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April Members of the Month
Congratulations to all the Members of the Month for April!
InnerFight: SARAH NASH
Sarah has shown incredible consistency over the past few months, staying dedicated even while navigating knee issues and other injuries. She hit a huge milestone this month—she crushed her first-ever strict pull-ups! Watching her grow stronger, push through setbacks, and keep showing up week after week has been epic. Keep smashing it, Sarah!
Youth: HARPER KIRKHAM
Congratulations to our youth Member of the month, Harper Kirkham! Harper is not only a member of our Kids+ program, but also the Junior Run Club. Harper has incredible positive energy, works hard, encourages others, is ready to take on any challenge, and enjoys lending a helpful hand. These awesome traits make her a role model to her peers and a joy to have in our program! Keep up the great work, Harper!
Endurance: TRACY THOMAS
Just over 12 months ago Tracy decided she needed some more people in her life. Working from home naturally meant her day to day interactions were less than others. So she immersed herself in the InnerFight community by re-joining Ladies Run Club. Running was the byproduct of a healthier environment and mindset. Back then she ran a 10km here in Dubai with a run/walk strategy to get to the finish. Empowered to improve and inspired by those around her, Tracy kept showing up, and kept working hard. This month, we saw Tracy absolutely smash her Two Oceans goal, completing the 56km race in 6 hr 43 mins — casually achieving a PB in her marathon time by 6 mins mid-race. Tracy's personal values quite simply match the InnerFight values, and we are very proud of her progress.
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Ladies Run Club: RUPI BENNING
Rupi ran Limassol Half Marathon during the spring break. In her own words, she combined all of her favourite things: running, travelling and eating. Since joining LRC in September, Rupi has found a new gear in her running as she now incorporates speed training every Wednesday with us. Congratulations on another sub 2hr 30 HM Rupi! Looking forward to sharing more miles with you.
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Endurance - Ireland: DAVID ROWLEY
This guy has shown the correct attitude not just through his work ethic, but also in how he gels with the community.
We believe that's been a huge reason behind the massive progress he’s made over the past four months.
He locked in a goal, set a target, and simply got to work, with very little distraction along the way.
We're proud to recognise you as our Member of the Month for your impeccable training, race preparation, and performance at your first marathon: Vienna Marathon, King of the negative split!
The way you handled your training, race day execution, and recovery was a true touch of class.
Well deserved, David!
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Endurance - New Zealand: MORGAN PAINTER
Congratulations to Morgan Painter, our Member of the Month for April.
From rebuilding strength and running post-partum in Mums Run Club to stepping into our Community sessions and committing to a big, scary half marathon goal, Morgan has challenged herself every step of the way.
Committing to something with a baby is no easy task, but Morgan chose to do this for herself — to bring the best version of herself back home to her little one. She turns up to track sessions ready to go, nails her paces, and fits her long runs around family time at the weekend. Even when running in the late morning heat, she gets the job done and is stoked with her progress.
Morgan — you’ve got the determination and discipline to take your running and strength even further. I’m excited to support you through the process. All the best for Hawke’s Bay Marathon in two weeks — you’ve got this!
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GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
InnerFight: SARAH NASH
Sarah has shown incredible consistency over the past few months, staying dedicated even while navigating knee issues and other injuries. She hit a huge milestone this month—she crushed her first-ever strict pull-ups! Watching her grow stronger, push through setbacks, and keep showing up week after week has been epic. Keep smashing it, Sarah!
Youth: HARPER KIRKHAM
Congratulations to our youth Member of the month, Harper Kirkham! Harper is not only a member of our Kids+ program, but also the Junior Run Club. Harper has incredible positive energy, works hard, encourages others, is ready to take on any challenge, and enjoys lending a helpful hand. These awesome traits make her a role model to her peers and a joy to have in our program! Keep up the great work, Harper!
Endurance: TRACY THOMAS
Just over 12 months ago Tracy decided she needed some more people in her life. Working from home naturally meant her day to day interactions were less than others. So she immersed herself in the InnerFight community by re-joining Ladies Run Club. Running was the byproduct of a healthier environment and mindset. Back then she ran a 10km here in Dubai with a run/walk strategy to get to the finish. Empowered to improve and inspired by those around her, Tracy kept showing up, and kept working hard. This month, we saw Tracy absolutely smash her Two Oceans goal, completing the 56km race in 6 hr 43 mins — casually achieving a PB in her marathon time by 6 mins mid-race. Tracy's personal values quite simply match the InnerFight values, and we are very proud of her progress.
Ladies Run Club: RUPI BENNING
Rupi ran Limassol Half Marathon during the spring break. In her own words, she combined all of her favourite things: running, travelling and eating. Since joining LRC in September, Rupi has found a new gear in her running as she now incorporates speed training every Wednesday with us. Congratulations on another sub 2hr 30 HM Rupi! Looking forward to sharing more miles with you.
Endurance - Ireland: DAVID ROWLEY
This guy has shown the correct attitude not just through his work ethic, but also in how he gels with the community.
We believe that's been a huge reason behind the massive progress he’s made over the past four months.
