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Members of the Month (November)
Congratulations to all the Members of the Month for November!
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
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Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
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ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
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. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
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. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
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. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
One-Hour Workout: Revving Your Swim Engine
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