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Members of the Month (August)
Congratulations to all the Members of the Month for August!
InnerFight: KARIM NAGATY
Karim has shown No Weakness! He has embarked on a journey to become a better version of himself and has never looked back! Over 30kgs of fat loss to date, and with still a long way to go, Karim is just getting started!
Youth: ADAM ABEIDAT
Adam has been a part of my youth program for over 6 years. He has always been so fun to be around because he has a great sense of humor. But, recently something else has stood out about Adam. His hard work. Adam has participated with his family in several Final Fridays’ and despite being the youngest in the room, he has worked really hard to keep up and keep his team going. Additionally, Adam has recently transitioned to the Preteens class where he is doing an outstanding job learning new movements and pushing himself to improve. Congratulations, Adam!
Endurance: HANA BIBI
Words from her coach Rob Jones
"When Hana Started training with IFE 3 months ago, 5km was a challenge. She would finish this at 8.00p/km and be cooked, but she had an incredible ‘why’ and would not be stopped in her goal to run a marathon.
Fast forward 12 weeks and she has just completed a 32km treadmill run faster than that 5km pace.
As an athlete she is the perfect blend of happiness and hard work. She questions training sessions to understand their meaning, she is honest when she is tired and needs to deload or rest and she is never without a smile on her face (even on testing week!)
I'm very excited for the final month leading into Chicago marathon and know, that whilst this might have been the driving force to start running, it will not be the end."
Well done!
Ladies Run Club: ELIZABETH BRENAN
We would like to announce that Elizabeth is our August Member of the Month. Liz has been consistently ticking off her half marathon training all summer long in her build towards Amsterdam. Your dedication to the process is outstanding, Liz.
Endurance - Ireland: OLLY JAMES
Olly set an example not only for the community but for himself!. He took on a challenge of undertaking 6 marathons in 8 months. He has spoken about not feeling particularly proud about his marathons to date and was searching hard for this feeling.Some may have given up at this point.
On the 20th of August Olly ran his 4th marathon locally. We organised to do it with the community. Not only did Olly find personal pride, he hit milestones in his running with a PB and found huge personal growth and accomplishment.
We are insanely proud of you and I speak from the community when i say there is no one is more deserving for the August Member of the month.
Endurance - New Zealand: TOBY JORDAN
Here are a few words from coach Zoe about why he has earned this…
"Committed and persistent are words that describe Toby's attitude towards training. Moving from community program up to 1:1 coaching this month, Toby has put the pedal to the metal. He has worked hard to improve his fitness after having longCOVID and an ankle injury, confidently executing his first month of a full program. Toby is extremely self reflective and enjoys trying to understand how he feels during training or a race so he can constantly learn from, improve and build on his endurance and mindset. After a big build phase, he is ready to face his 50km goals for Taupō and Tarawera.
He's well and truly aware that staying consistent and hitting key training sessions will lead to success. Congratulations Toby, we are excited to see how far you push yourself in endurance life".
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: KARIM NAGATY
Karim has shown No Weakness! He has embarked on a journey to become a better version of himself and has never looked back! Over 30kgs of fat loss to date, and with still a long way to go, Karim is just getting started!
Youth: ADAM ABEIDAT
Adam has been a part of my youth program for over 6 years. He has always been so fun to be around because he has a great sense of humor. But, recently something else has stood out about Adam. His hard work. Adam has participated with his family in several Final Fridays’ and despite being the youngest in the room, he has worked really hard to keep up and keep his team going. Additionally, Adam has recently transitioned to the Preteens class where he is doing an outstanding job learning new movements and pushing himself to improve. Congratulations, Adam!
Endurance: HANA BIBI
Words from her coach Rob Jones
"When Hana Started training with IFE 3 months ago, 5km was a challenge. She would finish this at 8.00p/km and be cooked, but she had an incredible ‘why’ and would not be stopped in her goal to run a marathon.
Fast forward 12 weeks and she has just completed a 32km treadmill run faster than that 5km pace.
As an athlete she is the perfect blend of happiness and hard work. She questions training sessions to understand their meaning, she is honest when she is tired and needs to deload or rest and she is never without a smile on her face (even on testing week!)
I'm very excited for the final month leading into Chicago marathon and know, that whilst this might have been the driving force to start running, it will not be the end."
Well done!
Ladies Run Club: ELIZABETH BRENAN
We would like to announce that Elizabeth is our August Member of the Month. Liz has been consistently ticking off her half marathon training all summer long in her build towards Amsterdam. Your dedication to the process is outstanding, Liz.
Endurance - Ireland: OLLY JAMES
Olly set an example not only for the community but for himself!. He took on a challenge of undertaking 6 marathons in 8 months. He has spoken about not feeling particularly proud about his marathons to date and was searching hard for this feeling.Some may have given up at this point.
