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Members of the Month (October)
Congratulations to all the Members of the Month for October!
Congratulations to all the Members of the Month for October!
InnerFight: LAUREN PHILIPPOU
Lauren has been a consistent member for three years! She is a business owner and working mother of 3 little ones, yet she is a role model for her kids in making fitness an essential part of life. She has seen incredible progress in her fitness and continues to crush it in classes! An active member of the community along with her family, attending all our events!
Youth: JOSHUA PHILIPPOU
Joshua Philippou is a member of our Kids class, who has a passion for fitness and his energy inspires others. He wants to move well and push himself to do better in both technique and making progress. He enjoys challenging himself both in and out of class. This month we saw Joshua join in Final Friday with his family. He was calm, confident, and focused. He did an outstanding job doing his best while working hard through each of the workouts. Congratulations, Joshua!
Endurance: SLAYDE BAKER
Slayde has only been in our community for a short while, but she’s fitted in incredibly well. Since day one she has been super positive and understands how we work here at IFE. She was one of our first community members and has gone from strength to strength with the pack. Picking up 3rd overall at Salalah and recently helping out Jad at the recent Mamzar Tri run leg. She continues to turn up, train hard and shows a load of #noweakness
Ladies Run Club: ALEX WILLIAMS
Alex joined LRC in August 2022 to surround herself with other runners and build some healthy habits. In March 2023 she leaned into more running, stacked consistency, and used LRC for accountability to her progress. The journey has been amazing to date, with Alex ticking off her first Half Marathon in Amsterdam this October, and no doubt, many more to come. Well done Alex, you inspire many!
Endurance - Ireland: POLLY DEMERY
Polly started with us with a feeling of fear around the Amsterdam marathon. She hadn’t done any specific training for it and was worried she wouldn’t be able to complete it. When Polly joined, her longest run to date had been 12km.
Polly got straight to work, asked all the right questions, applied herself and when I say applied herself, she didn’t miss a single session since she became a member.
She has also rocked up at race events that other clients were running to support them in the lashings of rain on more than one occasion. Her support and encouragement is admirable and exactly what our community represents.
Polly, we want to recognise your commitment to the community. With the improvements you have made since starting, we see a very bright running journey ahead of you.
Endurance - New Zealand: ASHLEY CHILD
Here are a few words from coach her coach Zoe:
"Ashley joined us in April as a remote community member before moving into 1:1 coaching as she set her sights on one of the majors, the New York Marathon . Ashley is no stranger to half marathons, but decided since living in New York City, that it would be rude not to participate in one of the greatest events the city has to offer and go all in.
She has worked hard to hit her training sessions accurately and positively. With work and travel added into her busy schedule over the last few months, October was the key month in her build up to get her race ready. Ashley hit every tempo, strength session, race pace prep and long run with determination, as well as practicing her nutrition and hydration plan well before this Sundays showdown.
You’ve done the hard work Ashley, now it’s go time! Enjoy the wild ride that the New York City Marathon will bring come 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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
Congratulations to all the Members of the Month for October!
InnerFight: LAUREN PHILIPPOU
Lauren has been a consistent member for three years! She is a business owner and working mother of 3 little ones, yet she is a role model for her kids in making fitness an essential part of life. She has seen incredible progress in her fitness and continues to crush it in classes! An active member of the community along with her family, attending all our events!
Youth: JOSHUA PHILIPPOU
Joshua Philippou is a member of our Kids class, who has a passion for fitness and his energy inspires others. He wants to move well and push himself to do better in both technique and making progress. He enjoys challenging himself both in and out of class. This month we saw Joshua join in Final Friday with his family. He was calm, confident, and focused. He did an outstanding job doing his best while working hard through each of the workouts. Congratulations, Joshua!
