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Members of the Month (July)
Congratulations to all the Members of the Month for July!
Congratulations to all the Members of the Month for July!
InnerFight: NADA OMAR
Nada's consistency in the gym is about as consistent as the smile she has on her face every time she walks through the door at InnerFight, which is why she wins in the gym and wins at life!
Youth: MARINA PETROVA
We are lucky to have Marina in class. Since returning from summer break in June, Marina has consistently trained and has seen great progress in strength and technique in gymnastics movements. Marina challenges herself each class and is always one of the hardest working in the room. Her focus and hard work are remarkable. We are fortunate to have the chance to work with such a kind, driven young woman. Congratulations, Marina!
Endurance: ALEX DINSDALE
Words from her coach Rob Foster "Well done Alex. This isn't just for one month, since training with IFE, Alex has barely put a foot wrong. Every race she has targeted, she has smashed; Challenge Roth, London, Valencia and Toyko Marathon, and now smashing her pb for the Maratona Dles Dolomiti. She is quite simply outstanding."
Ladies Run Club: MEGAN TIDBURY
Megan embraces all things IFE and LRC. She consistently works hard, and encourages others to do the same. She even initiated the LRC weekly Sunday summer runs for those still in Dubai. Thanks for being part of the team Megan!
Endurance - Ireland: NEIL O'ROURKE
Neil started coming to the social run with little to no running experience. A few weeks in, Neil signed up as and IF member with the focus of wanting to do the Eco trail 19k in September. Neil has been met with many hurdles including his natural high heart rate and some common running injuries.
This did not stop Neil. He dug into the advice, got tests done, built up his confidence and continues to place brick after brick on the wall without skipping a section and has seen amazing results.
Recently Neil did a Vo2 max test and after a fantastic result we saw Neil trust in his ability to push. A very positive example of using data to your benefit.
Neil is inspirational in his want to succeed and we are so lucky to have him on the team.
Endurance - New Zealand: BEULAH BOTHA
Here are a few words from coach Zoe: "Beulah is one of our community members who has been training with us since April this year. She absolutely loves running and has some very big challenges coming up towards the end of this year. This month, Beulah tackled the WUU2K and, despite a bout of sickness before the race, she stayed consistent and determined in her training and finished the 21km trail run with a smile. Beulah turns up to all of our community sessions no matter the weather, she just puts on multiple layers of clothing and brings a can do attitude! She has shared that Track sessions have helped her shift her mindset when it comes to finding that extra bit of gas to finish an event strong. Mental resilience and showing up no matter what is what Beulah models to the rest of our community.
Beulah - We love having you as part of our local community and we are excited to help you chase your goals for your up coming events!"
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!
Congratulations to all the Members of the Month for July!
InnerFight: NADA OMAR
Nada's consistency in the gym is about as consistent as the smile she has on her face every time she walks through the door at InnerFight, which is why she wins in the gym and wins at life!
Youth: MARINA PETROVA
We are lucky to have Marina in class. Since returning from summer break in June, Marina has consistently trained and has seen great progress in strength and technique in gymnastics movements. Marina challenges herself each class and is always one of the hardest working in the room. Her focus and hard work are remarkable. We are fortunate to have the chance to work with such a kind, driven young woman. Congratulations, Marina!
Endurance: ALEX DINSDALE
Words from her coach Rob Foster "Well done Alex. This isn't just for one month, since training with IFE, Alex has barely put a foot wrong. Every race she has targeted, she has smashed; Challenge Roth, London, Valencia and Toyko Marathon, and now smashing her pb for the Maratona Dles Dolomiti. She is quite simply outstanding."
Ladies Run Club: MEGAN TIDBURY
Megan embraces all things IFE and LRC. She consistently works hard, and encourages others to do the same. She even initiated the LRC weekly Sunday summer runs for those still in Dubai. Thanks for being part of the team Megan!
Endurance - Ireland: NEIL O'ROURKE
Neil started coming to the social run with little to no running experience. A few weeks in, Neil signed up as and IF member with the focus of wanting to do the Eco trail 19k in September. Neil has been met with many hurdles including his natural high heart rate and some common running injuries.
This did not stop Neil. He dug into the advice, got tests done, built up his confidence and continues to place brick after brick on the wall without skipping a section and has seen amazing results.
Recently Neil did a Vo2 max test and after a fantastic result we saw Neil trust in his ability to push. A very positive example of using data to your benefit.
