Ladies Run Club 26-20

GYMNASTICS

This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.

‍

HYBRID FITNESS

This week we continue ramping up preparation for Apex.  Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.

‍

MOBILITY

This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.

Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts

‍

WEIGHTLIFTING

This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. Finishing on triples on the front squat.

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:

90 sec at 6/10
30 sec recovery
x3

30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x over

‍

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
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s 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
8-12 x
400m
60 sec rest

These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.

‍

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:
Warm up:
10mins easy as a group, building pace after 5mins

Main set:
6X
1min @ 9RPE; 6mins @ 6RPE

Cool down:
5mins easy jog into a walk

Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.

Monday:

Strength:

Every 90 seconds x 5

1 Squat Clean

+

8 minutes to  establish a max Squat clean

‍

Conditioning:

0-2 mins:

20/15 Cal Row

AMRAP

Power Clean

2-4 mins:

20/15 Cal Ski

AMRAP

Front Squat

rest 2 mins x4

‍

‍

Tuesday:

Strength:

Every 90 seconds x 12

A) 6 Incline Barbell Bench Press

B) 8/8 Dumbbell Row

C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart

EMOM 9

A) 12 Kettlebell Side bends

B) 12 Kettlebell Side Bends

C) 10 Hammer Curl

‍

Conditioning:

For time

15/10 cal Ass Bike

Pool Run

30/20 cal Ass Bike

Park Run

‍

‍

Wednesday:

Strength:

Every 2 minutes x 5

5 Romanian Deadlift from the rack

work to a 5RM

‍

Conditioning:

Cindy

20 min AMRAP

5 pull ups

10 push ups

15 air squat

‍

‍

Thursday:

Strength:

Every 2 minutes x 5

6/6 Barbell Back Rack Box step ups

EMOM 15

Min 1 - 20-30 second Tuck Hold

Min 2 - 12 alternating Curtsy Squat

Min 3 - 10 Piked Leg Raise

‍

Conditioning:

AMRAP 12

18 American Kettlebell Swing

6 Box Jump

10 TTB

6 Box Jump

‍

‍

Friday:

Strength:

EMOM 6

M1 -2 Tall Split Jerk

M2 - 2 Split Jerk

Every 75 seconds x 6

1 Split Jerk

‍

Conditioning:

12 rounds for time

5 Sandbag Squats

5 STOH

2 wall walks

‍

‍

Saturday:

Saturday Session with Coach Jamie

‍

Saturday/ Sunday Strength:

Every 2 mins x 5

5 3 3 2 2

Bench Press

rest 2 mins

12 minutes to work to tough Deadlift

RPE8

+ 2 sets

AMRAP @ 75%

rest 3 mins

‍

‍

Sunday Sweat:

AMRAP 35

Park Run

50 Wall balls

40 Box Jump

30 V-Ups

20 Dual Kettlebell Deadlift

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:

90 sec at 6/10
30 sec recovery
x3

30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x over

‍

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
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s 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
8-12 x
400m
60 sec rest

These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.

‍

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:
Warm up:
10mins easy as a group, building pace after 5mins

Main set:
6X
1min @ 9RPE; 6mins @ 6RPE

Cool down:
5mins easy jog into a walk

Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.

Monday:

Strength:

Every 90 seconds x 5

1 Squat Clean

+

8 minutes to  establish a max Squat clean

‍

Conditioning:

0-2 mins:

20/15 Cal Row

AMRAP

Power Clean

2-4 mins:

20/15 Cal Ski

AMRAP

Front Squat

rest 2 mins x4

‍

‍

Tuesday:

Strength:

Every 90 seconds x 12

A) 6 Incline Barbell Bench Press

B) 8/8 Dumbbell Row

C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart

EMOM 9

A) 12 Kettlebell Side bends

B) 12 Kettlebell Side Bends

C) 10 Hammer Curl

‍

Conditioning:

For time

15/10 cal Ass Bike

Pool Run

30/20 cal Ass Bike

Park Run

‍

‍

Wednesday:

Strength:

Every 2 minutes x 5

5 Romanian Deadlift from the rack

work to a 5RM

‍

Conditioning:

Cindy

20 min AMRAP

5 pull ups

10 push ups

15 air squat

‍

‍

Thursday:

Strength:

Every 2 minutes x 5

6/6 Barbell Back Rack Box step ups

EMOM 15

Min 1 - 20-30 second Tuck Hold

Min 2 - 12 alternating Curtsy Squat

Min 3 - 10 Piked Leg Raise

‍

Conditioning:

AMRAP 12

18 American Kettlebell Swing

6 Box Jump

10 TTB

6 Box Jump

‍

‍

Friday:

Strength:

EMOM 6

M1 -2 Tall Split Jerk

M2 - 2 Split Jerk

Every 75 seconds x 6

1 Split Jerk

‍

Conditioning:

12 rounds for time

5 Sandbag Squats

5 STOH

2 wall walks

‍

‍

Saturday:

Saturday Session with Coach Jamie

‍

Saturday/ Sunday Strength:

Every 2 mins x 5

5 3 3 2 2

Bench Press

rest 2 mins

12 minutes to work to tough Deadlift

RPE8

+ 2 sets

AMRAP @ 75%

rest 3 mins

‍

‍

Sunday Sweat:

AMRAP 35

Park Run

50 Wall balls

40 Box Jump

30 V-Ups

20 Dual Kettlebell Deadlift

GYMNASTICS

This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.

‍

HYBRID FITNESS

This week we continue ramping up preparation for Apex.  Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.

‍

MOBILITY

This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.

Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts

‍

WEIGHTLIFTING

This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. Finishing on triples on the front squat.

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

90 sec at 6/10
30 sec recovery
x3

30 sec at 8/10
30 sec recovery
x3

3 mins rest
Repeat sequence 3x over

‍

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
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s 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
8-12 x
400m
60 sec rest

These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.

‍

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:
Warm up:
10mins easy as a group, building pace after 5mins

Main set:
6X
1min @ 9RPE; 6mins @ 6RPE

Cool down:
5mins easy jog into a walk

Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.