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Members of the Month (February)
Congratulations to all the Members of the Month for February!
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
One-Hour Workout: Revving Your Swim Engine
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