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Mental Toughness: Thrive Under Pressure
Monday:
Conditioning:
In a team of 3
30-minute AMRAP
60 Wall Balls
1200m row
30 Deadlifts
Strength:
15 minutes build to a max Deadlift
Tuesday:
Strength:
Every 2 minutes x 8 alternate between
A: 5 Barbell Bench Press
B: 8 Dumbbell Rows
Every 90 seconds x 12
A: 8 Dumbbell Z Press
B: 10 Dumbbell Upright Rows
C: 10 Barbell Curls
Conditioning:
For time
500/400m Ski
30 Burpee to Touch
Wednesday:
Strength:
4 min Density Set
2 strict Pull-ups
4 min Density Set
3 Inverted Rows
Conditioning:
4 rounds
Park Run
20 Alt Dumbbell Snatch
20 TTB
rest 2 mins
Thursday:
Strength:
Every 2 minutes x 8
2 2 2 2 1 1 1 1 Squat Clean
8 minutes to build to a max Squat Clean
Conditioning:
2 Min Max Calories Assault Bike
Friday:
Strength:
Every 2 minutes x 6
2 2 2 1 1 1 Push Jerk
8 Mins to Build to a max Push Jerk
Conditioning:
AMRAP 20
10 Length Shuttle Run
10 Dumbbell STOH
10 Burpee Dumbbell Box Step Up
1 Legless Rope Climb
Saturday Celebrate Fitness
Sunday Sweat:
AMRAP 35
60/50/40 cal Assault Bike
500/400m Ski
30 Wall Balls
Sunday Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Back squat
8 mins to build to a max Back Squat
Every 2 minutes x 5
5 Deadlift
EMOM 12
M1 - 30 sec max reps Barbell Strict Press
M2- 30 sec Dumbbell Curls
M3- 30 sec Dumbbell Lateral Raise
HYBRID FITNESS
This week's Hybrid Class is focused on intervals and achieving negative splits by working on pacing. We will complete short fast runs under fatigue with compounding movements similar to those in Hyrox
MOBILITY
This mobility class is designed to restore, protect, and elevate the most essential upper-body hub of movement: your shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve shoulder stability, strengthen the rotator cuff and surrounding musculature, and expand your overhead range of motion so you can move freely, lift confidently, and train without discomfort.
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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s. We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Time: 5:59am
Location: InnerFight
Session: Long Run
We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.
The loop around the autodrome is approx 5km.
Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.
Monday:
Conditioning:
In a team of 3
30-minute AMRAP
60 Wall Balls
1200m row
30 Deadlifts
Strength:
15 minutes build to a max Deadlift
Tuesday:
Strength:
Every 2 minutes x 8 alternate between
A: 5 Barbell Bench Press
B: 8 Dumbbell Rows
Every 90 seconds x 12
A: 8 Dumbbell Z Press
B: 10 Dumbbell Upright Rows
C: 10 Barbell Curls
Conditioning:
For time
500/400m Ski
30 Burpee to Touch
Wednesday:
Strength:
4 min Density Set
2 strict Pull-ups
4 min Density Set
3 Inverted Rows
Conditioning:
4 rounds
Park Run
20 Alt Dumbbell Snatch
20 TTB
rest 2 mins
Thursday:
Strength:
Every 2 minutes x 8
2 2 2 2 1 1 1 1 Squat Clean
8 minutes to build to a max Squat Clean
Conditioning:
2 Min Max Calories Assault Bike
Friday:
Strength:
Every 2 minutes x 6
2 2 2 1 1 1 Push Jerk
8 Mins to Build to a max Push Jerk
Conditioning:
AMRAP 20
10 Length Shuttle Run
10 Dumbbell STOH
10 Burpee Dumbbell Box Step Up
1 Legless Rope Climb
Saturday Celebrate Fitness
Sunday Sweat:
AMRAP 35
60/50/40 cal Assault Bike
500/400m Ski
30 Wall Balls
Sunday Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Back squat
8 mins to build to a max Back Squat
Every 2 minutes x 5
5 Deadlift
EMOM 12
M1 - 30 sec max reps Barbell Strict Press
M2- 30 sec Dumbbell Curls
M3- 30 sec Dumbbell Lateral Raise
HYBRID FITNESS
This week's Hybrid Class is focused on intervals and achieving negative splits by working on pacing. We will complete short fast runs under fatigue with compounding movements similar to those in Hyrox
MOBILITY
This mobility class is designed to restore, protect, and elevate the most essential upper-body hub of movement: your shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve shoulder stability, strengthen the rotator cuff and surrounding musculature, and expand your overhead range of motion so you can move freely, lift confidently, and train without discomfort.
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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s. We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Time: 5:59am
Location: InnerFight
Session: Long Run
We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.
The loop around the autodrome is approx 5km.
Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.
