Ladies Run Club 26-17

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 we are working through some prep for the apex games competition.  Hitting mutliple stations from the event with the goal of getting an understanding of the paces and when to push vs when to pull back.

‍

MOBILITY

The shoulders and upper back will take the lead, with focused work on stability, mobility, and coordination—particularly through the scapula and ribcage. These patterns will be integrated with the lower body to maintain full-body connection, encouraging grounded, supported movement.

Expect a calm, controlled pace with smooth transitions, promoting awareness, alignment, and resilience while creating more space and freedom through the spine and shoulders.

‍

WEIGHTLIFTING

This week we are tarting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 3 reps on deadlift, finishing on 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

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery

4x

‍

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 1km at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.

‍

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 will be running:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.

‍

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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
‍

Saturday

Session: LRC Training Camp

This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.

‍

Sunday

Session: LRC Training Camp

This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.

Monday:

Strength:

Every 90 seconds x 10

M1 - 5-8 Barbell Inverted Row (30x1)

M2 - 12 8 8 6 6 Incline Dumbbel Bench Press (30x1)

‍

Conditioning:

In Pairs

AMRAP 8

2 Rounds of Cindy (YGIG)

21/18 Cal Ass Bike

Rest 2 mins x3

‍

‍

Tuesday:

Strength:

Every 2 minutes x 6

6 6 5 5 4 4 RDL  (30x1)

EMOM 5

10 TTB/SLR

‍

Conditioning:

AMRAP 12

12 Deadlift

9 Hang Clean

6 Front Rack Reverse lunges

‍

‍

Wednesday:

Strength:

EMOM 8

3 Press in Split Jerk

3 Step into split jerk

3 Tall SJ

3 Split Jerk

Every 2 minutes x 5

2 Split Jerk (2 sec pause in catch)

‍

Conditioning:

EMOM 5

15 DU

AMRAP Cal Ski

rest 2 mins

EMOM 5

6 SA KB Push Press

AMRAP Cal Row

rest 2 mins x2

‍

‍

Thursday:

Strength:

5 mins to work up to 72%

Every 30 seconds x 20

1 Squat Clean @ 72% of max

Every 2 minutes x 4

2 Clean Pull

1 Hang Clean Pull

‍

Conditioning:

For time

2000m C2 bike

50 Wall balls

‍

‍

Friday:

Strength:

6 minutes work to Max Box  Jump

Every 2 mins x 6

M1 - 10-15 Ring Rows

M 2 - 10.10 Push Ups (15 sec between Clusters)

‍

Conditioning:

6 rounds for time

5 Box Jump

3 Man Makers

1 Lap Farmers Carry

5 Shuttle run (there back is 1)

‍

‍

Saturday:

Saturday Session with Coach

‍

‍

Sunday Sweat:

21-18-15-12-9-6-3

Burpees

after each round complete

400/300m Row

Pool Run

‍

‍

Sunday Strength:

12 Minutes work to a Max Back Squat

Every 2 minutes x 4

2 sets @ 80%

Every 90 seconds x 10

A: 8 8 8 6 6 Close Grip Bench Press

B: 8/8 Dumbbell Row

Every 90 sec x 3

15 Dumbbell Hammer Curl

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:

3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery

4x

‍

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 1km at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.

‍

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 will be running:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.

‍

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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
‍

Saturday

Session: LRC Training Camp

This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.

‍

Sunday

Session: LRC Training Camp

This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.

Monday:

Strength:

Every 90 seconds x 10

M1 - 5-8 Barbell Inverted Row (30x1)

M2 - 12 8 8 6 6 Incline Dumbbel Bench Press (30x1)

‍

Conditioning:

In Pairs

AMRAP 8

2 Rounds of Cindy (YGIG)

21/18 Cal Ass Bike

Rest 2 mins x3

‍

‍

Tuesday:

Strength:

Every 2 minutes x 6

6 6 5 5 4 4 RDL  (30x1)

EMOM 5

10 TTB/SLR

‍

Conditioning:

AMRAP 12

12 Deadlift

9 Hang Clean

6 Front Rack Reverse lunges

‍

‍

Wednesday:

Strength:

EMOM 8

3 Press in Split Jerk

3 Step into split jerk

3 Tall SJ

3 Split Jerk

Every 2 minutes x 5

2 Split Jerk (2 sec pause in catch)

‍

Conditioning:

EMOM 5

15 DU

AMRAP Cal Ski

rest 2 mins

EMOM 5

6 SA KB Push Press

AMRAP Cal Row

rest 2 mins x2

‍

‍

Thursday:

Strength:

5 mins to work up to 72%

Every 30 seconds x 20

1 Squat Clean @ 72% of max

Every 2 minutes x 4

2 Clean Pull

1 Hang Clean Pull

‍

Conditioning:

For time

2000m C2 bike

50 Wall balls

‍

‍

Friday:

Strength:

6 minutes work to Max Box  Jump

Every 2 mins x 6

M1 - 10-15 Ring Rows

M 2 - 10.10 Push Ups (15 sec between Clusters)

‍

Conditioning:

6 rounds for time

5 Box Jump

3 Man Makers

1 Lap Farmers Carry

5 Shuttle run (there back is 1)

‍

‍

Saturday:

Saturday Session with Coach

‍

‍

Sunday Sweat:

21-18-15-12-9-6-3

Burpees

after each round complete

400/300m Row

Pool Run

‍

‍

Sunday Strength:

12 Minutes work to a Max Back Squat

Every 2 minutes x 4

2 sets @ 80%

Every 90 seconds x 10

A: 8 8 8 6 6 Close Grip Bench Press

B: 8/8 Dumbbell Row

Every 90 sec x 3

15 Dumbbell Hammer Curl

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 we are working through some prep for the apex games competition.  Hitting mutliple stations from the event with the goal of getting an understanding of the paces and when to push vs when to pull back.

‍

MOBILITY

The shoulders and upper back will take the lead, with focused work on stability, mobility, and coordination—particularly through the scapula and ribcage. These patterns will be integrated with the lower body to maintain full-body connection, encouraging grounded, supported movement.

Expect a calm, controlled pace with smooth transitions, promoting awareness, alignment, and resilience while creating more space and freedom through the spine and shoulders.

‍

WEIGHTLIFTING

This week we are tarting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 3 reps on deadlift, finishing on back squats

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

3 mins at 6/10
60 sec recovery
2 mins at 7/10
60 sec recovery
1 mins at 8/10
60 sec recovery

4x

‍

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 1km at 5km pace into a fast 200m. We will repeat this sequence until 6:55am.

‍

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 will be running:
1km: 3 mins rest
4-6 x 400m :1 mins rest each 1km
It is recommended that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.

‍

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 a Structured Fartlek into 4x4 tempo. Followed by coffees at Common Grounds post run.
‍

Saturday

Session: LRC Training Camp

This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.

‍

Sunday

Session: LRC Training Camp

This weekend we will be in KhorFakkan for our Training Camp. Details will be shared in WhatsApp.