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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 75 seconds x 8
A: 10 Incline Dumbbell Seal Rows
B: 10- 20 second pronated Chin Over Bar Hold
Conditioning:
8 min window
Park Run
AMRAP
10 C2B
15 Box Jump Over
Car Park Run
rest 3 mins x 3
Tuesday:
Strength:
A)Every 90 seconds x 6 - 3 Thrusters
B)Every 2 minutes x 5 - 5 Front Squat
C) Every 2 mins x 4 - 8 RDL @ 30x1
Conditioning:
AMRAP 12
15/12 cal bike
10 Dual KB Front Squat
30 DU
Wednesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Barbell Bench Press @ 20x1
Conditioning:
In Pairs
4 rounds
1000m/750m ski
20 STOH
6 rope climbs
max ski in remaining time
Thursday:
Strength:
A) Every 2.30 mins x 5 - 10 10 8 8 6 Landmine Hack Squat @30x1
B) Every 3 minutes x 4 - 20 alternating Dumbbell Reverse Lunges
Every 90 sec x 4
30-second Hollow Hold
12 alternating Single leg V-Ups
10 Tuck Crunch
Conditioning:
For time
30 Sandbag Over Shoulder
Friday:
Conditioning:
12 Days of Christmas Barbell Edition
Saturday Session with Coach Andy
Sunday Sweat:
FOR TIME
In pairs 4 rounds
1000m Ski
50 Cal ass bike
Park Run
Sunday Strength:
Every 2 minutes x 6
3 3 2 2 1 1 Deadlift
EMOM 6
M1 - 40 sec banded Good Morning
M2 - 30 sec Glute Bridge
Every 2 minutes x 12
A- 8 Close-Grip Bench Press
B - Max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This Tuesday we’re going upside down again! This time with handstand development. We’ll start on the floor working on stacked positions followed by handstand holds with a buddy. Upper body strength work to finish! Come get in on the fun.
MOBILITY
This mobility class guides your lower body and spine through a purposeful progression designed to reduce back pain and restore powerful, pain-free movement. We start by easing tension in the hips, glutes, and low back with gentle mobility and breath-driven resets. From there, we introduce stability work to re-center the pelvis, improve core engagement, and support healthy spinal alignment. As the session builds, we strengthen the key muscle groups that protect your back and improve lower-body mechanics, ultimately enhancing your range of motion so you can move with confidence, train without discomfort, and feel supported from the ground up.
WEIGHTLIFTING
This week is all about breaking down the clean. Scarecrow cleans, 3 position cleans, working on speed under the barbell
EMOM power clean and push jerk.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with heavy back squat doubles.
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: 5:59pm
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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Wednesday
Time: 5:59am
Location: Innerfight
Session: LRC Inervals
We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).
The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!
We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.
Monday:
Strength:
Every 75 seconds x 8
A: 10 Incline Dumbbell Seal Rows
B: 10- 20 second pronated Chin Over Bar Hold
Conditioning:
8 min window
Park Run
AMRAP
10 C2B
15 Box Jump Over
Car Park Run
rest 3 mins x 3
Tuesday:
Strength:
A)Every 90 seconds x 6 - 3 Thrusters
B)Every 2 minutes x 5 - 5 Front Squat
C) Every 2 mins x 4 - 8 RDL @ 30x1
Conditioning:
AMRAP 12
15/12 cal bike
10 Dual KB Front Squat
30 DU
Wednesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Barbell Bench Press @ 20x1
Conditioning:
In Pairs
4 rounds
1000m/750m ski
20 STOH
6 rope climbs
max ski in remaining time
Thursday:
Strength:
A) Every 2.30 mins x 5 - 10 10 8 8 6 Landmine Hack Squat @30x1
B) Every 3 minutes x 4 - 20 alternating Dumbbell Reverse Lunges
Every 90 sec x 4
30-second Hollow Hold
12 alternating Single leg V-Ups
10 Tuck Crunch
Conditioning:
For time
30 Sandbag Over Shoulder
Friday:
Conditioning:
12 Days of Christmas Barbell Edition
Saturday Session with Coach Andy
Sunday Sweat:
FOR TIME
In pairs 4 rounds
1000m Ski
50 Cal ass bike
Park Run
Sunday Strength:
Every 2 minutes x 6
3 3 2 2 1 1 Deadlift
EMOM 6
M1 - 40 sec banded Good Morning
M2 - 30 sec Glute Bridge
Every 2 minutes x 12
A- 8 Close-Grip Bench Press
B - Max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This Tuesday we’re going upside down again! This time with handstand development. We’ll start on the floor working on stacked positions followed by handstand holds with a buddy. Upper body strength work to finish! Come get in on the fun.