Monday:
Conditioning:
In a team of 3
30-minute AMRAP
60 Wall Balls
1200m row
30 Deadlifts
Strength:
15 minutes build to a max Deadlift
Tuesday:
Strength:
Every 2 minutes x 8 alternate between
A: 5 Barbell Bench Press
B: 8 Dumbbell Rows
Every 90 seconds x 12
A: 8 Dumbbell Z Press
B: 10 Dumbbell Upright Rows
C: 10 Barbell Curls
Conditioning:
For time
500/400m Ski
30 Burpee to Touch
Wednesday:
Strength:
4 min Density Set
2 strict Pull-ups
4 min Density Set
3 Inverted Rows
Conditioning:
4 rounds
Park Run
20 Alt Dumbbell Snatch
20 TTB
rest 2 mins
Thursday:
Strength:
Every 2 minutes x 8
2 2 2 2 1 1 1 1 Squat Clean
8 minutes to build to a max Squat Clean
Conditioning:
2 Min Max Calories Assault Bike
Friday:
Strength:
Every 2 minutes x 6
2 2 2 1 1 1 Push Jerk
8 Mins to Build to a max Push Jerk
Conditioning:
AMRAP 20
10 Length Shuttle Run
10 Dumbbell STOH
10 Burpee Dumbbell Box Step Up
1 Legless Rope Climb
Saturday Celebrate Fitness
Sunday Sweat:
AMRAP 35
60/50/40 cal Assault Bike
500/400m Ski
30 Wall Balls
Sunday Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Back squat
8 mins to build to a max Back Squat
Every 2 minutes x 5
5 Deadlift
EMOM 12
M1 - 30 sec max reps Barbell Strict Press
M2- 30 sec Dumbbell Curls
M3- 30 sec Dumbbell Lateral Raise
HYBRID FITNESS
This week's Hybrid Class is focused on intervals and achieving negative splits by working on pacing. We will complete short fast runs under fatigue with compounding movements similar to those in Hyrox
MOBILITY
This mobility class is designed to restore, protect, and elevate the most essential upper-body hub of movement: your shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve shoulder stability, strengthen the rotator cuff and surrounding musculature, and expand your overhead range of motion so you can move freely, lift confidently, and train without discomfort.
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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s. We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Time: 5:59am
Location: InnerFight
Session: Long Run
We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.
The loop around the autodrome is approx 5km.
Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.
Monday:
Conditioning:
In a team of 3
30-minute AMRAP
60 Wall Balls
1200m row
30 Deadlifts
Strength:
15 minutes build to a max Deadlift
Tuesday:
Strength:
Every 2 minutes x 8 alternate between
A: 5 Barbell Bench Press
B: 8 Dumbbell Rows
Every 90 seconds x 12
A: 8 Dumbbell Z Press
B: 10 Dumbbell Upright Rows
C: 10 Barbell Curls
Conditioning:
For time
500/400m Ski
30 Burpee to Touch
Wednesday:
Strength:
4 min Density Set
2 strict Pull-ups
4 min Density Set
3 Inverted Rows
Conditioning:
4 rounds
Park Run
20 Alt Dumbbell Snatch
20 TTB
rest 2 mins
Thursday:
Strength:
Every 2 minutes x 8
2 2 2 2 1 1 1 1 Squat Clean
8 minutes to build to a max Squat Clean
Conditioning:
2 Min Max Calories Assault Bike
Friday:
Strength:
Every 2 minutes x 6
2 2 2 1 1 1 Push Jerk
8 Mins to Build to a max Push Jerk
Conditioning:
AMRAP 20
10 Length Shuttle Run
10 Dumbbell STOH
10 Burpee Dumbbell Box Step Up
1 Legless Rope Climb
Saturday Celebrate Fitness
Sunday Sweat:
AMRAP 35
60/50/40 cal Assault Bike
500/400m Ski
30 Wall Balls
Sunday Strength:
Every 90 seconds x 6
2 2 2 1 1 1 Back squat
8 mins to build to a max Back Squat
Every 2 minutes x 5
5 Deadlift
EMOM 12
M1 - 30 sec max reps Barbell Strict Press
M2- 30 sec Dumbbell Curls
M3- 30 sec Dumbbell Lateral Raise
HYBRID FITNESS
This week's Hybrid Class is focused on intervals and achieving negative splits by working on pacing. We will complete short fast runs under fatigue with compounding movements similar to those in Hyrox
MOBILITY
This mobility class is designed to restore, protect, and elevate the most essential upper-body hub of movement: your shoulders. Through targeted pre-hab and rehab-inspired drills, we’ll improve shoulder stability, strengthen the rotator cuff and surrounding musculature, and expand your overhead range of motion so you can move freely, lift confidently, and train without discomfort.
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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. We will have varying distances and speeds, designed to help you become a faster runner.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals from InnerFight. The reps are a combination of 1km and 400s. We recommend that you hold back a little bit on the 1st 1km, then run harder for the 400s in the middle.
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be building pace across each block, go easy in the 2min recoveries to ensure a nice pick up in effort each build.
Sunday
Time: 5:59am
Location: InnerFight
Session: Long Run
We will run from InnerFight to Motor City via Detroit Road, this is 3km. From here we will run loops of the outside road of the autodrome. If you are running on the road, please run the opposite direction to the traffic.
The loop around the autodrome is approx 5km.
Some Route Suggestions are below, for longer you can add another 5km loop of autodrome or 1.3km loops back at IF where the "old" track is.
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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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