He locked in a goal, set a target, and simply got to work, with very little distraction along the way.
We're proud to recognise you as our Member of the Month for your impeccable training, race preparation, and performance at your first marathon: Vienna Marathon, King of the negative split!
The way you handled your training, race day execution, and recovery was a true touch of class.
Well deserved, David!
Endurance - New Zealand: MORGAN PAINTER
Congratulations to Morgan Painter, our Member of the Month for April.
From rebuilding strength and running post-partum in Mums Run Club to stepping into our Community sessions and committing to a big, scary half marathon goal, Morgan has challenged herself every step of the way.
Committing to something with a baby is no easy task, but Morgan chose to do this for herself — to bring the best version of herself back home to her little one. She turns up to track sessions ready to go, nails her paces, and fits her long runs around family time at the weekend. Even when running in the late morning heat, she gets the job done and is stoked with her progress.
Morgan — you’ve got the determination and discipline to take your running and strength even further. I’m excited to support you through the process. All the best for Hawke’s Bay Marathon in two weeks — you’ve got this!
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
InnerFight: SARAH NASH
Sarah has shown incredible consistency over the past few months, staying dedicated even while navigating knee issues and other injuries. She hit a huge milestone this month—she crushed her first-ever strict pull-ups! Watching her grow stronger, push through setbacks, and keep showing up week after week has been epic. Keep smashing it, Sarah!
Youth: HARPER KIRKHAM
Congratulations to our youth Member of the month, Harper Kirkham! Harper is not only a member of our Kids+ program, but also the Junior Run Club. Harper has incredible positive energy, works hard, encourages others, is ready to take on any challenge, and enjoys lending a helpful hand. These awesome traits make her a role model to her peers and a joy to have in our program! Keep up the great work, Harper!
Endurance: TRACY THOMAS
Just over 12 months ago Tracy decided she needed some more people in her life. Working from home naturally meant her day to day interactions were less than others. So she immersed herself in the InnerFight community by re-joining Ladies Run Club. Running was the byproduct of a healthier environment and mindset. Back then she ran a 10km here in Dubai with a run/walk strategy to get to the finish. Empowered to improve and inspired by those around her, Tracy kept showing up, and kept working hard. This month, we saw Tracy absolutely smash her Two Oceans goal, completing the 56km race in 6 hr 43 mins — casually achieving a PB in her marathon time by 6 mins mid-race. Tracy's personal values quite simply match the InnerFight values, and we are very proud of her progress.
Ladies Run Club: RUPI BENNING
Rupi ran Limassol Half Marathon during the spring break. In her own words, she combined all of her favourite things: running, travelling and eating. Since joining LRC in September, Rupi has found a new gear in her running as she now incorporates speed training every Wednesday with us. Congratulations on another sub 2hr 30 HM Rupi! Looking forward to sharing more miles with you.
Endurance - Ireland: DAVID ROWLEY
This guy has shown the correct attitude not just through his work ethic, but also in how he gels with the community.
We believe that's been a huge reason behind the massive progress he’s made over the past four months.
He locked in a goal, set a target, and simply got to work, with very little distraction along the way.
We're proud to recognise you as our Member of the Month for your impeccable training, race preparation, and performance at your first marathon: Vienna Marathon, King of the negative split!
The way you handled your training, race day execution, and recovery was a true touch of class.
Well deserved, David!
Endurance - New Zealand: MORGAN PAINTER
Congratulations to Morgan Painter, our Member of the Month for April.
From rebuilding strength and running post-partum in Mums Run Club to stepping into our Community sessions and committing to a big, scary half marathon goal, Morgan has challenged herself every step of the way.
Committing to something with a baby is no easy task, but Morgan chose to do this for herself — to bring the best version of herself back home to her little one. She turns up to track sessions ready to go, nails her paces, and fits her long runs around family time at the weekend. Even when running in the late morning heat, she gets the job done and is stoked with her progress.
Morgan — you’ve got the determination and discipline to take your running and strength even further. I’m excited to support you through the process. All the best for Hawke’s Bay Marathon in two weeks — you’ve got this!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
InnerFight: SARAH NASH
Sarah has shown incredible consistency over the past few months, staying dedicated even while navigating knee issues and other injuries. She hit a huge milestone this month—she crushed her first-ever strict pull-ups! Watching her grow stronger, push through setbacks, and keep showing up week after week has been epic. Keep smashing it, Sarah!
Youth: HARPER KIRKHAM
Congratulations to our youth Member of the month, Harper Kirkham! Harper is not only a member of our Kids+ program, but also the Junior Run Club. Harper has incredible positive energy, works hard, encourages others, is ready to take on any challenge, and enjoys lending a helpful hand. These awesome traits make her a role model to her peers and a joy to have in our program! Keep up the great work, Harper!