Neil is inspirational in his want to succeed and we are so lucky to have him on the team.
Endurance - New Zealand: BEULAH BOTHA
Here are a few words from coach Zoe: "Beulah is one of our community members who has been training with us since April this year. She absolutely loves running and has some very big challenges coming up towards the end of this year. This month, Beulah tackled the WUU2K and, despite a bout of sickness before the race, she stayed consistent and determined in her training and finished the 21km trail run with a smile. Beulah turns up to all of our community sessions no matter the weather, she just puts on multiple layers of clothing and brings a can do attitude! She has shared that Track sessions have helped her shift her mindset when it comes to finding that extra bit of gas to finish an event strong. Mental resilience and showing up no matter what is what Beulah models to the rest of our community.
Beulah - We love having you as part of our local community and we are excited to help you chase your goals for your up coming events!"
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.
Congratulations to all the Members of the Month for July!
InnerFight: NADA OMAR
Nada's consistency in the gym is about as consistent as the smile she has on her face every time she walks through the door at InnerFight, which is why she wins in the gym and wins at life!
Youth: MARINA PETROVA
We are lucky to have Marina in class. Since returning from summer break in June, Marina has consistently trained and has seen great progress in strength and technique in gymnastics movements. Marina challenges herself each class and is always one of the hardest working in the room. Her focus and hard work are remarkable. We are fortunate to have the chance to work with such a kind, driven young woman. Congratulations, Marina!
Endurance: ALEX DINSDALE
Words from her coach Rob Foster "Well done Alex. This isn't just for one month, since training with IFE, Alex has barely put a foot wrong. Every race she has targeted, she has smashed; Challenge Roth, London, Valencia and Toyko Marathon, and now smashing her pb for the Maratona Dles Dolomiti. She is quite simply outstanding."
Ladies Run Club: MEGAN TIDBURY
Megan embraces all things IFE and LRC. She consistently works hard, and encourages others to do the same. She even initiated the LRC weekly Sunday summer runs for those still in Dubai. Thanks for being part of the team Megan!
Endurance - Ireland: NEIL O'ROURKE
Neil started coming to the social run with little to no running experience. A few weeks in, Neil signed up as and IF member with the focus of wanting to do the Eco trail 19k in September. Neil has been met with many hurdles including his natural high heart rate and some common running injuries.
This did not stop Neil. He dug into the advice, got tests done, built up his confidence and continues to place brick after brick on the wall without skipping a section and has seen amazing results.
Recently Neil did a Vo2 max test and after a fantastic result we saw Neil trust in his ability to push. A very positive example of using data to your benefit.
Neil is inspirational in his want to succeed and we are so lucky to have him on the team.
Endurance - New Zealand: BEULAH BOTHA
Here are a few words from coach Zoe: "Beulah is one of our community members who has been training with us since April this year. She absolutely loves running and has some very big challenges coming up towards the end of this year. This month, Beulah tackled the WUU2K and, despite a bout of sickness before the race, she stayed consistent and determined in her training and finished the 21km trail run with a smile. Beulah turns up to all of our community sessions no matter the weather, she just puts on multiple layers of clothing and brings a can do attitude! She has shared that Track sessions have helped her shift her mindset when it comes to finding that extra bit of gas to finish an event strong. Mental resilience and showing up no matter what is what Beulah models to the rest of our community.
Beulah - We love having you as part of our local community and we are excited to help you chase your goals for your up coming events!"
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
Congratulations to all the Members of the Month for July!
InnerFight: NADA OMAR
Nada's consistency in the gym is about as consistent as the smile she has on her face every time she walks through the door at InnerFight, which is why she wins in the gym and wins at life!
Youth: MARINA PETROVA
We are lucky to have Marina in class. Since returning from summer break in June, Marina has consistently trained and has seen great progress in strength and technique in gymnastics movements. Marina challenges herself each class and is always one of the hardest working in the room. Her focus and hard work are remarkable. We are fortunate to have the chance to work with such a kind, driven young woman. Congratulations, Marina!
Endurance: ALEX DINSDALE
Words from her coach Rob Foster "Well done Alex. This isn't just for one month, since training with IFE, Alex has barely put a foot wrong. Every race she has targeted, she has smashed; Challenge Roth, London, Valencia and Toyko Marathon, and now smashing her pb for the Maratona Dles Dolomiti. She is quite simply outstanding."
