Ladies Run Club 26-15

GYMNASTICS

This week, we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness, and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work, then move to practicing dynamic movement patterns.

Strength work to finish to get you stronger and make those dynamic moves smoooooth.

‍

HYBRID FITNESS

This week, expect some erg/ capacity work before transitioning straight into some hard run intervals.  We will combine a mixture of Row, Ski, and sled pushes before heading into short 400m efforts.  This is a great session for getting used to running on heavy legs.

‍

MOBILITY

In this fourth session, we continue to deepen mobility and flexibility by exploring more expansive ranges of motion with a calm, controlled approach. Building on the hips and ankles, we’ll also build further on the foot strength and connection work we’ve already introduced, refining the drills and developing greater control, awareness, and resilience through the feet.

As we progress, the focus is on how the feet actively support and influence movement—improving stability, balance, and the ability to access deeper ranges with confidence. By strengthening this foundation, we allow the rest of the body to move more efficiently and with greater ease, creating a stronger, more connected base for everything that follows.

‍

WEIGHTLIFTING

This week, we are breaking down the split jerk and working on footwork into a classic weightlifting complex of clean, front squat, and split jerk.

Emom power clean, deadlifts, and back squats. All the gains.

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: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest, then repeat the above sequence at a 7/10 and 8/10 RPE.

‍

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 will be tessting your paces at 400, 1km and 3km distances so that you can have accurate pacing strategies going into summer.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Intervals

If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
8-12 x
400m
60 sec rest

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Warm up:
5mins easy as group, then 4mins ramping up the pace every 1min

Main session:
9X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep

Cool down:
Use the last 3mins recovery to cool down, from easy jog to a walk :)

Finish with coffees at Common Grounds.

Monday:

Strength:

Build to a heavy single Behind the Neck Split Jerk

‍

Conditioning:

In a team of 3, 6 mins work 2 mins rest x3

Max Cals C2 Bike

Max Cals Ski Erg

‍

‍

Tuesday:

Strength:

8 minutes to establish a max Squat Clean

Every 2 mins x 4

5 5 3 3 Clean Pull

‍

Conditioning:

Every 3 minutes x 4

Half Park Run

AMRAP

Squat Cleans @ 70%

‍

‍

Wednesday:

Strength:

Every 2 minutes x 6

A- 1.1.1.1 cluster set Strict/Weighted Pull Up

B - 10-20 sec Tuck Sit on Parallettes + 20 sec banded Deadbug Pullover Hold

‍

Conditioning:

Cindy

20-minute AMRAP

5 pull-ups

10 push-ups

15 air squat

‍

‍

Thursday:

Strength:

Every 2 minutes x 8

A: 6/6 hand-supported shin referenced Box Step Ups

B: DB Bench Press 6 reps tempo 30x1

Every 90 seconds x 9

A: 10-12 seated Dumbbell Press

B: 8-16 alternating V-Ups

C: 12-15 Hammer Curl

‍

Conditioning:

3 rounds for time

30/24 Cals Assault bike

20 Dual Kettlebell Push Press

‍

‍

Friday:

Strength:

Every 2 minutes x 5

5 Romanian Deadlift from the rack

EMOM 3

3 Hang Muscle Snatch

EMOM 5

3 Hang Power Snatch

‍

Conditioning:

7 rounds FOR TIME

9 hang power snatch

15 straight arm lateral Burpee Over the bar

9 TTB

1 lap Farmers Carry

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

‍

Sunday Sweat:

40-minute window in teams of 3

2500m row

160 Box Jump Overs

140 Push Ups

120 Dumbbell Hang Clean and Jerk

100 Cal Assault bike

AMRAP Burpees

‍

‍

Sunday Strength:

Every 3 minutes x 5

3 3 2 2 1 low box Back squat

Every 2 minutes x 4

6/6 Deficit  Dumbbell Reverse Lunges

Every 90 seconds x 5

5 Stationary Dips

EMOM 12

Min 1 - 30 sec Push Ups

Min 2  - 10 Heavy Russian Kettlebell Swing

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: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest, then repeat the above sequence at a 7/10 and 8/10 RPE.

‍

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 will be tessting your paces at 400, 1km and 3km distances so that you can have accurate pacing strategies going into summer.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Intervals

If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
8-12 x
400m
60 sec rest

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Warm up:
5mins easy as group, then 4mins ramping up the pace every 1min

Main session:
9X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep

Cool down:
Use the last 3mins recovery to cool down, from easy jog to a walk :)

Finish with coffees at Common Grounds.

