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Mental Toughness: Thrive Under Pressure
Strength | Power | Fitness
We’re kicking off the next 6-week training block, and this one is all about building strength, power, and fitness you can feel. There is plenty to look forward to!
Monday:
Strength:
Every 75 x 8 5 push-ups @Tempo 30x1
Conditioning:
5min AMRAP
15 Wall Balls
3 Wall Walks
10 Box Jump
Rest 2 mins
5min Window
20 Box Jump
Pool Run
AMRAP in remaining time Alt DB Hang Clean and Jerks (50/35)
Rest 2 mins
x2
Tuesday:
Strength:
A) Every 2 mins x 6 - 5 Low Box Back Squat
B) Every 90 sec x 8 alternate between:
1) 16/16/12/12 Alt DB Reverse Lunge
2) 8-10 inverted rows
Conditioning:
For Time:
2000m Ski
Wednesday:
Strength:
EMOMx12
Min 1 - 20 sec Chin Over Bar Hold
Min 2 - 10/20 Sec Paralette L-Sit Hold
Min 3 - 3 Snatch Grip Behind the Neck Push Press
Conditioning:
3 Rounds:
In a 9-minute window
Park Run
21 Toes To Bar
1 lap Car Park Farmers Carry
In the Remaining Time:
50 DU
10 Burpee
Rest 3-mins
Thursday:
Strength:
A) Every 90 sec x 5 - 8 BB Good Morning
B) Every 90 sec x 5 - 8 DB Strict Press E/A
C) EMOMx 9
1) 30 sec Barbell Curl
2) 30 sec Banded Tricep Extension
3) 30 sec DB Lateral Raise
Conditioning:
30 sec on 60 sec off for cals/reps total
30 sec Row For Cals
rest 1 min
30 sec AMRAP Deadlifts
rest 1 min
x3
Friday:
Strength:
A) EMOM x 6 1/3 chin-ups
Conditioning:
In Pairs in a 26-minute window
8-6-4-2 Rope climbs
24 18 12 6 Dual KB squat clean + Front squat
Max distance on the Assault Bike in the remaining time
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds, which will prepare us for ring dip work! These movements will give you the ultimate gymnastics strength “bang for buck,” with body awareness, control, stability, core and hip flexor strength all wrapped into one. We’ll move to the rings for dip progressions for the grand finale.
HYBRID FITNESS
This week's hybrid session will focus on establishing baseline numbers in preparation for the hybrid 365 event. Think 3 minutes of hard effort across multiple modalities.
MOBILITY
Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.
Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.
WEIGHTLIFTING
This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Starting with clean drills, then some heavy thrusters. Finally building to a 1 rep front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
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
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
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 Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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. Come ready to run over some 200m efforts.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.
Friday
Time: 6:59am
Location: Kite Beach
Session: The Coffee Run
This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.
Strength | Power | Fitness
We’re kicking off the next 6-week training block, and this one is all about building strength, power, and fitness you can feel. There is plenty to look forward to!
Monday:
Strength:
Every 75 x 8 5 push-ups @Tempo 30x1
Conditioning:
5min AMRAP
15 Wall Balls
3 Wall Walks
10 Box Jump
Rest 2 mins
5min Window
20 Box Jump
Pool Run
AMRAP in remaining time Alt DB Hang Clean and Jerks (50/35)
Rest 2 mins
x2
Tuesday:
Strength:
A) Every 2 mins x 6 - 5 Low Box Back Squat
B) Every 90 sec x 8 alternate between:
1) 16/16/12/12 Alt DB Reverse Lunge
2) 8-10 inverted rows
Conditioning:
For Time:
2000m Ski
Wednesday:
Strength:
EMOMx12
Min 1 - 20 sec Chin Over Bar Hold
Min 2 - 10/20 Sec Paralette L-Sit Hold
Min 3 - 3 Snatch Grip Behind the Neck Push Press
Conditioning:
3 Rounds:
In a 9-minute window
Park Run
21 Toes To Bar
1 lap Car Park Farmers Carry
In the Remaining Time:
50 DU
10 Burpee
Rest 3-mins
Thursday:
Strength:
A) Every 90 sec x 5 - 8 BB Good Morning
B) Every 90 sec x 5 - 8 DB Strict Press E/A
C) EMOMx 9
1) 30 sec Barbell Curl
2) 30 sec Banded Tricep Extension
3) 30 sec DB Lateral Raise
Conditioning:
30 sec on 60 sec off for cals/reps total
30 sec Row For Cals
rest 1 min
30 sec AMRAP Deadlifts
rest 1 min
x3
Friday:
Strength:
A) EMOM x 6 1/3 chin-ups
Conditioning:
In Pairs in a 26-minute window
8-6-4-2 Rope climbs
24 18 12 6 Dual KB squat clean + Front squat
Max distance on the Assault Bike in the remaining time
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds, which will prepare us for ring dip work! These movements will give you the ultimate gymnastics strength “bang for buck,” with body awareness, control, stability, core and hip flexor strength all wrapped into one. We’ll move to the rings for dip progressions for the grand finale.
HYBRID FITNESS
This week's hybrid session will focus on establishing baseline numbers in preparation for the hybrid 365 event. Think 3 minutes of hard effort across multiple modalities.
MOBILITY
Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.
Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.
WEIGHTLIFTING
This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Starting with clean drills, then some heavy thrusters. Finally building to a 1 rep front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
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
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
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 Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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. Come ready to run over some 200m efforts.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.
Friday
Time: 6:59am
Location: Kite Beach
Session: The Coffee Run
This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.
Strength | Power | Fitness
We’re kicking off the next 6-week training block, and this one is all about building strength, power, and fitness you can feel. There is plenty to look forward to!