Ladies Run Club: MEGAN TIDBURY
Megan embraces all things IFE and LRC. She consistently works hard, and encourages others to do the same. She even initiated the LRC weekly Sunday summer runs for those still in Dubai. Thanks for being part of the team Megan!
Endurance - Ireland: NEIL O'ROURKE
Neil started coming to the social run with little to no running experience. A few weeks in, Neil signed up as and IF member with the focus of wanting to do the Eco trail 19k in September. Neil has been met with many hurdles including his natural high heart rate and some common running injuries.
This did not stop Neil. He dug into the advice, got tests done, built up his confidence and continues to place brick after brick on the wall without skipping a section and has seen amazing results.
Recently Neil did a Vo2 max test and after a fantastic result we saw Neil trust in his ability to push. A very positive example of using data to your benefit.
Neil is inspirational in his want to succeed and we are so lucky to have him on the team.
Endurance - New Zealand: BEULAH BOTHA
Here are a few words from coach Zoe: "Beulah is one of our community members who has been training with us since April this year. She absolutely loves running and has some very big challenges coming up towards the end of this year. This month, Beulah tackled the WUU2K and, despite a bout of sickness before the race, she stayed consistent and determined in her training and finished the 21km trail run with a smile. Beulah turns up to all of our community sessions no matter the weather, she just puts on multiple layers of clothing and brings a can do attitude! She has shared that Track sessions have helped her shift her mindset when it comes to finding that extra bit of gas to finish an event strong. Mental resilience and showing up no matter what is what Beulah models to the rest of our community.
Beulah - We love having you as part of our local community and we are excited to help you chase your goals for your up coming events!"
Congratulations to all the Members of the Month for July!
InnerFight: NADA OMAR
Nada's consistency in the gym is about as consistent as the smile she has on her face every time she walks through the door at InnerFight, which is why she wins in the gym and wins at life!
Youth: MARINA PETROVA
We are lucky to have Marina in class. Since returning from summer break in June, Marina has consistently trained and has seen great progress in strength and technique in gymnastics movements. Marina challenges herself each class and is always one of the hardest working in the room. Her focus and hard work are remarkable. We are fortunate to have the chance to work with such a kind, driven young woman. Congratulations, Marina!
Endurance: ALEX DINSDALE
Words from her coach Rob Foster "Well done Alex. This isn't just for one month, since training with IFE, Alex has barely put a foot wrong. Every race she has targeted, she has smashed; Challenge Roth, London, Valencia and Toyko Marathon, and now smashing her pb for the Maratona Dles Dolomiti. She is quite simply outstanding."
Ladies Run Club: MEGAN TIDBURY
Megan embraces all things IFE and LRC. She consistently works hard, and encourages others to do the same. She even initiated the LRC weekly Sunday summer runs for those still in Dubai. Thanks for being part of the team Megan!
Endurance - Ireland: NEIL O'ROURKE
Neil started coming to the social run with little to no running experience. A few weeks in, Neil signed up as and IF member with the focus of wanting to do the Eco trail 19k in September. Neil has been met with many hurdles including his natural high heart rate and some common running injuries.
This did not stop Neil. He dug into the advice, got tests done, built up his confidence and continues to place brick after brick on the wall without skipping a section and has seen amazing results.
Recently Neil did a Vo2 max test and after a fantastic result we saw Neil trust in his ability to push. A very positive example of using data to your benefit.
Neil is inspirational in his want to succeed and we are so lucky to have him on the team.
Endurance - New Zealand: BEULAH BOTHA
Here are a few words from coach Zoe: "Beulah is one of our community members who has been training with us since April this year. She absolutely loves running and has some very big challenges coming up towards the end of this year. This month, Beulah tackled the WUU2K and, despite a bout of sickness before the race, she stayed consistent and determined in her training and finished the 21km trail run with a smile. Beulah turns up to all of our community sessions no matter the weather, she just puts on multiple layers of clothing and brings a can do attitude! She has shared that Track sessions have helped her shift her mindset when it comes to finding that extra bit of gas to finish an event strong. Mental resilience and showing up no matter what is what Beulah models to the rest of our community.
Beulah - We love having you as part of our local community and we are excited to help you chase your goals for your up coming events!"
One-Hour Workout: Revving Your Swim Engine
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