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August Members of the Month
Monday:
Strength:
Every 2 mins x 3
2 Hang Squat Clean
Every 2 mins x 3
1 Hang Squat Clean
Conditioning:
3 minute windows:
1km assault bike
AMRAP
5 hang squat clean
5 burpee over bar
rest 3 mins x4
Tuesday:
Strength:
Every 2 mins x5
6 Dumbbell Push Press
Every 2 mins x 5
15 sec TTB/SLR
rest 15 sec
15 sec V-Ups or ABMAT Sit up
Conditioning:
3 rounds
3 wall walks
50 DU
5 BMU
Wednesday:
Strength:
Every 2 mins x 5
5 4 3 2 1 deadlift (reset each rep)
Conditioning:
4 minute windows
Park run
AMRAP
KB Power Stairs
rest 2 mins
500/400m Row
AMRAP
DB Burpee Cluster
rest 2 mins x 2
Thursday:
Strength:
Every 2 mins x 4
3 sets 8 alt Barbell back rack reverse lunge
1 set 20 alt back rack reverse lunges
EMOM 6
5 5 3 3 1 1 (strict pull ups/weighted)
Every 2 mins x 4
10 bent over supinated barbell rows
Conditioning:
In Pairs
10 mins max distance Ski
every transition complete
15 wall balls
Friday:
Strength:
Every 90 sec x 6
A) DB Bench Press 15 12 10 reps
B) 5 Box jump step down
Conditioning:
EMOM 30
1: 8 DB bench press
2: 15 box jump over
3: 40 sec Bear hug hold
4: 1 C2 Bike sprint
5: rest
6: res
Saturday:
Saturday and Sunday Strength:
Every 2:30 mins x 5
6 6 6 10 20 barbell hip thrust from the box
Every 90 sec x 5
5 front squat
Every 2 mins x 5
10 seated DB Strict Press
10 inverted rows
Sunday Sweat:
In Pairs
0-9 min
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
9-11 rest
11-20 min
3000m Assault bike
AMRAP YGIG
6 line facing burpee
10 AB Mat Sit Up
repeat
GYMNASTICS
Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!
Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!
HYBRID FITNESS
This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD
MOBILITY
This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. Finishing with triples on the back squat.
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 mins x 3
2 Hang Squat Clean
Every 2 mins x 3
1 Hang Squat Clean
Conditioning:
3 minute windows:
1km assault bike
AMRAP
5 hang squat clean
5 burpee over bar
rest 3 mins x4
Tuesday:
Strength:
Every 2 mins x5
6 Dumbbell Push Press
Every 2 mins x 5
15 sec TTB/SLR
rest 15 sec
15 sec V-Ups or ABMAT Sit up
Conditioning:
3 rounds
3 wall walks
50 DU
5 BMU
Wednesday:
Strength:
Every 2 mins x 5
5 4 3 2 1 deadlift (reset each rep)
Conditioning:
4 minute windows
Park run
AMRAP
KB Power Stairs
rest 2 mins
500/400m Row
AMRAP
DB Burpee Cluster
rest 2 mins x 2
Thursday:
Strength:
Every 2 mins x 4
3 sets 8 alt Barbell back rack reverse lunge
1 set 20 alt back rack reverse lunges
EMOM 6
5 5 3 3 1 1 (strict pull ups/weighted)
Every 2 mins x 4
10 bent over supinated barbell rows
Conditioning:
In Pairs
10 mins max distance Ski
every transition complete
15 wall balls
Friday:
Strength:
Every 90 sec x 6
A) DB Bench Press 15 12 10 reps
B) 5 Box jump step down
Conditioning:
EMOM 30
1: 8 DB bench press
2: 15 box jump over
3: 40 sec Bear hug hold
4: 1 C2 Bike sprint
5: rest
6: res
Saturday:
Saturday and Sunday Strength:
Every 2:30 mins x 5
6 6 6 10 20 barbell hip thrust from the box
Every 90 sec x 5
5 front squat
Every 2 mins x 5
10 seated DB Strict Press
10 inverted rows
Sunday Sweat:
In Pairs
0-9 min
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
9-11 rest
11-20 min
3000m Assault bike
AMRAP YGIG
6 line facing burpee
10 AB Mat Sit Up
repeat
GYMNASTICS
Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!
Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!
HYBRID FITNESS
This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD
MOBILITY
This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. Finishing with triples on the back squat.
