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Members of the Month (March)
Congratulations to all the Members of the Month for March!
InnerFight: AYDEN STEFANIUK
Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!
Youth: MAISON KIRKHAM
The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.
In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!
Endurance: HOUDA BOUHAYAT
Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.
Ladies Run Club: NICOLA OFFORD
Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.
Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.
Enjoy the race Nicky, we are all rooting for you!!
Endurance - Ireland: ROB GRANT
Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.
Endurance - New Zealand: KIM WILLIAMS
Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.
Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.
Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.
She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.
Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.
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: AYDEN STEFANIUK
Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!
Youth: MAISON KIRKHAM
The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.
In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!
Endurance: HOUDA BOUHAYAT
Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.
Ladies Run Club: NICOLA OFFORD
Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.
Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.
Enjoy the race Nicky, we are all rooting for you!!
Endurance - Ireland: ROB GRANT
Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.
Endurance - New Zealand: KIM WILLIAMS
Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.
Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.
Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.
She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.
Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.
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: AYDEN STEFANIUK
Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!
Youth: MAISON KIRKHAM
The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.
In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!
Endurance: HOUDA BOUHAYAT
Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.
Ladies Run Club: NICOLA OFFORD
Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.
Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.
Enjoy the race Nicky, we are all rooting for you!!
Endurance - Ireland: ROB GRANT
Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.
Endurance - New Zealand: KIM WILLIAMS
Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.
Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.
Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.
She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.
Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.
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: AYDEN STEFANIUK
Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!
Youth: MAISON KIRKHAM
The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.
In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!
Endurance: HOUDA BOUHAYAT
Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.
Ladies Run Club: NICOLA OFFORD
Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.
Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.
Enjoy the race Nicky, we are all rooting for you!!
Endurance - Ireland: ROB GRANT
Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.
Endurance - New Zealand: KIM WILLIAMS
Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.
Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.
Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.
She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.
Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.
InnerFight: AYDEN STEFANIUK
Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!
Youth: MAISON KIRKHAM
The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.
In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!
Endurance: HOUDA BOUHAYAT
Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.
Ladies Run Club: NICOLA OFFORD
Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.
Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.
Enjoy the race Nicky, we are all rooting for you!!
Endurance - Ireland: ROB GRANT
Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.
Endurance - New Zealand: KIM WILLIAMS
Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.
Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.
Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.
She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.
Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.
One-Hour Workout: Revving Your Swim Engine
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