On the 20th of August Olly ran his 4th marathon locally. We organised to do it with the community. Not only did Olly find personal pride, he hit milestones in his running with a PB and found huge personal growth and accomplishment.
We are insanely proud of you and I speak from the community when i say there is no one is more deserving for the August Member of the month.
Endurance - New Zealand: TOBY JORDAN
Here are a few words from coach Zoe about why he has earned this…
"Committed and persistent are words that describe Toby's attitude towards training. Moving from community program up to 1:1 coaching this month, Toby has put the pedal to the metal. He has worked hard to improve his fitness after having longCOVID and an ankle injury, confidently executing his first month of a full program. Toby is extremely self reflective and enjoys trying to understand how he feels during training or a race so he can constantly learn from, improve and build on his endurance and mindset. After a big build phase, he is ready to face his 50km goals for Taupō and Tarawera.
He's well and truly aware that staying consistent and hitting key training sessions will lead to success. Congratulations Toby, we are excited to see how far you push yourself in endurance life".
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: KARIM NAGATY
Karim has shown No Weakness! He has embarked on a journey to become a better version of himself and has never looked back! Over 30kgs of fat loss to date, and with still a long way to go, Karim is just getting started!
Youth: ADAM ABEIDAT
Adam has been a part of my youth program for over 6 years. He has always been so fun to be around because he has a great sense of humor. But, recently something else has stood out about Adam. His hard work. Adam has participated with his family in several Final Fridays’ and despite being the youngest in the room, he has worked really hard to keep up and keep his team going. Additionally, Adam has recently transitioned to the Preteens class where he is doing an outstanding job learning new movements and pushing himself to improve. Congratulations, Adam!
Endurance: HANA BIBI
Words from her coach Rob Jones
"When Hana Started training with IFE 3 months ago, 5km was a challenge. She would finish this at 8.00p/km and be cooked, but she had an incredible ‘why’ and would not be stopped in her goal to run a marathon.
Fast forward 12 weeks and she has just completed a 32km treadmill run faster than that 5km pace.
As an athlete she is the perfect blend of happiness and hard work. She questions training sessions to understand their meaning, she is honest when she is tired and needs to deload or rest and she is never without a smile on her face (even on testing week!)
I'm very excited for the final month leading into Chicago marathon and know, that whilst this might have been the driving force to start running, it will not be the end."
Well done!
Ladies Run Club: ELIZABETH BRENAN
We would like to announce that Elizabeth is our August Member of the Month. Liz has been consistently ticking off her half marathon training all summer long in her build towards Amsterdam. Your dedication to the process is outstanding, Liz.
Endurance - Ireland: OLLY JAMES
Olly set an example not only for the community but for himself!. He took on a challenge of undertaking 6 marathons in 8 months. He has spoken about not feeling particularly proud about his marathons to date and was searching hard for this feeling.Some may have given up at this point.
On the 20th of August Olly ran his 4th marathon locally. We organised to do it with the community. Not only did Olly find personal pride, he hit milestones in his running with a PB and found huge personal growth and accomplishment.
We are insanely proud of you and I speak from the community when i say there is no one is more deserving for the August Member of the month.
Endurance - New Zealand: TOBY JORDAN
Here are a few words from coach Zoe about why he has earned this…
"Committed and persistent are words that describe Toby's attitude towards training. Moving from community program up to 1:1 coaching this month, Toby has put the pedal to the metal. He has worked hard to improve his fitness after having longCOVID and an ankle injury, confidently executing his first month of a full program. Toby is extremely self reflective and enjoys trying to understand how he feels during training or a race so he can constantly learn from, improve and build on his endurance and mindset. After a big build phase, he is ready to face his 50km goals for Taupō and Tarawera.
He's well and truly aware that staying consistent and hitting key training sessions will lead to success. Congratulations Toby, we are excited to see how far you push yourself in endurance life".
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: KARIM NAGATY
Karim has shown No Weakness! He has embarked on a journey to become a better version of himself and has never looked back! Over 30kgs of fat loss to date, and with still a long way to go, Karim is just getting started!
Youth: ADAM ABEIDAT
Adam has been a part of my youth program for over 6 years. He has always been so fun to be around because he has a great sense of humor. But, recently something else has stood out about Adam. His hard work. Adam has participated with his family in several Final Fridays’ and despite being the youngest in the room, he has worked really hard to keep up and keep his team going. Additionally, Adam has recently transitioned to the Preteens class where he is doing an outstanding job learning new movements and pushing himself to improve. Congratulations, Adam!
Endurance: HANA BIBI
Words from her coach Rob Jones
"When Hana Started training with IFE 3 months ago, 5km was a challenge. She would finish this at 8.00p/km and be cooked, but she had an incredible ‘why’ and would not be stopped in her goal to run a marathon.