Endurance: SLAYDE BAKER
Slayde has only been in our community for a short while, but she’s fitted in incredibly well. Since day one she has been super positive and understands how we work here at IFE. She was one of our first community members and has gone from strength to strength with the pack. Picking up 3rd overall at Salalah and recently helping out Jad at the recent Mamzar Tri run leg. She continues to turn up, train hard and shows a load of #noweakness
Ladies Run Club: ALEX WILLIAMS
Alex joined LRC in August 2022 to surround herself with other runners and build some healthy habits. In March 2023 she leaned into more running, stacked consistency, and used LRC for accountability to her progress. The journey has been amazing to date, with Alex ticking off her first Half Marathon in Amsterdam this October, and no doubt, many more to come. Well done Alex, you inspire many!
Endurance - Ireland: POLLY DEMERY
Polly started with us with a feeling of fear around the Amsterdam marathon. She hadn’t done any specific training for it and was worried she wouldn’t be able to complete it. When Polly joined, her longest run to date had been 12km.
Polly got straight to work, asked all the right questions, applied herself and when I say applied herself, she didn’t miss a single session since she became a member.
She has also rocked up at race events that other clients were running to support them in the lashings of rain on more than one occasion. Her support and encouragement is admirable and exactly what our community represents.
Polly, we want to recognise your commitment to the community. With the improvements you have made since starting, we see a very bright running journey ahead of you.
Endurance - New Zealand: ASHLEY CHILD
Here are a few words from coach her coach Zoe:
"Ashley joined us in April as a remote community member before moving into 1:1 coaching as she set her sights on one of the majors, the New York Marathon . Ashley is no stranger to half marathons, but decided since living in New York City, that it would be rude not to participate in one of the greatest events the city has to offer and go all in.
She has worked hard to hit her training sessions accurately and positively. With work and travel added into her busy schedule over the last few months, October was the key month in her build up to get her race ready. Ashley hit every tempo, strength session, race pace prep and long run with determination, as well as practicing her nutrition and hydration plan well before this Sundays showdown.
You’ve done the hard work Ashley, now it’s go time! Enjoy the wild ride that the New York City Marathon will bring come Sunday"
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
Congratulations to all the Members of the Month for October!
InnerFight: LAUREN PHILIPPOU
Lauren has been a consistent member for three years! She is a business owner and working mother of 3 little ones, yet she is a role model for her kids in making fitness an essential part of life. She has seen incredible progress in her fitness and continues to crush it in classes! An active member of the community along with her family, attending all our events!
Youth: JOSHUA PHILIPPOU
Joshua Philippou is a member of our Kids class, who has a passion for fitness and his energy inspires others. He wants to move well and push himself to do better in both technique and making progress. He enjoys challenging himself both in and out of class. This month we saw Joshua join in Final Friday with his family. He was calm, confident, and focused. He did an outstanding job doing his best while working hard through each of the workouts. Congratulations, Joshua!
Endurance: SLAYDE BAKER
Slayde has only been in our community for a short while, but she’s fitted in incredibly well. Since day one she has been super positive and understands how we work here at IFE. She was one of our first community members and has gone from strength to strength with the pack. Picking up 3rd overall at Salalah and recently helping out Jad at the recent Mamzar Tri run leg. She continues to turn up, train hard and shows a load of #noweakness
Ladies Run Club: ALEX WILLIAMS
Alex joined LRC in August 2022 to surround herself with other runners and build some healthy habits. In March 2023 she leaned into more running, stacked consistency, and used LRC for accountability to her progress. The journey has been amazing to date, with Alex ticking off her first Half Marathon in Amsterdam this October, and no doubt, many more to come. Well done Alex, you inspire many!
Endurance - Ireland: POLLY DEMERY
Polly started with us with a feeling of fear around the Amsterdam marathon. She hadn’t done any specific training for it and was worried she wouldn’t be able to complete it. When Polly joined, her longest run to date had been 12km.
Polly got straight to work, asked all the right questions, applied herself and when I say applied herself, she didn’t miss a single session since she became a member.
