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Members of the Month (November)
Congratulations to all the Members of the Month for November!
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InnerFight: HOUDA TABBAL
Real change is not just numbers. It's way bigger than that. To get that change is hard, it demands consistency on the days when you feel zero motivation. What Houda has done of the last 15 months is inspiring on many levels. Congrats, keep smashing life!
Youth: LUKE PARKINSON
As a member of our Teens program, Luke is a great example of what it means to be dedicated and hardworking. He is consistent with his training and always striving to improve. He has made incredible progress in strength and fitness over the last few months. We are proud of his dedication and excited to see his future progress.
Endurance: TAKO DVALI
Her Coach Rob Jones says, "Consistency, positivity, and open-mindedness are 3 words that just pop up when I think about Tako Dvali.
In the last 6 months, she has seen phenomenal progress in her running. Her form, technique, paces and stamina have all been taken to the stratosphere!
This progress was highlighted in November with a solo organized 50km run around Al Qudra desert….in the dark.
She listens, takes feedback and implements. She is a very deserving Member of the Month!"
Ladies Run Club: ASHLEY SZAR
Ashley ticked off yet another Half Marathon this month, in her quest to complete 1 a month. November saw her race at the Nakheel Palm Run and show no weakness in the heat.
We are very proud of your accomplishments each month, Ashley!
Endurance - Ireland: JOYCE BARTLEY
Joyce has been one of InnerFight Ireland's longest-standing clients. She truly understands what it means to play the long game. Time and time again Joyce demonstrates what it takes to set aside work and patiently wait for the results. This month, Joyce has been reaping in the benefits, achieving personal bests in training runs! The value Joyce has gained from these experiences fuels her discipline. There is no bragging; it's pure results from hard work and dedication. Joyce we want to highlight you because of your epic determination and dedication to your training. Never change!
Endurance - New Zealand: NICKY FRANKS
Here are a few words from coach Zoe about why she has earned this...
"With a positive attitude & a detailed plan, Nicky, nails her training sessions week by week, month by month. She loves to know how to train specifically to achieve her goals.
Being involved in the process of planning her training and sorting out her extra workouts around our community sessions has meant that Nicky has had structure and success in adding speed and distance over the last few months. Having to pivot this month and be flexible in her training due to injury and sickness meant that Nicky went into her last event, The Taniwha, with determination - to prove that it’s about mind over matter. She showed that race who’s boss, completing her first marathon successfully in the trails. Bring on Tarawera Ultra 50km in February!
Our community loves your bubbly personality and will power Nicky! We are stoked to be supporting you as you smash your goals!"
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: HOUDA TABBAL
Real change is not just numbers. It's way bigger than that. To get that change is hard, it demands consistency on the days when you feel zero motivation. What Houda has done of the last 15 months is inspiring on many levels. Congrats, keep smashing life!
Youth: LUKE PARKINSON
As a member of our Teens program, Luke is a great example of what it means to be dedicated and hardworking. He is consistent with his training and always striving to improve. He has made incredible progress in strength and fitness over the last few months. We are proud of his dedication and excited to see his future progress.
Endurance: TAKO DVALI
Her Coach Rob Jones says, "Consistency, positivity, and open-mindedness are 3 words that just pop up when I think about Tako Dvali.
In the last 6 months, she has seen phenomenal progress in her running. Her form, technique, paces and stamina have all been taken to the stratosphere!
This progress was highlighted in November with a solo organized 50km run around Al Qudra desert….in the dark.
She listens, takes feedback and implements. She is a very deserving Member of the Month!"
Ladies Run Club: ASHLEY SZAR
Ashley ticked off yet another Half Marathon this month, in her quest to complete 1 a month. November saw her race at the Nakheel Palm Run and show no weakness in the heat.
We are very proud of your accomplishments each month, Ashley!
Endurance - Ireland: JOYCE BARTLEY
Joyce has been one of InnerFight Ireland's longest-standing clients. She truly understands what it means to play the long game. Time and time again Joyce demonstrates what it takes to set aside work and patiently wait for the results. This month, Joyce has been reaping in the benefits, achieving personal bests in training runs! The value Joyce has gained from these experiences fuels her discipline. There is no bragging; it's pure results from hard work and dedication. Joyce we want to highlight you because of your epic determination and dedication to your training. Never change!
