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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.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. 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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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 ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. 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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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. 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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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