MOBILITY
This mobility class guides your lower body and spine through a purposeful progression designed to reduce back pain and restore powerful, pain-free movement. We start by easing tension in the hips, glutes, and low back with gentle mobility and breath-driven resets. From there, we introduce stability work to re-center the pelvis, improve core engagement, and support healthy spinal alignment. As the session builds, we strengthen the key muscle groups that protect your back and improve lower-body mechanics, ultimately enhancing your range of motion so you can move with confidence, train without discomfort, and feel supported from the ground up.
WEIGHTLIFTING
This week is all about breaking down the clean. Scarecrow cleans, 3 position cleans, working on speed under the barbell
EMOM power clean and push jerk.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with heavy back squat doubles.
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: 5:59pm
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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Wednesday
Time: 5:59am
Location: Innerfight
Session: LRC Inervals
We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).
The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!
We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.
Monday:
Strength:
Every 75 seconds x 8
A: 10 Incline Dumbbell Seal Rows
B: 10- 20 second pronated Chin Over Bar Hold
Conditioning:
8 min window
Park Run
AMRAP
10 C2B
15 Box Jump Over
Car Park Run
rest 3 mins x 3
Tuesday:
Strength:
A)Every 90 seconds x 6 - 3 Thrusters
B)Every 2 minutes x 5 - 5 Front Squat
C) Every 2 mins x 4 - 8 RDL @ 30x1
Conditioning:
AMRAP 12
15/12 cal bike
10 Dual KB Front Squat
30 DU
Wednesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Barbell Bench Press @ 20x1
Conditioning:
In Pairs
4 rounds
1000m/750m ski
20 STOH
6 rope climbs
max ski in remaining time
Thursday:
Strength:
A) Every 2.30 mins x 5 - 10 10 8 8 6 Landmine Hack Squat @30x1
B) Every 3 minutes x 4 - 20 alternating Dumbbell Reverse Lunges
Every 90 sec x 4
30-second Hollow Hold
12 alternating Single leg V-Ups
10 Tuck Crunch
Conditioning:
For time
30 Sandbag Over Shoulder
Friday:
Conditioning:
12 Days of Christmas Barbell Edition
Saturday Session with Coach Andy
Sunday Sweat:
FOR TIME
In pairs 4 rounds
1000m Ski
50 Cal ass bike
Park Run
Sunday Strength:
Every 2 minutes x 6
3 3 2 2 1 1 Deadlift
EMOM 6
M1 - 40 sec banded Good Morning
M2 - 30 sec Glute Bridge
Every 2 minutes x 12
A- 8 Close-Grip Bench Press
B - Max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This Tuesday we’re going upside down again! This time with handstand development. We’ll start on the floor working on stacked positions followed by handstand holds with a buddy. Upper body strength work to finish! Come get in on the fun.
MOBILITY
This mobility class guides your lower body and spine through a purposeful progression designed to reduce back pain and restore powerful, pain-free movement. We start by easing tension in the hips, glutes, and low back with gentle mobility and breath-driven resets. From there, we introduce stability work to re-center the pelvis, improve core engagement, and support healthy spinal alignment. As the session builds, we strengthen the key muscle groups that protect your back and improve lower-body mechanics, ultimately enhancing your range of motion so you can move with confidence, train without discomfort, and feel supported from the ground up.