Endurance - New Zealand: NICKY FRANKS
Here are a few words from coach Zoe about why she has earned this...
"With a positive attitude & a detailed plan, Nicky, nails her training sessions week by week, month by month. She loves to know how to train specifically to achieve her goals.
Being involved in the process of planning her training and sorting out her extra workouts around our community sessions has meant that Nicky has had structure and success in adding speed and distance over the last few months. Having to pivot this month and be flexible in her training due to injury and sickness meant that Nicky went into her last event, The Taniwha, with determination - to prove that it’s about mind over matter. She showed that race who’s boss, completing her first marathon successfully in the trails. Bring on Tarawera Ultra 50km in February!
Our community loves your bubbly personality and will power Nicky! We are stoked to be supporting you as you smash your goals!"
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: HOUDA TABBAL
Real change is not just numbers. It's way bigger than that. To get that change is hard, it demands consistency on the days when you feel zero motivation. What Houda has done of the last 15 months is inspiring on many levels. Congrats, keep smashing life!
Youth: LUKE PARKINSON
As a member of our Teens program, Luke is a great example of what it means to be dedicated and hardworking. He is consistent with his training and always striving to improve. He has made incredible progress in strength and fitness over the last few months. We are proud of his dedication and excited to see his future progress.
Endurance: TAKO DVALI
Her Coach Rob Jones says, "Consistency, positivity, and open-mindedness are 3 words that just pop up when I think about Tako Dvali.
In the last 6 months, she has seen phenomenal progress in her running. Her form, technique, paces and stamina have all been taken to the stratosphere!
This progress was highlighted in November with a solo organized 50km run around Al Qudra desert….in the dark.
She listens, takes feedback and implements. She is a very deserving Member of the Month!"
Ladies Run Club: ASHLEY SZAR
Ashley ticked off yet another Half Marathon this month, in her quest to complete 1 a month. November saw her race at the Nakheel Palm Run and show no weakness in the heat.
We are very proud of your accomplishments each month, Ashley!
Endurance - Ireland: JOYCE BARTLEY
Joyce has been one of InnerFight Ireland's longest-standing clients. She truly understands what it means to play the long game. Time and time again Joyce demonstrates what it takes to set aside work and patiently wait for the results. This month, Joyce has been reaping in the benefits, achieving personal bests in training runs! The value Joyce has gained from these experiences fuels her discipline. There is no bragging; it's pure results from hard work and dedication. Joyce we want to highlight you because of your epic determination and dedication to your training. Never change!
Endurance - New Zealand: NICKY FRANKS
Here are a few words from coach Zoe about why she has earned this...
"With a positive attitude & a detailed plan, Nicky, nails her training sessions week by week, month by month. She loves to know how to train specifically to achieve her goals.
Being involved in the process of planning her training and sorting out her extra workouts around our community sessions has meant that Nicky has had structure and success in adding speed and distance over the last few months. Having to pivot this month and be flexible in her training due to injury and sickness meant that Nicky went into her last event, The Taniwha, with determination - to prove that it’s about mind over matter. She showed that race who’s boss, completing her first marathon successfully in the trails. Bring on Tarawera Ultra 50km in February!
Our community loves your bubbly personality and will power Nicky! We are stoked to be supporting you as you smash your goals!"
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: HOUDA TABBAL
Real change is not just numbers. It's way bigger than that. To get that change is hard, it demands consistency on the days when you feel zero motivation. What Houda has done of the last 15 months is inspiring on many levels. Congrats, keep smashing life!
Youth: LUKE PARKINSON
As a member of our Teens program, Luke is a great example of what it means to be dedicated and hardworking. He is consistent with his training and always striving to improve. He has made incredible progress in strength and fitness over the last few months. We are proud of his dedication and excited to see his future progress.
Endurance: TAKO DVALI
Her Coach Rob Jones says, "Consistency, positivity, and open-mindedness are 3 words that just pop up when I think about Tako Dvali.
In the last 6 months, she has seen phenomenal progress in her running. Her form, technique, paces and stamina have all been taken to the stratosphere!