Endurance: TRACY THOMAS
Just over 12 months ago Tracy decided she needed some more people in her life. Working from home naturally meant her day to day interactions were less than others. So she immersed herself in the InnerFight community by re-joining Ladies Run Club. Running was the byproduct of a healthier environment and mindset. Back then she ran a 10km here in Dubai with a run/walk strategy to get to the finish. Empowered to improve and inspired by those around her, Tracy kept showing up, and kept working hard. This month, we saw Tracy absolutely smash her Two Oceans goal, completing the 56km race in 6 hr 43 mins — casually achieving a PB in her marathon time by 6 mins mid-race. Tracy's personal values quite simply match the InnerFight values, and we are very proud of her progress.
Ladies Run Club: RUPI BENNING
Rupi ran Limassol Half Marathon during the spring break. In her own words, she combined all of her favourite things: running, travelling and eating. Since joining LRC in September, Rupi has found a new gear in her running as she now incorporates speed training every Wednesday with us. Congratulations on another sub 2hr 30 HM Rupi! Looking forward to sharing more miles with you.
Endurance - Ireland: DAVID ROWLEY
This guy has shown the correct attitude not just through his work ethic, but also in how he gels with the community.
We believe that's been a huge reason behind the massive progress he’s made over the past four months.
He locked in a goal, set a target, and simply got to work, with very little distraction along the way.
We're proud to recognise you as our Member of the Month for your impeccable training, race preparation, and performance at your first marathon: Vienna Marathon, King of the negative split!
The way you handled your training, race day execution, and recovery was a true touch of class.
Well deserved, David!
Endurance - New Zealand: MORGAN PAINTER
Congratulations to Morgan Painter, our Member of the Month for April.
From rebuilding strength and running post-partum in Mums Run Club to stepping into our Community sessions and committing to a big, scary half marathon goal, Morgan has challenged herself every step of the way.
Committing to something with a baby is no easy task, but Morgan chose to do this for herself — to bring the best version of herself back home to her little one. She turns up to track sessions ready to go, nails her paces, and fits her long runs around family time at the weekend. Even when running in the late morning heat, she gets the job done and is stoked with her progress.
Morgan — you’ve got the determination and discipline to take your running and strength even further. I’m excited to support you through the process. All the best for Hawke’s Bay Marathon in two weeks — you’ve got this!
InnerFight: SARAH NASH
Sarah has shown incredible consistency over the past few months, staying dedicated even while navigating knee issues and other injuries. She hit a huge milestone this month—she crushed her first-ever strict pull-ups! Watching her grow stronger, push through setbacks, and keep showing up week after week has been epic. Keep smashing it, Sarah!
Youth: HARPER KIRKHAM
Congratulations to our youth Member of the month, Harper Kirkham! Harper is not only a member of our Kids+ program, but also the Junior Run Club. Harper has incredible positive energy, works hard, encourages others, is ready to take on any challenge, and enjoys lending a helpful hand. These awesome traits make her a role model to her peers and a joy to have in our program! Keep up the great work, Harper!
Endurance: TRACY THOMAS
Just over 12 months ago Tracy decided she needed some more people in her life. Working from home naturally meant her day to day interactions were less than others. So she immersed herself in the InnerFight community by re-joining Ladies Run Club. Running was the byproduct of a healthier environment and mindset. Back then she ran a 10km here in Dubai with a run/walk strategy to get to the finish. Empowered to improve and inspired by those around her, Tracy kept showing up, and kept working hard. This month, we saw Tracy absolutely smash her Two Oceans goal, completing the 56km race in 6 hr 43 mins — casually achieving a PB in her marathon time by 6 mins mid-race. Tracy's personal values quite simply match the InnerFight values, and we are very proud of her progress.
Ladies Run Club: RUPI BENNING
Rupi ran Limassol Half Marathon during the spring break. In her own words, she combined all of her favourite things: running, travelling and eating. Since joining LRC in September, Rupi has found a new gear in her running as she now incorporates speed training every Wednesday with us. Congratulations on another sub 2hr 30 HM Rupi! Looking forward to sharing more miles with you.
Endurance - Ireland: DAVID ROWLEY
This guy has shown the correct attitude not just through his work ethic, but also in how he gels with the community.
We believe that's been a huge reason behind the massive progress he’s made over the past four months.
He locked in a goal, set a target, and simply got to work, with very little distraction along the way.
We're proud to recognise you as our Member of the Month for your impeccable training, race preparation, and performance at your first marathon: Vienna Marathon, King of the negative split!
The way you handled your training, race day execution, and recovery was a true touch of class.
Well deserved, David!
Endurance - New Zealand: MORGAN PAINTER
Congratulations to Morgan Painter, our Member of the Month for April.
From rebuilding strength and running post-partum in Mums Run Club to stepping into our Community sessions and committing to a big, scary half marathon goal, Morgan has challenged herself every step of the way.
Committing to something with a baby is no easy task, but Morgan chose to do this for herself — to bring the best version of herself back home to her little one. She turns up to track sessions ready to go, nails her paces, and fits her long runs around family time at the weekend. Even when running in the late morning heat, she gets the job done and is stoked with her progress.
Morgan — you’ve got the determination and discipline to take your running and strength even further. I’m excited to support you through the process. All the best for Hawke’s Bay Marathon in two weeks — you’ve got this!
One-Hour Workout: Revving Your Swim Engine
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