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August Members of the Month
Monday:
Strength:
Every 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Every 2 minutes x 5
8 8 6 6 6 Deadlift
Conditioning:
2 rounds for time
30 Power Cleans
30 Air squats
Olivara Run
Tuesday:
Strength:
Every 90 seconds x 8
A) 8/8 Dumbbell Box Step-ups
B) 2-3 Pull-ups; rest 20 seconds; 2-3 Pull-ups
8 mins Rope Climb Skill
EMOM 8
1 Rope Climb
Conditioning:
3 rounds
20 alt Kettlebell Suitcase Reverse Lunge
20 Burpee Box Jump over
Wednesday:
Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Push Jerk
Conditioning:
In a Team of 3
AMRAP 28
Max Cal Ski
Max Cal C2 bike
Every 4 mins, alternate between
A) 3 wall walks
B) 10 Synchro DB STOH
Thursday:
Strength:
Every 2 minutes x 5
4 sets of 3 reps @ 80% of Max Back Squat
1 set AMRAP @ 80%
EMOM 8
Min 1 - 20 sec Chin-ups
Min 2 - 30 sec hollow-body flutter kicks
Conditioning:
2 minute Window
15/12/9 Cal Assault bike
Amrap
15 pull-ups
30 DU
Rest 1 min x4
Friday:
Strength:
Every 75 seconds x 9
A) 10 DB Bench Press
B) 10-20 sec L sit
C) 8/8 Powell Raise
Conditioning:
FOR TIME
4 Car Park Laps SB Bear Hug Carry (40/20)
40 TTB
40 HR Push-ups
40 Cal Row
3 Car Park Laps SB BH Carry
30 TTB
30 HR Push-ups
30 Cal Row
2 Car Park Laps SB BH Carry
20 TTB
20 HR Push-ups
20 Cal Row
Saturday with Coach Nic
Saturday and Sunday Strength:
Every 2 minutes x 6
2 2 1 1 1 Front squat
+
1 set amrap @75% of top single
Every 2 mins x 3
10-12 Zercher Barbell Good Morning
Every 90 sec x 8
A) 8 DB Bench Press
B) 5-15 sec chin over bar hold
Sunday Sweat:
For Time
5 Rounds
300/250m row
12 burpee over rower
Into
5 Rounds
300/250m Ski
20 RKBS
GYMNASTICS
This week we’re back to inversions with handstand push-ups. We will work on body shapes, positional awareness, and transferring power from the legs to the arms. We will begin with handstand-specific work on the floor, then progress to boxes and the wall. We will finish with HSPU-specific strength work. See you there!
HYBRID FITNESS
This week we'll do final prep for Hyrox Dubai—a chance for a run-out for all those participating in the event.
MOBILITY
This week we’ll be maintaining a short focus on hip stability while progressing into thoracic mobility and core activation. With controlled mobility and stability exercises, we’ll improve posture, increase shoulder mobility, and build better core control. The aim is to improve upper-body mechanics, create better movement efficiency, and reduce unnecessary pressure on the lower back
WEIGHTLIFTING
This week, we’re continuing split jerk technique with a power clean + split jerk complex, followed by a heavy hang power clean EMOM.
Finishing with RDLs, barbell good mornings, and weighted planks to build a bulletproof posterior chain!
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: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
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.