This progress was highlighted in November with a solo organized 50km run around Al Qudra desert….in the dark.
She listens, takes feedback and implements. She is a very deserving Member of the Month!"
Ladies Run Club: ASHLEY SZAR
Ashley ticked off yet another Half Marathon this month, in her quest to complete 1 a month. November saw her race at the Nakheel Palm Run and show no weakness in the heat.
We are very proud of your accomplishments each month, Ashley!
Endurance - Ireland: JOYCE BARTLEY
Joyce has been one of InnerFight Ireland's longest-standing clients. She truly understands what it means to play the long game. Time and time again Joyce demonstrates what it takes to set aside work and patiently wait for the results. This month, Joyce has been reaping in the benefits, achieving personal bests in training runs! The value Joyce has gained from these experiences fuels her discipline. There is no bragging; it's pure results from hard work and dedication. Joyce we want to highlight you because of your epic determination and dedication to your training. Never change!
Endurance - New Zealand: NICKY FRANKS
Here are a few words from coach Zoe about why she has earned this...
"With a positive attitude & a detailed plan, Nicky, nails her training sessions week by week, month by month. She loves to know how to train specifically to achieve her goals.
Being involved in the process of planning her training and sorting out her extra workouts around our community sessions has meant that Nicky has had structure and success in adding speed and distance over the last few months. Having to pivot this month and be flexible in her training due to injury and sickness meant that Nicky went into her last event, The Taniwha, with determination - to prove that it’s about mind over matter. She showed that race who’s boss, completing her first marathon successfully in the trails. Bring on Tarawera Ultra 50km in February!
Our community loves your bubbly personality and will power Nicky! We are stoked to be supporting you as you smash your goals!"
InnerFight: HOUDA TABBAL
Real change is not just numbers. It's way bigger than that. To get that change is hard, it demands consistency on the days when you feel zero motivation. What Houda has done of the last 15 months is inspiring on many levels. Congrats, keep smashing life!
Youth: LUKE PARKINSON
As a member of our Teens program, Luke is a great example of what it means to be dedicated and hardworking. He is consistent with his training and always striving to improve. He has made incredible progress in strength and fitness over the last few months. We are proud of his dedication and excited to see his future progress.
Endurance: TAKO DVALI
Her Coach Rob Jones says, "Consistency, positivity, and open-mindedness are 3 words that just pop up when I think about Tako Dvali.
In the last 6 months, she has seen phenomenal progress in her running. Her form, technique, paces and stamina have all been taken to the stratosphere!
This progress was highlighted in November with a solo organized 50km run around Al Qudra desert….in the dark.
She listens, takes feedback and implements. She is a very deserving Member of the Month!"
Ladies Run Club: ASHLEY SZAR
Ashley ticked off yet another Half Marathon this month, in her quest to complete 1 a month. November saw her race at the Nakheel Palm Run and show no weakness in the heat.
We are very proud of your accomplishments each month, Ashley!
Endurance - Ireland: JOYCE BARTLEY
Joyce has been one of InnerFight Ireland's longest-standing clients. She truly understands what it means to play the long game. Time and time again Joyce demonstrates what it takes to set aside work and patiently wait for the results. This month, Joyce has been reaping in the benefits, achieving personal bests in training runs! The value Joyce has gained from these experiences fuels her discipline. There is no bragging; it's pure results from hard work and dedication. Joyce we want to highlight you because of your epic determination and dedication to your training. Never change!
Endurance - New Zealand: NICKY FRANKS
Here are a few words from coach Zoe about why she has earned this...
"With a positive attitude & a detailed plan, Nicky, nails her training sessions week by week, month by month. She loves to know how to train specifically to achieve her goals.
Being involved in the process of planning her training and sorting out her extra workouts around our community sessions has meant that Nicky has had structure and success in adding speed and distance over the last few months. Having to pivot this month and be flexible in her training due to injury and sickness meant that Nicky went into her last event, The Taniwha, with determination - to prove that it’s about mind over matter. She showed that race who’s boss, completing her first marathon successfully in the trails. Bring on Tarawera Ultra 50km in February!
Our community loves your bubbly personality and will power Nicky! We are stoked to be supporting you as you smash your goals!"
One-Hour Workout: Revving Your Swim Engine
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