She has also rocked up at race events that other clients were running to support them in the lashings of rain on more than one occasion. Her support and encouragement is admirable and exactly what our community represents.
Polly, we want to recognise your commitment to the community. With the improvements you have made since starting, we see a very bright running journey ahead of you.
Endurance - New Zealand: ASHLEY CHILD
Here are a few words from coach her coach Zoe:
"Ashley joined us in April as a remote community member before moving into 1:1 coaching as she set her sights on one of the majors, the New York Marathon . Ashley is no stranger to half marathons, but decided since living in New York City, that it would be rude not to participate in one of the greatest events the city has to offer and go all in.
She has worked hard to hit her training sessions accurately and positively. With work and travel added into her busy schedule over the last few months, October was the key month in her build up to get her race ready. Ashley hit every tempo, strength session, race pace prep and long run with determination, as well as practicing her nutrition and hydration plan well before this Sundays showdown.
You’ve done the hard work Ashley, now it’s go time! Enjoy the wild ride that the New York City Marathon will bring come Sunday"
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 6 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will have building 400s, starting at 5km pace and working down towards 1km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 400m intervals in the morning and evening. After each rep you have 60 sec to allow your HR to come back down, so keeping the running fast throughout the session. Aiming for 8-12 reps.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a pyramid, running our efforts and recovery time for time. The aim is to keep all efforts at 8/10 throughout the session.
1min effort : 1min recovery
2min effort : 2min recovery
3min effort : 3min recovery
4min effort : 4min recovery
5min effort : 5min recovery
4min effort : 4min recovery
3min effort : 3min recovery
2min effort : 2min recovery
1min effort : 1min recovery
Monday:
We start the week with some single-leg strength in our Engine class before taking on 4 5-minute AMRAPS, buy in with rowing or ski erg, and then it's lunges, toes to bar, kettlebell swings, and box jumps for the remaining time.
Strength:
Every 2:30 x 4-8 Bulgarian Split Squat tempo 30X1
Conditioning:
In a 5-minute window
600/500m row
AMRAP 20 alt prisoner reverse lunges + 10 TTB
Rest 3 mins
In a 5-minute window
600/500m ski
AMRAP 20 Russian KB Swing + 15 Box Jump Over
Rest 3 mins
x 2
Tuesday:
Tuesday, we have some strict positional strength to start before a solid push and pull day, and to finish the session, you have to send it on the devil's press and bike sprints
Strength:
A) EMOM x 8 - Min 1, 10-30 sec chin-up over bar hold / Min 2, 20 sec wall Facing HS Hold
B) Every 90 sec x 9 - 1) 8 DB bench Press @30x1 / 2) 6-10 Inverted Row / 3) 30 Sec GHD Sit-ups
C) EMOM x 6 - Min 1- 30 sec Banded Tricep Extension / Min 2 - 30 sec KB Horn Curl
Conditioning:
For Time
15-12-9 Devil Press
12/9 cal ass Bike After Each Round
Wednesday:
Wednesday, we are power cleaning throughout the session, some technical hang power clean triples to start, followed by some intervals with ever-increasing loads on the power clean.
Strength:
Every 75 sec x 8 - 3 hang power clean
Conditioning:
10-minute AMRAP
Park Run
8 power clean (50/30)
20 wall balls
rest 3 mins
10-minute AMRAP
Park Run
8 power clean (60/40)
20 wall balls
rest 3 mins
10 min AMRAP
Park Run
8 power clean (70/50)
20 wall balls
Thursday:
Thursday, we are working through multiple trisets of the same movement patterns to build some capacity, and then we have 3 minutes of work in the workout of the day.
Strength:
3 Rounds
6 Strict Pull-ups/Chin-Ups
rest 30 seconds
12 Ring Rows
rest 30 seconds
24 Alternating Gorilla Rows
Rest 2 mins
3 Rounds
6 Dual DB Strict Press
rest 30 seconds
12 Push-Ups
rest 30 sec
24 Alternating DB Floor Press
Rest 2 mins
Conditioning:
1 min Max Cal Ski
Rest 2 mins
x 3
Friday:
Friday therapy will have a strongman twist for you and your partner.
