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Ramadan Tips to Continue Winning at Life
A great time for you reset your mind and continue your training.
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With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
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
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
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 fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
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
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
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 fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
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 fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
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
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
With the start of Holy Month of Ramadan, we would like to wish all our members, and the community a Ramadan Mubarak and blessed month ahead. This month is a great time for you reset your mind and continue your training, healthy habits and not use it as an excuse to turn back the clock. Here are some easy tips to ensure you stay fit and healthy during Ramadan:
Food – Do not go into excessive mode just because the opportunity will present itself. With all the sweets and large amounts of food that you will come across it is important to maintain a healthy and balanced diet of a good mix of foods and appropriate portion sizes. No need to go overboard!
Water – Break your fasts with water and continue to drink the water throughout the period you are allowed and then consume a good amount just before you begin to fast again.
Routine – Ease into the month but have a game plan and find out what works and stick to it throughout. Keep your rest, work, training and socialising routine the same, change it each day and you will struggle to achieve anything during the month.
Sleep – Your sleep demands do not change during the month, so it is important to be again consistent with your sleep and maintain the same amount of sleep that you get regularly so you can still dominate the day (8-9 hours as a guide)! If you can achieve this by taking a nap, then it’s better than not getting the sleep you require over a 24 hour period.
Keep Moving – Whatever training you have been doing, work to maintain this. It may seem hard as you adjust to the new timing’s, so you can dial back the intensity and volume, however it is not a month to make excuses to not work out.
This period is not a time for weight gain or taking a step back, use the month to continue to stay fit and healthy. Ramadan Kareem, By: Jamie Clarke, Performance Coach
One-Hour Workout: Revving Your Swim Engine
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