Fast forward 12 weeks and she has just completed a 32km treadmill run faster than that 5km pace.
As an athlete she is the perfect blend of happiness and hard work. She questions training sessions to understand their meaning, she is honest when she is tired and needs to deload or rest and she is never without a smile on her face (even on testing week!)
I'm very excited for the final month leading into Chicago marathon and know, that whilst this might have been the driving force to start running, it will not be the end."
Well done!
Ladies Run Club: ELIZABETH BRENAN
We would like to announce that Elizabeth is our August Member of the Month. Liz has been consistently ticking off her half marathon training all summer long in her build towards Amsterdam. Your dedication to the process is outstanding, Liz.
Endurance - Ireland: OLLY JAMES
Olly set an example not only for the community but for himself!. He took on a challenge of undertaking 6 marathons in 8 months. He has spoken about not feeling particularly proud about his marathons to date and was searching hard for this feeling.Some may have given up at this point.
On the 20th of August Olly ran his 4th marathon locally. We organised to do it with the community. Not only did Olly find personal pride, he hit milestones in his running with a PB and found huge personal growth and accomplishment.
We are insanely proud of you and I speak from the community when i say there is no one is more deserving for the August Member of the month.
Endurance - New Zealand: TOBY JORDAN
Here are a few words from coach Zoe about why he has earned this…
"Committed and persistent are words that describe Toby's attitude towards training. Moving from community program up to 1:1 coaching this month, Toby has put the pedal to the metal. He has worked hard to improve his fitness after having longCOVID and an ankle injury, confidently executing his first month of a full program. Toby is extremely self reflective and enjoys trying to understand how he feels during training or a race so he can constantly learn from, improve and build on his endurance and mindset. After a big build phase, he is ready to face his 50km goals for Taupō and Tarawera.
He's well and truly aware that staying consistent and hitting key training sessions will lead to success. Congratulations Toby, we are excited to see how far you push yourself in endurance life".
InnerFight: KARIM NAGATY
Karim has shown No Weakness! He has embarked on a journey to become a better version of himself and has never looked back! Over 30kgs of fat loss to date, and with still a long way to go, Karim is just getting started!
Youth: ADAM ABEIDAT
Adam has been a part of my youth program for over 6 years. He has always been so fun to be around because he has a great sense of humor. But, recently something else has stood out about Adam. His hard work. Adam has participated with his family in several Final Fridays’ and despite being the youngest in the room, he has worked really hard to keep up and keep his team going. Additionally, Adam has recently transitioned to the Preteens class where he is doing an outstanding job learning new movements and pushing himself to improve. Congratulations, Adam!
Endurance: HANA BIBI
Words from her coach Rob Jones
"When Hana Started training with IFE 3 months ago, 5km was a challenge. She would finish this at 8.00p/km and be cooked, but she had an incredible ‘why’ and would not be stopped in her goal to run a marathon.
Fast forward 12 weeks and she has just completed a 32km treadmill run faster than that 5km pace.
As an athlete she is the perfect blend of happiness and hard work. She questions training sessions to understand their meaning, she is honest when she is tired and needs to deload or rest and she is never without a smile on her face (even on testing week!)
I'm very excited for the final month leading into Chicago marathon and know, that whilst this might have been the driving force to start running, it will not be the end."
Well done!
Ladies Run Club: ELIZABETH BRENAN
We would like to announce that Elizabeth is our August Member of the Month. Liz has been consistently ticking off her half marathon training all summer long in her build towards Amsterdam. Your dedication to the process is outstanding, Liz.
Endurance - Ireland: OLLY JAMES
Olly set an example not only for the community but for himself!. He took on a challenge of undertaking 6 marathons in 8 months. He has spoken about not feeling particularly proud about his marathons to date and was searching hard for this feeling.Some may have given up at this point.
On the 20th of August Olly ran his 4th marathon locally. We organised to do it with the community. Not only did Olly find personal pride, he hit milestones in his running with a PB and found huge personal growth and accomplishment.
We are insanely proud of you and I speak from the community when i say there is no one is more deserving for the August Member of the month.
Endurance - New Zealand: TOBY JORDAN
Here are a few words from coach Zoe about why he has earned this…
"Committed and persistent are words that describe Toby's attitude towards training. Moving from community program up to 1:1 coaching this month, Toby has put the pedal to the metal. He has worked hard to improve his fitness after having longCOVID and an ankle injury, confidently executing his first month of a full program. Toby is extremely self reflective and enjoys trying to understand how he feels during training or a race so he can constantly learn from, improve and build on his endurance and mindset. After a big build phase, he is ready to face his 50km goals for Taupō and Tarawera.
He's well and truly aware that staying consistent and hitting key training sessions will lead to success. Congratulations Toby, we are excited to see how far you push yourself in endurance life".
One-Hour Workout: Revving Your Swim Engine
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