Monday:

Strength:

Build to a heavy single Behind the Neck Split Jerk

‍

Conditioning:

In a team of 3, 6 mins work 2 mins rest x3

Max Cals C2 Bike

Max Cals Ski Erg

‍

‍

Tuesday:

Strength:

8 minutes to establish a max Squat Clean

Every 2 mins x 4

5 5 3 3 Clean Pull

‍

Conditioning:

Every 3 minutes x 4

Half Park Run

AMRAP

Squat Cleans @ 70%

‍

‍

Wednesday:

Strength:

Every 2 minutes x 6

A- 1.1.1.1 cluster set Strict/Weighted Pull Up

B - 10-20 sec Tuck Sit on Parallettes + 20 sec banded Deadbug Pullover Hold

‍

Conditioning:

Cindy

20-minute AMRAP

5 pull-ups

10 push-ups

15 air squat

‍

‍

Thursday:

Strength:

Every 2 minutes x 8

A: 6/6 hand-supported shin referenced Box Step Ups

B: DB Bench Press 6 reps tempo 30x1

Every 90 seconds x 9

A: 10-12 seated Dumbbell Press

B: 8-16 alternating V-Ups

C: 12-15 Hammer Curl

‍

Conditioning:

3 rounds for time

30/24 Cals Assault bike

20 Dual Kettlebell Push Press

‍

‍

Friday:

Strength:

Every 2 minutes x 5

5 Romanian Deadlift from the rack

EMOM 3

3 Hang Muscle Snatch

EMOM 5

3 Hang Power Snatch

‍

Conditioning:

7 rounds FOR TIME

9 hang power snatch

15 straight arm lateral Burpee Over the bar

9 TTB

1 lap Farmers Carry

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

‍

Sunday Sweat:

40-minute window in teams of 3

2500m row

160 Box Jump Overs

140 Push Ups

120 Dumbbell Hang Clean and Jerk

100 Cal Assault bike

AMRAP Burpees

‍

‍

Sunday Strength:

Every 3 minutes x 5

3 3 2 2 1 low box Back squat

Every 2 minutes x 4

6/6 Deficit  Dumbbell Reverse Lunges

Every 90 seconds x 5

5 Stationary Dips

EMOM 12

Min 1 - 30 sec Push Ups

Min 2  - 10 Heavy Russian Kettlebell Swing

GYMNASTICS

This week, we’re back on the wall with handstand push-ups. Correct body shapes, positional awareness, and working on sending forces in the proper direction are all on the menu. We will begin with HSPU-specific strength work, then move to practicing dynamic movement patterns.

Strength work to finish to get you stronger and make those dynamic moves smoooooth.

‍

HYBRID FITNESS

This week, expect some erg/ capacity work before transitioning straight into some hard run intervals.  We will combine a mixture of Row, Ski, and sled pushes before heading into short 400m efforts.  This is a great session for getting used to running on heavy legs.

‍

MOBILITY

In this fourth session, we continue to deepen mobility and flexibility by exploring more expansive ranges of motion with a calm, controlled approach. Building on the hips and ankles, we’ll also build further on the foot strength and connection work we’ve already introduced, refining the drills and developing greater control, awareness, and resilience through the feet.

As we progress, the focus is on how the feet actively support and influence movement—improving stability, balance, and the ability to access deeper ranges with confidence. By strengthening this foundation, we allow the rest of the body to move more efficiently and with greater ease, creating a stronger, more connected base for everything that follows.

‍

WEIGHTLIFTING

This week, we are breaking down the split jerk and working on footwork into a classic weightlifting complex of clean, front squat, and split jerk.

Emom power clean, deadlifts, and back squats. All the gains.

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest, then repeat the above sequence at a 7/10 and 8/10 RPE.

‍

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 will be tessting your paces at 400, 1km and 3km distances so that you can have accurate pacing strategies going into summer.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Intervals

If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
8-12 x
400m
60 sec rest

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Warm up:
5mins easy as group, then 4mins ramping up the pace every 1min

Main session:
9X
4mins tempo @ 7RPE
1-3mins rec @ 1RPE
*1min increase in recovery after every third rep

Cool down:
Use the last 3mins recovery to cool down, from easy jog to a walk :)

Finish with coffees at Common Grounds.