Ladies Run Club 26-16

GYMNASTICS

This week we’re focusing on pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. Please be mindful this class will include pull up movements featured in the Tuesday workout.

‍

HYBRID FITNESS

This week in Hybrid we going to combine some resistance work with our erg and running intervals to get a feel for the interference from the strength elements of Hyrox combined with the erg aspects.  Expect some strength into holds/dynamic body weight movement into run/ergs

‍

MOBILITY

In this fifth session, we shift into a more fluid, mobility-focused class, expanding on deep hip flexion and adductor engagement while maintaining a calm, controlled pace. Building on the foundation from previous sessions, we’ll explore deeper ranges through the hips with an emphasis on length, strength, and control in positions of compression and stretch. The adductors will play a central role, supporting stability and connection as we move through varied planes.

We’ll continue to refine foot strength and awareness, integrating it seamlessly into more complex mobility patterns so the feet remain active and responsive throughout. This session encourages smooth transitions, intentional movement, and a balance between effort and ease, helping to develop resilience, coordination, and greater freedom across the lower body.

‍

WEIGHTLIFTING

This week is snatch, lots of technique work. Starting with complex of snatch pull + 2 hang power snatch. Into EMOM power snatch. Heavy 3’s on deadlifts and finishing with back squats. Don’t miss out!!

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:

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 1600m at your 5km pace, into 4x400s at your 1km pace.

‍

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!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.

Monday:

Strength:

Every 30 seconds x 20

1 Squat Clean @ 70% of max

‍

Conditioning:

25 min AMRAP in pairs

10 cal Assault bike

5 Power Clean

1 Wall Walk

every round

+

10 Cals

5 Cleans

1 Wall Walk

‍

‍

Tuesday:

Strength:

Every 90 seconds  x 8

A- 2.2.2 cluster set strict Pull Ups

B - 10-20 sec Tuck Sit on Dip Bar

Every 2 minutes x 4

10 Bent Over Barbell Rows

Every 90 seconds x 3

10-15 Barbell Curls

‍

Conditioning:

3 rounds for time

Park Run

21 KB Swing

12 Pull Ups

‍

‍

Wednesday:

Strength:

Emom 4

3 Beat Swing

5 building Kipping Leg Raise

2 mins Establish a max set TTB/SLR

EMOM 8

30% of max set

‍

Conditioning:

2 min on 2 min off x 3

A:

3 Rope Climbs

AMRAP - Cal Row

B:

30 Wall balls

AMRAP - Burpees

‍

‍

Thursday:

Strength:

Every 2 minutes x 5

6 RDL tempo 30x1

Every 2 minutes x 5

8 Barbell Bench Press

Every 75 seconds x 3

2 widths Dumbbell OH Hold

‍

Conditioning:

AMRAP 12

10 Box Jump over

8 DB Deadlift

6 DB STOH

‍

‍

Friday:

Strength:

Every 90 seconds x 6

1 BTN Split jerk

1 Split Jerk

‍

Conditioning:

In Pairs alternating work windows every 90 sec x 16 :

8 TTB

10 HR Push Ups

15 Goblet squat

max cal Ski in remaining time

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

18 AMRAP

30 Synchro Dumbbell Hang Snatch

into

YGIG movements

2 laps car park run

10 burpee box over

20 med ball squat cleans

Rest 5 minutes x 2

‍

‍

Sunday Strength:

Every 3 minutes x 5

2 2 1 1 1 Back squat

Every 2 minutes x 4

12 Dumbbell Death March

Every 90 seconds x 5

5 Stationary Dips

EMOM 12

Min 1 - 30 seconds Push Ups

Min 2  - 10 Heavy Russian KB 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:

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 1600m at your 5km pace, into 4x400s at your 1km pace.

‍

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!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.

Monday:

Strength:

Every 30 seconds x 20

1 Squat Clean @ 70% of max

‍

Conditioning:

25 min AMRAP in pairs

10 cal Assault bike

5 Power Clean

1 Wall Walk

every round

+

10 Cals

5 Cleans

1 Wall Walk

‍

‍

Tuesday:

Strength:

Every 90 seconds  x 8

A- 2.2.2 cluster set strict Pull Ups

B - 10-20 sec Tuck Sit on Dip Bar

Every 2 minutes x 4

10 Bent Over Barbell Rows

Every 90 seconds x 3

10-15 Barbell Curls

‍

Conditioning:

3 rounds for time

Park Run

21 KB Swing

12 Pull Ups

‍

‍

Wednesday:

Strength:

Emom 4

3 Beat Swing

5 building Kipping Leg Raise

2 mins Establish a max set TTB/SLR

EMOM 8

30% of max set

‍

Conditioning:

2 min on 2 min off x 3

A:

3 Rope Climbs

AMRAP - Cal Row

B:

30 Wall balls

AMRAP - Burpees

‍

‍

Thursday:

Strength:

Every 2 minutes x 5

6 RDL tempo 30x1

Every 2 minutes x 5

8 Barbell Bench Press

Every 75 seconds x 3

2 widths Dumbbell OH Hold

‍

Conditioning:

AMRAP 12

10 Box Jump over

8 DB Deadlift

6 DB STOH

‍

‍

Friday:

Strength:

Every 90 seconds x 6

1 BTN Split jerk

1 Split Jerk

‍

Conditioning:

In Pairs alternating work windows every 90 sec x 16 :

8 TTB

10 HR Push Ups

15 Goblet squat

max cal Ski in remaining time

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

18 AMRAP

30 Synchro Dumbbell Hang Snatch

into

YGIG movements

2 laps car park run

10 burpee box over

20 med ball squat cleans

Rest 5 minutes x 2

‍

‍

Sunday Strength:

Every 3 minutes x 5

2 2 1 1 1 Back squat

Every 2 minutes x 4

12 Dumbbell Death March

Every 90 seconds x 5

5 Stationary Dips

EMOM 12

Min 1 - 30 seconds Push Ups

Min 2  - 10 Heavy Russian KB Swing

GYMNASTICS

This week we’re focusing on pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. Please be mindful this class will include pull up movements featured in the Tuesday workout.

‍

HYBRID FITNESS

This week in Hybrid we going to combine some resistance work with our erg and running intervals to get a feel for the interference from the strength elements of Hyrox combined with the erg aspects.  Expect some strength into holds/dynamic body weight movement into run/ergs

‍

MOBILITY

In this fifth session, we shift into a more fluid, mobility-focused class, expanding on deep hip flexion and adductor engagement while maintaining a calm, controlled pace. Building on the foundation from previous sessions, we’ll explore deeper ranges through the hips with an emphasis on length, strength, and control in positions of compression and stretch. The adductors will play a central role, supporting stability and connection as we move through varied planes.

We’ll continue to refine foot strength and awareness, integrating it seamlessly into more complex mobility patterns so the feet remain active and responsive throughout. This session encourages smooth transitions, intentional movement, and a balance between effort and ease, helping to develop resilience, coordination, and greater freedom across the lower body.

‍

WEIGHTLIFTING

This week is snatch, lots of technique work. Starting with complex of snatch pull + 2 hang power snatch. Into EMOM power snatch. Heavy 3’s on deadlifts and finishing with back squats. Don’t miss out!!

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

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 1600m at your 5km pace, into 4x400s at your 1km pace.

‍

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!
Today we have 100m hard effort through the park, into a 300m float around the back of Olivia. Repeat this sequence 8, 10 or 12x.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Come along for your weekly social run. Today we will be running hill repeats on the canal bridge for approx 30 mins before returning to Common Grounds for coffees.