do as many reps as possible before 6.55am

‍

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!

Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!

At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)

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 2 mins x 5

5 push press

‍

Conditioning:

7 min amrap

8 Dumbbell Hang Power Clean

15 cal row + 5 cal each round

rest 3 mins

7 min amrap

8 Dumbbell STOH

15 cal ski + 5 cal each round

Rest 3 mins

7 min amrap

8 Dumbbell Thruster

15 cal ass bike

‍

‍

Tuesday:

‍

Strength:

Every 2 mins x 10

A: 12 alt dumbbell reverse lunge

B: 20 seconds of TTB/SLR + 30 sec bent Hollow hold

Every 2 mins x 5

3 Back Squat @ 30x1

‍

Conditioning:

For time

50 Wall Balls

Olivara run

‍

‍

Wednesday:

‍

Strength:

Every 2 mins x 8

A: 12-15 Dumbbel Bench Press

B: 1.1.1.1 strict pull ups

‍

Conditioning:

AMRAP 25

1000m Ass bike

20 Pull Ups

100 DU

1 lap Farmers Carry

‍

‍

Thursday:

‍

Strength:

Every 90 sec x 8

2 2 2 2 1 1 1 1 hang squat cleans

Every 90 Sec x 3

6 Barbell RDL @ 30x1

‍

Conditioning:

21 min amrap

In Pairs YGIG alternating rounds

3 hang power clean (60/40)

3 hang squat clean

10 TTB

‍

‍

Friday:

‍

Strength:

EMOM 12

Min 1 - 6 Strict Pull ups

Min 2 - 12 Ring Row

Min 3 - 24 alt gorilla rows

Min 4- rest

‍

Conditioning:

In a team of 3

12000m c2 bike

every 4 mins all team complete

2 wall walks

5 burpee to touch

‍

‍

Saturday:

Saturday Session with Coach Jerome

‍

‍

Sunday Sweat:

‍

In pairs

6 mins on 2 mins off x 5

50/40 cal Ski/Row

20 burpees

20 reverse lunge

amrap YGIG shuttle runs

‍

‍

Sunday Strength:

Every 2 mins x 5

4 Back squat

Every 2 mins x 4

12 alt dumbbell walking lunges

Every 2 mins x 4

8 incline close grip bench press

Every 2 mins x 4

8 barbell upright row

20 banded pull apart

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

Session: LRC Fartlek

There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!

‍

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 have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.

Groups do as many reps as possible before 6.55am

‍

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!

Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!

At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)

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 2 mins x 5

5 push press

‍

Conditioning:

7 min amrap

8 Dumbbell Hang Power Clean

15 cal row + 5 cal each round

rest 3 mins

7 min amrap

8 Dumbbell STOH

15 cal ski + 5 cal each round

Rest 3 mins

7 min amrap

8 Dumbbell Thruster

15 cal ass bike

‍

‍

Tuesday:

‍

Strength:

Every 2 mins x 10

A: 12 alt dumbbell reverse lunge

B: 20 seconds of TTB/SLR + 30 sec bent Hollow hold

Every 2 mins x 5

3 Back Squat @ 30x1

‍

Conditioning:

For time

50 Wall Balls

Olivara run

‍

‍

Wednesday:

‍

Strength:

Every 2 mins x 8

A: 12-15 Dumbbel Bench Press

B: 1.1.1.1 strict pull ups

‍

Conditioning:

AMRAP 25

1000m Ass bike

20 Pull Ups

100 DU

1 lap Farmers Carry

‍

‍

Thursday:

‍

Strength:

Every 90 sec x 8

2 2 2 2 1 1 1 1 hang squat cleans

Every 90 Sec x 3

6 Barbell RDL @ 30x1

‍

Conditioning:

21 min amrap

In Pairs YGIG alternating rounds

3 hang power clean (60/40)

3 hang squat clean

10 TTB

‍

‍

Friday:

‍

Strength:

EMOM 12

Min 1 - 6 Strict Pull ups

Min 2 - 12 Ring Row

Min 3 - 24 alt gorilla rows

Min 4- rest

‍

Conditioning:

In a team of 3

12000m c2 bike

every 4 mins all team complete

2 wall walks

5 burpee to touch

‍

‍

Saturday:

Saturday Session with Coach Jerome

‍

‍

Sunday Sweat:

‍

In pairs

6 mins on 2 mins off x 5

50/40 cal Ski/Row

20 burpees

20 reverse lunge

amrap YGIG shuttle runs

‍

‍

Sunday Strength:

Every 2 mins x 5

4 Back squat

Every 2 mins x 4

12 alt dumbbell walking lunges

Every 2 mins x 4

8 incline close grip bench press

Every 2 mins x 4

8 barbell upright row

20 banded pull apart

GYMNASTICS

We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!

‍

HYBRID FITNESS

This week we are getting in some solid aerobic work with a bi interval session featuring all the ergs and short duration runs.  

‍

MOBILITY

This week we’ll focus on the lower body, building mobility through the hips and ankles while maintaining the awareness and control we’ve been developing. The goal is to create more usable range for grounded movement — allowing the hips to rotate and hinge more freely while the ankles adapt and support changing positions.

As the session progresses, we’ll gradually layer the upper body back in, letting the spine and shoulders move naturally with the lower body. Starting from the ground and building upward helps the body coordinate more efficiently, making movement feel lighter, more connected, and more effortless. 💪

‍

WEIGHTLIFTING

This week will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by EMOM of power cleans. Finishing with clean pulls and heavy back squat 3 reps.

Monday

Session: LRC Fartlek

There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!

‍

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 have some 800s. Run as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.

Groups do as many reps as possible before 6.55am

‍

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited clients, which check your TrainingPeaks for your run. Enjoy!

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

There will not be a coach at the session this morning. We suggest that you still me and start running at 5:59am. Better at life!

Run for 35mins at a nice steady conversational pace based on the conditions. there is no rush here!

At 35mins, turn around and start building to a nice strong tempo effort (around Marathon-HM intensity)

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.