WEIGHTLIFTING
This week is all about breaking down the clean. Scarecrow cleans, 3 position cleans, working on speed under the barbell
EMOM power clean and push jerk.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with heavy back squat doubles.
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: 5:59pm
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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Wednesday
Time: 5:59am
Location: Innerfight
Session: LRC Inervals
We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).
The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!
We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.
Monday:
Strength:
Every 75 seconds x 8
A: 10 Incline Dumbbell Seal Rows
B: 10- 20 second pronated Chin Over Bar Hold
Conditioning:
8 min window
Park Run
AMRAP
10 C2B
15 Box Jump Over
Car Park Run
rest 3 mins x 3
Tuesday:
Strength:
A)Every 90 seconds x 6 - 3 Thrusters
B)Every 2 minutes x 5 - 5 Front Squat
C) Every 2 mins x 4 - 8 RDL @ 30x1
Conditioning:
AMRAP 12
15/12 cal bike
10 Dual KB Front Squat
30 DU
Wednesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Barbell Bench Press @ 20x1
Conditioning:
In Pairs
4 rounds
1000m/750m ski
20 STOH
6 rope climbs
max ski in remaining time
Thursday:
Strength:
A) Every 2.30 mins x 5 - 10 10 8 8 6 Landmine Hack Squat @30x1
B) Every 3 minutes x 4 - 20 alternating Dumbbell Reverse Lunges
Every 90 sec x 4
30-second Hollow Hold
12 alternating Single leg V-Ups
10 Tuck Crunch
Conditioning:
For time
30 Sandbag Over Shoulder
Friday:
Conditioning:
12 Days of Christmas Barbell Edition
Saturday Session with Coach Andy
Sunday Sweat:
FOR TIME
In pairs 4 rounds
1000m Ski
50 Cal ass bike
Park Run
Sunday Strength:
Every 2 minutes x 6
3 3 2 2 1 1 Deadlift
EMOM 6
M1 - 40 sec banded Good Morning
M2 - 30 sec Glute Bridge
Every 2 minutes x 12
A- 8 Close-Grip Bench Press
B - Max unbroken set of Ring Rows
C - 15 weighted Sit Ups
GYMNASTICS
This Tuesday we’re going upside down again! This time with handstand development. We’ll start on the floor working on stacked positions followed by handstand holds with a buddy. Upper body strength work to finish! Come get in on the fun.
MOBILITY
This mobility class guides your lower body and spine through a purposeful progression designed to reduce back pain and restore powerful, pain-free movement. We start by easing tension in the hips, glutes, and low back with gentle mobility and breath-driven resets. From there, we introduce stability work to re-center the pelvis, improve core engagement, and support healthy spinal alignment. As the session builds, we strengthen the key muscle groups that protect your back and improve lower-body mechanics, ultimately enhancing your range of motion so you can move with confidence, train without discomfort, and feel supported from the ground up.
WEIGHTLIFTING
This week is all about breaking down the clean. Scarecrow cleans, 3 position cleans, working on speed under the barbell
EMOM power clean and push jerk.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with heavy back squat doubles.
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: 5:59pm
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. This morning we will be running 800m reps as 400 @ 3k pace, 400 @ 1k pace, take 60s rest between reps.
Wednesday
Time: 5:59am
Location: Innerfight
Session: LRC Inervals
We are going to do something a little bit different today ladies.
Meet for 5:59am start as usual at InnerFight.
We will then jog 1km together over to Tilal al Ghaf, and go up and over the foot bridge there. (Bring your waters).
The session will be 20 mins of hill sprints on the bridge.
Running hard up the "hill" at 8-9/10 RPE.
Recovery down the hill as a walk then gentle jog. Repeat!!
We will then jog back to InnerFight and have coffees on the house. Merry Christmas!!
Friday
Time: 5:59am
Location: Common Grounds, Kite Beach
Session: The Coffee Run
This week we will be running
3 x 10mins @ HM pace;
3mins recovery between reps. This is a great Tempo Set to dial in some 7/10 running and practice sustained efforts for any upcoming HMs you have this race season.
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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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