Strength:
Sandbag Speed Relay
2 SandBag to shoulder 5m carry x 5
Conditioning:
In Pairs for total calories and reps, both partners work at the same time! Everything will be explained, just show up and be ready to work!
P1 - Max Sandbag to Shoulder
P2- Max Cal Row
P1- Sandbag Squat
P2 - Max Cal Row
P1- Sandbag Rev Lunge
P2 - Max Cal Row
Rest 3 mins
Saturday and Sunday:
Saturday Sessions, as always, will be a great start to the week, and we wrap up with some Heavy 5s on our Deadlift and some challenging box squats in strength, whilst we have some tough running and erg intervals in engine on Sunday!
GYMNASTICS
Tuesday, we’ll visit the bar for pull-ups! Strict, kipping and butterfly will make an appearance alongside some tried and tested progressions.
Thursday, we’re dialling in on toes-to-bar! We’ll start by waking up the core and hip flexors, then moving to low rig and bar progressions.
HYBRID FITNESS
For this week's HYROX session, we are increasing our running volume with some run-ski intervals. Following this, we will look to train some lower body endurance with sled push, farmers walk and short distance run intervals.
MOBILITY
This class is designed to enhance full-body mobility with a focus on relieving lower back pain and improving hip mobility. Through guided stretches, functional movements, and targeted mobility drills, you’ll increase flexibility, reduce stiffness, and build strength where it matters most. Perfect for anyone looking to move more freely, ease discomfort, and support long-term joint health. All levels welcome.
WEIGHTLIFTING
This week, we are working on the split jerk technique in weightlifting. Followed by a classic complex of clean + front squat + jerk.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Congratulations to all the Members of the Month for October!
InnerFight: LAUREN PHILIPPOU
Lauren has been a consistent member for three years! She is a business owner and working mother of 3 little ones, yet she is a role model for her kids in making fitness an essential part of life. She has seen incredible progress in her fitness and continues to crush it in classes! An active member of the community along with her family, attending all our events!
Youth: JOSHUA PHILIPPOU
Joshua Philippou is a member of our Kids class, who has a passion for fitness and his energy inspires others. He wants to move well and push himself to do better in both technique and making progress. He enjoys challenging himself both in and out of class. This month we saw Joshua join in Final Friday with his family. He was calm, confident, and focused. He did an outstanding job doing his best while working hard through each of the workouts. Congratulations, Joshua!
Endurance: SLAYDE BAKER
Slayde has only been in our community for a short while, but she’s fitted in incredibly well. Since day one she has been super positive and understands how we work here at IFE. She was one of our first community members and has gone from strength to strength with the pack. Picking up 3rd overall at Salalah and recently helping out Jad at the recent Mamzar Tri run leg. She continues to turn up, train hard and shows a load of #noweakness
Ladies Run Club: ALEX WILLIAMS
Alex joined LRC in August 2022 to surround herself with other runners and build some healthy habits. In March 2023 she leaned into more running, stacked consistency, and used LRC for accountability to her progress. The journey has been amazing to date, with Alex ticking off her first Half Marathon in Amsterdam this October, and no doubt, many more to come. Well done Alex, you inspire many!
Endurance - Ireland: POLLY DEMERY
Polly started with us with a feeling of fear around the Amsterdam marathon. She hadn’t done any specific training for it and was worried she wouldn’t be able to complete it. When Polly joined, her longest run to date had been 12km.
Polly got straight to work, asked all the right questions, applied herself and when I say applied herself, she didn’t miss a single session since she became a member.
She has also rocked up at race events that other clients were running to support them in the lashings of rain on more than one occasion. Her support and encouragement is admirable and exactly what our community represents.
