Ladies Run Club 26-12

GYMNASTICS

This week, we’re going upside down with handstand push-ups.

We will begin with a big warm-up focusing on positional awareness from the floor. Then, we will move to the boxes and the wall to reinforce each segment of the HSPU. We’ll round out the session with a handstand push up EMOM and strength work. 🎉

See you there!!!

‍

HYBRID FITNESS

This week, we are hitting some speed work to start off the session before some compromised running work. Looking to make the most of the weather and get as much running in as possible.

‍

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 a 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, moving feel lighter, more connected, and more effortless. 💪

‍

WEIGHTLIFTING

This week, we are working on barbell positions. Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly, heavy power clean EMOM.

Partner ‘macho man. Finishing with heavy 3 back squats.

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.

Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.

Groups get as far through this as they can 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!

Session this week is some hill repeats on the canal bridge.

Easy jog from Common Grounds to the canal bridge

Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.

Cool down:
Easy jog back to Common Grounds

Monday:

‍

Strength:

Every 2 min x 5

6 Bulgarian Split Squats/leg

‍

Conditioning:

In pairs AMRAP 12 mins

30 Cal Ski

20 Sandbag Reverse Lunges

10 Sandbag Cleans

rest 3 mins

For Time

Your score// rounds and reps from first wod

‍

Tuesday:

‍

Strength:

EMOM 10

1 Arch Hollow

1 Beat Swing

1 Kipping Pull Up

EMOM 8

M1 - 4-6 Garhammer Raise/dragon flag

M2- 2/2 Rope pull-ups

‍

Conditioning:

AMRAP 12

15/12 Cal Row

10 Burpee over Rower

20 alt Dumbbell Renegade Row

‍

‍

Wednesday:

‍

Strength:

EMOM 8

1 Hang Squat Clean

8 mins to establish a max Hang Squat Clean

‍

Conditioning:

2 mins on, 2 mins off, alternating between

A: Cals Assault Bike

B: 2 min AMRAP Squat Cleans @ 60% of max

x 3

Thursday:

‍

Strength:

Every 2 mins x 5

5 Push Press

rest 2 mins

Every 2 mins x 8

A:  12 10 8 8 Dumbbell Bench Press

B: 1.1.1.1 strict Pull Ups

‍

Conditioning:

3 rounds for time

Pool run

10 Burpee Pull Ups

‍

‍

Friday:

‍

Strength:

Every 2 mins x 8 alternate between

A: 5 Deadlift

B: 20 sec TTB/SLR + 20 sec bent hollow hold

‍

Conditioning:

For time

ACID BATH

500m ski

500m row

1000m c2 bike

‍

‍

Saturday:

Saturday Session

‍

‍

Sunday Sweat:

Olivara run together

AMRAP YGIG

5 box jump over

10 Russian KB Swing

12 - 22 min

2500m C2 bike

AMRAP YGIG

6 line facing Burpee

10 AB Mat Sit Up

24-34 min

repeat

36-46

repeat

‍

‍

Sunday Strength:

‍

Every 2 mins x 5

5 5 3 3 2 Back Squat

Every 2 mins x 4

10 alt Dumbbell Walking Lunges

Every 2 mins x 4

6 Incline Close-Grip Bench Press

Every 2 mins x 4

8 Barbell Upright Row

10 Dumbbell Reverse Fly

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.

Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.

Groups get as far through this as they can 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!

Session this week is some hill repeats on the canal bridge.

Easy jog from Common Grounds to the canal bridge

Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.

Cool down:
Easy jog back to Common Grounds

Monday:

‍

Strength:

Every 2 min x 5

6 Bulgarian Split Squats/leg

‍

Conditioning:

In pairs AMRAP 12 mins

30 Cal Ski

20 Sandbag Reverse Lunges

10 Sandbag Cleans

rest 3 mins

For Time

Your score// rounds and reps from first wod

‍

Tuesday:

‍

Strength:

EMOM 10

1 Arch Hollow

1 Beat Swing

1 Kipping Pull Up

EMOM 8

M1 - 4-6 Garhammer Raise/dragon flag

M2- 2/2 Rope pull-ups

‍

Conditioning:

AMRAP 12

15/12 Cal Row

10 Burpee over Rower

20 alt Dumbbell Renegade Row

‍

‍

Wednesday:

‍

Strength:

EMOM 8

1 Hang Squat Clean

8 mins to establish a max Hang Squat Clean

‍

Conditioning:

2 mins on, 2 mins off, alternating between

A: Cals Assault Bike

B: 2 min AMRAP Squat Cleans @ 60% of max

x 3

Thursday:

‍

Strength:

Every 2 mins x 5

5 Push Press

rest 2 mins

Every 2 mins x 8

A:  12 10 8 8 Dumbbell Bench Press

B: 1.1.1.1 strict Pull Ups

‍

Conditioning:

3 rounds for time

Pool run

10 Burpee Pull Ups

‍

‍

Friday:

‍

Strength:

Every 2 mins x 8 alternate between

A: 5 Deadlift

B: 20 sec TTB/SLR + 20 sec bent hollow hold

‍

Conditioning:

For time

ACID BATH

500m ski

500m row

1000m c2 bike

‍

‍

Saturday:

Saturday Session

‍

‍

Sunday Sweat:

Olivara run together

AMRAP YGIG

5 box jump over

10 Russian KB Swing

12 - 22 min

2500m C2 bike

AMRAP YGIG

6 line facing Burpee

10 AB Mat Sit Up

24-34 min

repeat

36-46

repeat

‍

‍

Sunday Strength:

‍

Every 2 mins x 5

5 5 3 3 2 Back Squat

Every 2 mins x 4

10 alt Dumbbell Walking Lunges

Every 2 mins x 4

6 Incline Close-Grip Bench Press

Every 2 mins x 4

8 Barbell Upright Row

10 Dumbbell Reverse Fly

GYMNASTICS

This week, we’re going upside down with handstand push-ups.

We will begin with a big warm-up focusing on positional awareness from the floor. Then, we will move to the boxes and the wall to reinforce each segment of the HSPU. We’ll round out the session with a handstand push up EMOM and strength work. 🎉

See you there!!!

‍

HYBRID FITNESS

This week, we are hitting some speed work to start off the session before some compromised running work. Looking to make the most of the weather and get as much running in as possible.

‍

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 a 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, moving feel lighter, more connected, and more effortless. 💪

‍

WEIGHTLIFTING

This week, we are working on barbell positions. Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly, heavy power clean EMOM.

Partner ‘macho man. Finishing with heavy 3 back squats.

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.

Main set.
X 2
2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.

Groups get as far through this as they can 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!

Session this week is some hill repeats on the canal bridge.

Easy jog from Common Grounds to the canal bridge

Main session:
20mins of hill reps:
7-8RPE on the up, 2-3RPE on the down.

Cool down:
Easy jog back to Common Grounds