.svg){kind=icon}
Members of the Month (January)
Congratulations to all the Members of the Month for January!
InnerFight: MOE ABEIDAT
Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.
The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.
Youth: JUMANA FAIZULLABHOY
Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!
Endurance: CRAIG BERGIN
Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.
Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.
His realism and honesty about future goal timelines add an inspiring touch to his journey.
Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."
Ladies Run Club: MEGAN VAN DER BERG
Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.
Endurance - Ireland: PAUL 'PAULIE' KILEEN
This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.
Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.
Thanks for being you, keep smashing it.
Endurance - New Zealand: BLAKE CARLIN
Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.
Blake now has his sights set on the Rotorua Marathon in May.
You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.
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: MOE ABEIDAT
Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.
The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.
Youth: JUMANA FAIZULLABHOY
Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!
Endurance: CRAIG BERGIN
Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.
Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.
His realism and honesty about future goal timelines add an inspiring touch to his journey.
Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."
Ladies Run Club: MEGAN VAN DER BERG
Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.
Endurance - Ireland: PAUL 'PAULIE' KILEEN
This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.
Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.
Thanks for being you, keep smashing it.
Endurance - New Zealand: BLAKE CARLIN
Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.
Blake now has his sights set on the Rotorua Marathon in May.
You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.
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: MOE ABEIDAT
Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.
The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.
Youth: JUMANA FAIZULLABHOY
Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!
Endurance: CRAIG BERGIN
Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.
Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.
His realism and honesty about future goal timelines add an inspiring touch to his journey.
Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."
Ladies Run Club: MEGAN VAN DER BERG
Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.
Endurance - Ireland: PAUL 'PAULIE' KILEEN
This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.
Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.
Thanks for being you, keep smashing it.
Endurance - New Zealand: BLAKE CARLIN
Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.
Blake now has his sights set on the Rotorua Marathon in May.
You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.
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: MOE ABEIDAT
Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.
The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.
Youth: JUMANA FAIZULLABHOY
Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!
Endurance: CRAIG BERGIN
Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.
Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.
His realism and honesty about future goal timelines add an inspiring touch to his journey.
Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."
Ladies Run Club: MEGAN VAN DER BERG
Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.
Endurance - Ireland: PAUL 'PAULIE' KILEEN
This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.
Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.
Thanks for being you, keep smashing it.
Endurance - New Zealand: BLAKE CARLIN
Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.
Blake now has his sights set on the Rotorua Marathon in May.
You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.
InnerFight: MOE ABEIDAT
Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.
The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.
Youth: JUMANA FAIZULLABHOY
Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!
Endurance: CRAIG BERGIN
Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.
Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.
His realism and honesty about future goal timelines add an inspiring touch to his journey.
Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."
Ladies Run Club: MEGAN VAN DER BERG
Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.
Endurance - Ireland: PAUL 'PAULIE' KILEEN
This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.
Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.
Thanks for being you, keep smashing it.
Endurance - New Zealand: BLAKE CARLIN
Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.
Blake now has his sights set on the Rotorua Marathon in May.
You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.
One-Hour Workout: Revving Your Swim Engine
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