Polly, we want to recognise your commitment to the community. With the improvements you have made since starting, we see a very bright running journey ahead of you.
Endurance - New Zealand: ASHLEY CHILD
Here are a few words from coach her coach Zoe:
"Ashley joined us in April as a remote community member before moving into 1:1 coaching as she set her sights on one of the majors, the New York Marathon . Ashley is no stranger to half marathons, but decided since living in New York City, that it would be rude not to participate in one of the greatest events the city has to offer and go all in.
She has worked hard to hit her training sessions accurately and positively. With work and travel added into her busy schedule over the last few months, October was the key month in her build up to get her race ready. Ashley hit every tempo, strength session, race pace prep and long run with determination, as well as practicing her nutrition and hydration plan well before this Sundays showdown.
You’ve done the hard work Ashley, now it’s go time! Enjoy the wild ride that the New York City Marathon will bring come Sunday"
Congratulations to all the Members of the Month for October!
InnerFight: LAUREN PHILIPPOU
Lauren has been a consistent member for three years! She is a business owner and working mother of 3 little ones, yet she is a role model for her kids in making fitness an essential part of life. She has seen incredible progress in her fitness and continues to crush it in classes! An active member of the community along with her family, attending all our events!
Youth: JOSHUA PHILIPPOU
Joshua Philippou is a member of our Kids class, who has a passion for fitness and his energy inspires others. He wants to move well and push himself to do better in both technique and making progress. He enjoys challenging himself both in and out of class. This month we saw Joshua join in Final Friday with his family. He was calm, confident, and focused. He did an outstanding job doing his best while working hard through each of the workouts. Congratulations, Joshua!
Endurance: SLAYDE BAKER
Slayde has only been in our community for a short while, but she’s fitted in incredibly well. Since day one she has been super positive and understands how we work here at IFE. She was one of our first community members and has gone from strength to strength with the pack. Picking up 3rd overall at Salalah and recently helping out Jad at the recent Mamzar Tri run leg. She continues to turn up, train hard and shows a load of #noweakness
Ladies Run Club: ALEX WILLIAMS
Alex joined LRC in August 2022 to surround herself with other runners and build some healthy habits. In March 2023 she leaned into more running, stacked consistency, and used LRC for accountability to her progress. The journey has been amazing to date, with Alex ticking off her first Half Marathon in Amsterdam this October, and no doubt, many more to come. Well done Alex, you inspire many!
Endurance - Ireland: POLLY DEMERY
Polly started with us with a feeling of fear around the Amsterdam marathon. She hadn’t done any specific training for it and was worried she wouldn’t be able to complete it. When Polly joined, her longest run to date had been 12km.
Polly got straight to work, asked all the right questions, applied herself and when I say applied herself, she didn’t miss a single session since she became a member.
She has also rocked up at race events that other clients were running to support them in the lashings of rain on more than one occasion. Her support and encouragement is admirable and exactly what our community represents.
Polly, we want to recognise your commitment to the community. With the improvements you have made since starting, we see a very bright running journey ahead of you.
Endurance - New Zealand: ASHLEY CHILD
Here are a few words from coach her coach Zoe:
"Ashley joined us in April as a remote community member before moving into 1:1 coaching as she set her sights on one of the majors, the New York Marathon . Ashley is no stranger to half marathons, but decided since living in New York City, that it would be rude not to participate in one of the greatest events the city has to offer and go all in.
She has worked hard to hit her training sessions accurately and positively. With work and travel added into her busy schedule over the last few months, October was the key month in her build up to get her race ready. Ashley hit every tempo, strength session, race pace prep and long run with determination, as well as practicing her nutrition and hydration plan well before this Sundays showdown.
You’ve done the hard work Ashley, now it’s go time! Enjoy the wild ride that the New York City Marathon will bring come Sunday"
One-Hour Workout: Revving Your Swim Engine
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