Ladies Run Club 26-19

GYMNASTICS

This Tuesday we’re going upside down with handstand holds. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice utilising the boxes, walls, friends and more. Upper body and core work to finish!

HYBRID FITNESS

This week we are hitting a full Simulation of Apex Games.

MOBILITY

This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.

Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.

The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.

WEIGHTLIFTING

Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 1 rep 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:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4

‍

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:

400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.

Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.

‍

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
3 - 4 x
800m, 2 mins rest
400m, 1 min rest

‍

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:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE

Then finishing with coffees at Common Grounds from 7am.

Monday:

Strength:

Every 75 seconds x 8

1 Split Jerk

‍

Conditioning:

In Pairs

6 min AMRAP

12/9 Cal Ski

3 Wall Walks

40 DU

rest 2 mins

6 min AMRAP

12/9 Cal Ski

8 Dumbbell STOH

rest 2 mins x 2

‍

‍

Tuesday:

Strength:

Every 90 seconds x 10

1 Squat Clean  1 Front Squat @ 80% of max

rest 2 mins

Every 90 seconds x 5

3 Clean Pull @ 110%

‍

Conditioning:

For time

Olivara Run

20 Hang Power Cleans

40 Wall Balls

‍

‍

Wednesday:

Strength:

EMOM 16

M1 - 2.2.2 strict pull-ups (10 sec between)

M2 - 30 sec piked HS hold

M3- 30 sec Ring Rows

M4- 10-12 DB Side Raise

‍

Conditioning:

Fortitude

EMOM 30

M1 - Cal Row

M2 - Burpees

A - 15/12 Cal 15 burpee

I - 12/9 Cal 12 burpee

B - 10/7 Cal 10 burpee

‍

‍

Thursday:

Strength:

EMOM 3

3 Hang Muscle Snatch

EMOM 8

3 3 2 2 1 1 1 1 Hang Power Snatch

Every 2 mins x 5

5 5 3 3 3 RDL from the rack

Conditioning:

2 rounds for time

30/24 Cal Ass Bike

1 lap Farmers Carry

20 TTB

‍

‍

Friday:

Strength:

Every 2 minutes x 4

12 alt Dumbbell reverse lunge

2 Standing Broad Jump

‍

Conditioning:

In a team of 3

30 min max distance C2 Bike

P1 - 2 rounds, Cindy

P2 - C2 Bike

P3 - rest

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

2 laps Olivara

2 laps car park Farmers Carry

10 lengths Burpee Broad Jump

1600m Assault Bike

Olivara + Park Run

2 laps Sandbag Carry

100 Slam Balls

1200m Row

Olivara run

2 laps OH plate Carry

800m Ski

Park Run

‍

‍

Sunday Strength:

Every 2 min x 6

3 3 2 2 1 1

Paused Bench Press

Every 2 mins x 6

5 5 3 3 3 3 Deadlift

Building

EMOM 15

Min 1 - 5 single arm DB Push Press

Min 2 - 5 Single arm DB Push Press

Min 3 - 12 RKB 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:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4

‍

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:

400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.

Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.

‍

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
3 - 4 x
800m, 2 mins rest
400m, 1 min rest

‍

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:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE

Then finishing with coffees at Common Grounds from 7am.

Monday:

Strength:

Every 75 seconds x 8

1 Split Jerk

‍

Conditioning:

In Pairs

6 min AMRAP

12/9 Cal Ski

3 Wall Walks

40 DU

rest 2 mins

6 min AMRAP

12/9 Cal Ski

8 Dumbbell STOH

rest 2 mins x 2

‍

‍

Tuesday:

Strength:

Every 90 seconds x 10

1 Squat Clean  1 Front Squat @ 80% of max

rest 2 mins

Every 90 seconds x 5

3 Clean Pull @ 110%

‍

Conditioning:

For time

Olivara Run

20 Hang Power Cleans

40 Wall Balls

‍

‍

Wednesday:

Strength:

EMOM 16

M1 - 2.2.2 strict pull-ups (10 sec between)

M2 - 30 sec piked HS hold

M3- 30 sec Ring Rows

M4- 10-12 DB Side Raise

‍

Conditioning:

Fortitude

EMOM 30

M1 - Cal Row

M2 - Burpees

A - 15/12 Cal 15 burpee

I - 12/9 Cal 12 burpee

B - 10/7 Cal 10 burpee

‍

‍

Thursday:

Strength:

EMOM 3

3 Hang Muscle Snatch

EMOM 8

3 3 2 2 1 1 1 1 Hang Power Snatch

Every 2 mins x 5

5 5 3 3 3 RDL from the rack

Conditioning:

2 rounds for time

30/24 Cal Ass Bike

1 lap Farmers Carry

20 TTB

‍

‍

Friday:

Strength:

Every 2 minutes x 4

12 alt Dumbbell reverse lunge

2 Standing Broad Jump

‍

Conditioning:

In a team of 3

30 min max distance C2 Bike

P1 - 2 rounds, Cindy

P2 - C2 Bike

P3 - rest

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

2 laps Olivara

2 laps car park Farmers Carry

10 lengths Burpee Broad Jump

1600m Assault Bike

Olivara + Park Run

2 laps Sandbag Carry

100 Slam Balls

1200m Row

Olivara run

2 laps OH plate Carry

800m Ski

Park Run

‍

‍

Sunday Strength:

Every 2 min x 6

3 3 2 2 1 1

Paused Bench Press

Every 2 mins x 6

5 5 3 3 3 3 Deadlift

Building

EMOM 15

Min 1 - 5 single arm DB Push Press

Min 2 - 5 Single arm DB Push Press

Min 3 - 12 RKB Swing

GYMNASTICS

This Tuesday we’re going upside down with handstand holds. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice utilising the boxes, walls, friends and more. Upper body and core work to finish!

HYBRID FITNESS

This week we are hitting a full Simulation of Apex Games.

MOBILITY

This session continues to explore mobility through the shoulders and upper back, building on the awareness and control established in the first class. The focus will shift toward increasing range of motion through the scapula and ribcage, using fluid, continuous movement to create more space and freedom.

Expect gentle, progressive sequences that encourage the shoulders to move in multiple directions, supported by coordinated breath and a responsive ribcage. These patterns will be integrated with the spine and hips, promoting a more connected and adaptable body.

The pace remains calm and intentional, with an emphasis on smooth transitions and exploration rather than intensity. The aim is to improve mobility, reduce unnecessary tension, and support more efficient, effortless movement throughout the whole body.

WEIGHTLIFTING

Starting with a complex of clean pull, power clean, hang power clean. Into clean pull, power clean. Then lastly power clean EMOM. Heavy 1 rep 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:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4

‍

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:

400 @ 5k pace, 30s rest.
200 @ 3k pace, 20s rest.
200 @ 1k pace, 90s rest.

Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.

‍

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
3 - 4 x
800m, 2 mins rest
400m, 1 min rest

‍

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:
4X
3mins @ 5RPE,
3mins @ 6RPE
3min @ 7RPE,
3mins @ 8RPE

Then finishing with coffees at Common Grounds from 7am.