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Members of the Month (December)
Congratulations to all the Members of the Month for December!
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InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
InnerFight: Graham Brown
Graham has been Mr Consistent for a long time. He always shows up to the early morning classes and has recently been involved in several community competitions. Graham has continued to be consistent throughout December, and it’s been awesome to see the changes he has made and his dedication to smashing life.
Youth: Emilio Laghi
Our Youth Member of the Month for December is Emilio Laghi. As a member of our teens' class, Emilio has made great progress since starting with us six months ago. With a consistently positive attitude and strong work ethic, he's always eager to learn new techniques and push himself to improve. It has been awesome to watch it all come together for him as his strength and confidence continue to grow. Emilio embodies the spirit of our teen fitness programme, demonstrating that commitment and perseverance lead to amazing results. Congratulations, Emilio!
Endurance: Dan Ridout
Dan Ridout sat down with Tom in April 2024 and clearly stated his goal: sub-3 hours at the Abu Dhabi Marathon.
Since that day, he has completely committed to the goal and The InnerFight Way of working towards it. He has immersed himself in the community but put himself first when it counts. He has adopted a growth mindset and an ability to turn negativity into positive lessons and attitudes. All this culminated in Dan running 2 hrs 57 mins in Abu Dhabi—a huge 11 min PB!
#NoWeakness Dan, our December Member of the Month.
Ladies Run Club: Armelle Liverton
This month, Armelle ticked off her first marathon. She absolutely smashed it in 4 hours 11 minutes after a steady and consistent 12-week training block with LRC. Well done, Armelle—plenty more racing to come in 2025!
Endurance - Ireland: Joyce Bartley
No shortcuts here. Joyce has been relentlessly focused on building her aerobic base over the last five months, and the results speak for themselves. In December, we conducted a final analysis for the block and re-tested her running. The outcome was fantastic: Joyce improved her threshold pace by 25 seconds per kilometre.
These gains go beyond medals or personal bests—they represent a complete transformation of her aerobic capacity. Joyce's hard work throughout the year has earned her a whole new running vocabulary heading into 2025, and we couldn’t be more excited and impressed by her commitment.
When you're in the thick of the process, it's hard to see the progress. But Joyce understood the journey, trusted the system, and showed up every single day.
Endurance - New Zealand: Angela Smith
Congratulations to Angela Smith for being our MOTM for December!
Angela is the definition of working hard and training harder. In her 4th year of racing and 5th year of training, Ang is tackling the 2-day individual event at Coast to Coast 2025. Ang has worked tirelessly to keep her training consistent by being adaptable and always, always finding a silver lining when things in life don't quite go to plan.
This December has been no different. Despite working overtime and increasing her training load, she has taken it all in her stride and has the hunger to do better and be better every single day. Ang has built up her running strength and endurance this month after a niggly foot had stopped her previously. She is determined to continue laying these strong foundations to run confidently over Goat Pass.
With the goal to improve her technique on the kayak, her technical downhill running, and her strength on the bike while nailing her nutrition, Ang knows what it takes to find the extra 1% in all areas of training for this unique multisport event.
Your top 2 inches are incredible, Ang, and we can't wait to see you in your element come race day in February.
One-Hour Workout: Revving Your Swim Engine
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