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 mins x 3
2 Hang Squat Clean
Every 2 mins x 3
1 Hang Squat Clean
Conditioning:
3 minute windows:
1km assault bike
AMRAP
5 hang squat clean
5 burpee over bar
rest 3 mins x4
Tuesday:
Strength:
Every 2 mins x5
6 Dumbbell Push Press
Every 2 mins x 5
15 sec TTB/SLR
rest 15 sec
15 sec V-Ups or ABMAT Sit up
Conditioning:
3 rounds
3 wall walks
50 DU
5 BMU
Wednesday:
Strength:
Every 2 mins x 5
5 4 3 2 1 deadlift (reset each rep)
Conditioning:
4 minute windows
Park run
AMRAP
KB Power Stairs
rest 2 mins
500/400m Row
AMRAP
DB Burpee Cluster
rest 2 mins x 2
Thursday:
Strength:
Every 2 mins x 4
3 sets 8 alt Barbell back rack reverse lunge
1 set 20 alt back rack reverse lunges
EMOM 6
5 5 3 3 1 1 (strict pull ups/weighted)
Every 2 mins x 4
10 bent over supinated barbell rows
Conditioning:
In Pairs
10 mins max distance Ski
every transition complete
15 wall balls
Friday:
Strength:
Every 90 sec x 6
A) DB Bench Press 15 12 10 reps
B) 5 Box jump step down
Conditioning:
EMOM 30
1: 8 DB bench press
2: 15 box jump over
3: 40 sec Bear hug hold
4: 1 C2 Bike sprint
5: rest
6: res
Saturday:
Saturday and Sunday Strength:
Every 2:30 mins x 5
6 6 6 10 20 barbell hip thrust from the box
Every 90 sec x 5
5 front squat
Every 2 mins x 5
10 seated DB Strict Press
10 inverted rows
Sunday Sweat:
In Pairs
0-9 min
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
9-11 rest
11-20 min
3000m Assault bike
AMRAP YGIG
6 line facing burpee
10 AB Mat Sit Up
repeat
GYMNASTICS
Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!
Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!
HYBRID FITNESS
This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD
MOBILITY
This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. Finishing with triples on the back squat.
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 mins x 3
2 Hang Squat Clean
Every 2 mins x 3
1 Hang Squat Clean
Conditioning:
3 minute windows:
1km assault bike
AMRAP
5 hang squat clean
5 burpee over bar
rest 3 mins x4
Tuesday:
Strength:
Every 2 mins x5
6 Dumbbell Push Press
Every 2 mins x 5
15 sec TTB/SLR
rest 15 sec
15 sec V-Ups or ABMAT Sit up
Conditioning:
3 rounds
3 wall walks
50 DU
5 BMU
Wednesday:
Strength:
Every 2 mins x 5
5 4 3 2 1 deadlift (reset each rep)
Conditioning:
4 minute windows
Park run
AMRAP
KB Power Stairs
rest 2 mins
500/400m Row
AMRAP
DB Burpee Cluster
rest 2 mins x 2
Thursday:
Strength:
Every 2 mins x 4
3 sets 8 alt Barbell back rack reverse lunge
1 set 20 alt back rack reverse lunges
EMOM 6
5 5 3 3 1 1 (strict pull ups/weighted)
Every 2 mins x 4
10 bent over supinated barbell rows
Conditioning:
In Pairs
10 mins max distance Ski
every transition complete
15 wall balls
Friday:
Strength:
Every 90 sec x 6
A) DB Bench Press 15 12 10 reps
B) 5 Box jump step down
Conditioning:
EMOM 30
1: 8 DB bench press
2: 15 box jump over
3: 40 sec Bear hug hold
4: 1 C2 Bike sprint
5: rest
6: res
Saturday:
Saturday and Sunday Strength:
Every 2:30 mins x 5
6 6 6 10 20 barbell hip thrust from the box
Every 90 sec x 5
5 front squat
Every 2 mins x 5
10 seated DB Strict Press
10 inverted rows
Sunday Sweat:
In Pairs
0-9 min
Olivara run together
AMRAP YGIG
5 box jump over
10 Russian KB Swing
9-11 rest
11-20 min
3000m Assault bike
AMRAP YGIG
6 line facing burpee
10 AB Mat Sit Up
repeat
GYMNASTICS
Toes too far from the bar? Time to fix that in gymnastics this week with toes to bar focus!
Expect a mix of floor, low bar, and strict rig work to build positional awareness and strength before we go dynamic. We’ll wrap things up with lat and core focused work. See you there!
HYBRID FITNESS
This week we have some longer Hyrox specific intervals to get the leg endurance dialled in ready for HYROX AD
MOBILITY
This session focuses on hip mobility, movement quality and lower body health, combining mobility work with activation and stability drills to help you move freely, improve range of motion and build stronger, more capable hips.
WEIGHTLIFTING
Taking the barbell overhead. Power clean + push jerk. Power clean into hang clean. Partner DT. Finishing with triples on the back squat.
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.