Monday:
Strength:
Every 75 x 8 5 push-ups @Tempo 30x1
Conditioning:
5min AMRAP
15 Wall Balls
3 Wall Walks
10 Box Jump
Rest 2 mins
5min Window
20 Box Jump
Pool Run
AMRAP in remaining time Alt DB Hang Clean and Jerks (50/35)
Rest 2 mins
x2
Tuesday:
Strength:
A) Every 2 mins x 6 - 5 Low Box Back Squat
B) Every 90 sec x 8 alternate between:
1) 16/16/12/12 Alt DB Reverse Lunge
2) 8-10 inverted rows
Conditioning:
For Time:
2000m Ski
Wednesday:
Strength:
EMOMx12
Min 1 - 20 sec Chin Over Bar Hold
Min 2 - 10/20 Sec Paralette L-Sit Hold
Min 3 - 3 Snatch Grip Behind the Neck Push Press
Conditioning:
3 Rounds:
In a 9-minute window
Park Run
21 Toes To Bar
1 lap Car Park Farmers Carry
In the Remaining Time:
50 DU
10 Burpee
Rest 3-mins
Thursday:
Strength:
A) Every 90 sec x 5 - 8 BB Good Morning
B) Every 90 sec x 5 - 8 DB Strict Press E/A
C) EMOMx 9
1) 30 sec Barbell Curl
2) 30 sec Banded Tricep Extension
3) 30 sec DB Lateral Raise
Conditioning:
30 sec on 60 sec off for cals/reps total
30 sec Row For Cals
rest 1 min
30 sec AMRAP Deadlifts
rest 1 min
x3
Friday:
Strength:
A) EMOM x 6 1/3 chin-ups
Conditioning:
In Pairs in a 26-minute window
8-6-4-2 Rope climbs
24 18 12 6 Dual KB squat clean + Front squat
Max distance on the Assault Bike in the remaining time
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds, which will prepare us for ring dip work! These movements will give you the ultimate gymnastics strength “bang for buck,” with body awareness, control, stability, core and hip flexor strength all wrapped into one. We’ll move to the rings for dip progressions for the grand finale.
HYBRID FITNESS
This week's hybrid session will focus on establishing baseline numbers in preparation for the hybrid 365 event. Think 3 minutes of hard effort across multiple modalities.
MOBILITY
Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.
Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.
WEIGHTLIFTING
This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Starting with clean drills, then some heavy thrusters. Finally building to a 1 rep front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
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
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
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 Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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. Come ready to run over some 200m efforts.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.
Friday
Time: 6:59am
Location: Kite Beach
Session: The Coffee Run
This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.
Strength | Power | Fitness
We’re kicking off the next 6-week training block, and this one is all about building strength, power, and fitness you can feel. There is plenty to look forward to!
Monday:
Strength:
Every 75 x 8 5 push-ups @Tempo 30x1
Conditioning:
5min AMRAP
15 Wall Balls
3 Wall Walks
10 Box Jump
Rest 2 mins
5min Window
20 Box Jump
Pool Run
AMRAP in remaining time Alt DB Hang Clean and Jerks (50/35)
Rest 2 mins
x2
Tuesday:
Strength:
A) Every 2 mins x 6 - 5 Low Box Back Squat
B) Every 90 sec x 8 alternate between:
1) 16/16/12/12 Alt DB Reverse Lunge
2) 8-10 inverted rows
Conditioning:
For Time:
2000m Ski
Wednesday:
Strength:
EMOMx12
Min 1 - 20 sec Chin Over Bar Hold
Min 2 - 10/20 Sec Paralette L-Sit Hold
Min 3 - 3 Snatch Grip Behind the Neck Push Press
Conditioning:
3 Rounds:
In a 9-minute window
Park Run
21 Toes To Bar
1 lap Car Park Farmers Carry
In the Remaining Time:
50 DU
10 Burpee
Rest 3-mins
Thursday:
Strength:
A) Every 90 sec x 5 - 8 BB Good Morning
B) Every 90 sec x 5 - 8 DB Strict Press E/A
C) EMOMx 9
1) 30 sec Barbell Curl
2) 30 sec Banded Tricep Extension
3) 30 sec DB Lateral Raise
Conditioning:
30 sec on 60 sec off for cals/reps total
30 sec Row For Cals
rest 1 min
30 sec AMRAP Deadlifts
rest 1 min
x3
Friday:
Strength:
A) EMOM x 6 1/3 chin-ups
Conditioning:
In Pairs in a 26-minute window
8-6-4-2 Rope climbs
24 18 12 6 Dual KB squat clean + Front squat
Max distance on the Assault Bike in the remaining time
GYMNASTICS
This Tuesday, we’re working on L-sit and V-sit holds, which will prepare us for ring dip work! These movements will give you the ultimate gymnastics strength “bang for buck,” with body awareness, control, stability, core and hip flexor strength all wrapped into one. We’ll move to the rings for dip progressions for the grand finale.
HYBRID FITNESS
This week's hybrid session will focus on establishing baseline numbers in preparation for the hybrid 365 event. Think 3 minutes of hard effort across multiple modalities.
MOBILITY
Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.
Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.
WEIGHTLIFTING
This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Starting with clean drills, then some heavy thrusters. Finally building to a 1 rep front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
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
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
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 Fartlek Session
We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.
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. Come ready to run over some 200m efforts.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Intervals
Today we will be running 800m repeats, each with a 2 min rest. The rest should allow your HR to recovery, meaning that you maintain good qaulity and fast running throughout the session.
Friday
Time: 6:59am
Location: Kite Beach
Session: The Coffee Run
This morning we have some hill reps for you. We will jog to the end of the beach track and run the canal bridge for the efforts.
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Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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