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August Members of the Month
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
Monday:
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
Conditioning:
In a 3 minute window
15 Dumbbell Hang Power Cleans
12 Pull ups
AMRAP
Cal row
rest 2 mins
In a 3 minute window
15 Dumbbell Front Squat
12 TTB
AMRAP
Cal Ski
rest 2 mins x3
Tuesday:
Strength:
EMOM 10
2 pull ups
Every 90 seconds x 6
10 10 8 8 6 6 /arm
Dumbbell Bent Over Row
Every 75 seconds x 6
30 seconds max reps Inverted Rows
Conditioning:
FOR TIME
in pairs
200 partner Wall Balls
Olivara run (together)
Wednesday:
Strength:
Every 2:00 x 6
3 Deadlift
Conditioning:
In a 4 minute window
30/25/20 cal ski
20 Kettlebell Hang Snatch
AMRAP
Wall Walk
rest 2 mins x 5
Thursday:
Strength:
Every 90 seconds x 6
5 Push Press
Every 75 seconds x 8
A: 5 Barbell Floor Press
B: 8 Dumbbell RDL @ 30x1
EMOM 8
M1 - 20 sec Dual KB OH Hold
M2 - 10 Banded Russian Kettlebell Swing
Conditioning:
4 rounds for time
20 dual KB Sumo Deadlift
15 Box Jumps
Friday:
Conditioning:
Dumbbell 12 Days of Christmas
1 Manmaker
2 Devil Press
3 Thrusters
4 DB Hang Power Clean
5 Front Squats
6 Renegade rows (e/side)
7 Deadlifts
8 Plank Pull throughs (e/side 1 db)
9 Db Floor Press
10 Suitcase hold step up
11 Russian twist (e/side)
12 Reverse lunge (e/side)
Saturday Session with Coach Eduan
Sunday Sweat:
In a team of 3 Amrap 40
(relay style)
200m row
Pool Run
15 burpee box jump overs
20 wall balls
Sunday Strength:
Every 2 mins x 6
8 alternating Barbell Reverse Lunges
Every 90 seconds x 4
8 Zercher Good Mornings @ 30x1
Every 2 minutes x 12
A- 10 Close Grip Bench Press
B - max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin with headstands for positional awareness. Then, we will move to the boxes to work on strict work. We’ll round out the session with negative, strict and kipping work from the wall.
HYBRID FITNESS
This week we are hitting some mixed intervals of running and sled work which will really challenge your lower body endurance followed by a tough EMOM
MOBILITY
This mobility class takes your shoulders through a smart, intentional progression—from restoring foundational movement to building lasting strength and freedom overhead. We begin by reawakening shoulder mechanics with gentle pre-hab and mobility drills, then move into stability work that reinforces healthy joint positioning. As the session progresses, we strengthen the rotator cuff and surrounding musculature, ultimately expanding your overhead range of motion so you can move more freely, lift more confidently, and train without discomfort.
WEIGHTLIFTING
This week we are drilling split jerk technique. Followed by the classic, clean + front squat + split jerk.
EMOM squat clean, clean deadlifts, finishing with heavy back squat triples.
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
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: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This morning we will be running at 3k pace and with 45s rest between. 400m, 500m, 600m, 700m, 800m, 900m, 1000m, 1100m, 1200m.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. This week the reps will be short and sharp, we will be running in the park behind InnerFight.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Session: Abu Dhabi Marathon
Please check the group WhatsAppp for warm-up time and location
InnerFight: Sara Janahi
Consistency = Results, and Sara is living proof!
Her dedication to showing up and putting in the work in our Mainline program is paying off with progress across all areas of her fitness. Always coachable, always bringing great energy, and always a pleasure to have in class. Her love for Redzone pushes her boundaries, and we can’t wait to see her stepping up and competing more in local events this year. Keep crushing it, Sara!
Youth: Tyler Mingay
Our youngest member, Tyler started personal training at the age of three and has shown remarkable progress over the past couple of years. He has worked hard to develop his physical literacy — jumping, climbing, body awareness—as well as to build strength and boost his curiosity and confidence. It has been incredible watching his growth over the last two years.
And for a fun fact: Tyler was born on the very day we opened InnerFight Studio City five years ago!
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Endurance: Neil Young
The race was Ironman Copenhagen.
Anyone who has Ironman as a goal impresses me. It immediately tells you something about the type of athlete standing before you. The race itself is one thing — as you can see, 13 hours of racing — but what I admire most is the dedication: juggling the volume of swimming, cycling, and running required; adding in strength sessions, mobility work, and daily care; figuring out and experimenting with the nutrition puzzle to ensure optimal fuelling on race day, having tested and fine-tuned the numbers.
Alongside all this, the real key is maintaining some sense of normality in family life — being a husband, a father, and going to work.
It’s a complex puzzle that requires the athlete to be open, honest, vulnerable, and willing to ask questions of both their coach and themselves. It’s easy to compare your training to others preparing for the same event, to see how different it looks, and to doubt yourself. But it requires you to drown out the noise. It requires you to stay present in yourself.
Neil has embraced this journey for the past six months. It hasn’t been an easy ride, but the outcome was a flawless race day.
Endurance - Ireland: Eimear Loughnane
Consistency isn’t easy. It takes discipline, patience, and the willingness to do the work even when it feels uncomfortable. Over the past four months, that’s exactly what Eimear has shown.
Week after week, she’s shown up, put in the effort, and trusted the process. The results are clear: stronger form, faster pace, improved efficiency, and a new mindset when it comes to tackling challenges.
Eimear, we’re proud to recognise you as our Member of the Month. You’ve earned it through hard work, openness to coaching, and the consistency that transforms potential into progress.
Endurance - New Zealand: Megan Raynor
Congratulations to Megan Raynor for being our MOTM for August.
Megan has been on a mission to get back into running after breaking her foot last year and having pneumonia at the start of this year. Having mastered the marathon distance, she decided a bigger scarier challenge was on the cards, Race Tekapo 50k.
Building back into training can be daunting post injury and sickness and requires a lot of patience, Meg has trusted the process and seen some huge progress because of it. She’s become a lover of the uphills, used strength training to become a powerhouse, and she’s learnt to fully trust herself as she full sends it on the downhills. Her primer race at the Mackenzie half was proof that she is a speedy gal on the trails!
Self belief is a huge part of being successful in training and Meg has worked hard on this on top of being consistent in her training and listening to her body. We can’t wait to see you nail this new distance in a few weeks time in Tekapo, Meg.
