Specialty Class #24-52

ENGINE

Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.

‍

‍

GYMNASTICS

Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.

Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!

‍

HYROX - NO HYROX CLASS THIS WEEKEND

‍

MOBILITY

Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.

‍

PURE STRENGTH

Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.

‍

WEIGHTLIFTING

In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.

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: 1.5 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30 am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍

‍Friday -Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds

‍

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.

‍

Tuesday

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The 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. This week the tempo blocks will be 4 mins in duration with declining rest.

Monday:

Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!

‍

Strength:

Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows

Rest 2 mins

EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1

‍

Conditioning:

For Time:

Olivara

21 pull-ups

21 KHSPU

Park run

15 pull-ups

15 KHSPU

Pool run

9 pull-ups

9 kHSPU

‍

Tuesday:

We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.

‍

Strength:

Every 75 sec x 16

M1 - 5-10 GHD sit-ups

M2 - 4/4 dual DB front rack step-ups

M3 - 5-10 GHD hip extension (weighted)

M4 - 20-30 sec Tuck/ L. Hang

‍

Conditioning:

AMRAP 25

1500/1250m Row

20 DB Box Step overs

30 V UPS

‍

Wednesday:

We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.

‍

Strength:

Every 2 mins x 5 - 3/3 SA seated DB strict press

Every 2:30 mins x 4 - 15 DB RDL @ 30x1

‍

Conditioning:

3 min window:

18/15 Cal Ski

12 Alt Sandbag shoulder to shoulder

AMRAP Cal Bike

Rest 2 mins

3 min window:

18/15 Cal Bike

12 Alt Sandbag shoulder to shoulder

AMRAP Cal Ski

rest 2 mins

x2

‍

Thursday:

On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.

‍

Strength:

Every 2 mins x 5 - 3 3 3 3 3 back squat

rest 2 mins

+

1 set - 1 min amrap @ 85%

rest 2 mins

1 set - 1 min amrap @ 75%

‍

Conditioning:

12min AMRAP

10 Russian KB swings

1 RC

20 Russian KB swings

1 RC

30 Russian KB swings

1 RC

Every new round increase the Rope Climbs by 1 Rep

‍

Friday:

On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!

‍

Conditioning:

In teams of 4:

20KM C2 Bike

80 Wall Walks

Every 4mins, the whole team performs:

1 round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

ENGINE

Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.

‍

‍

GYMNASTICS

Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.

Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!

‍

HYROX - NO HYROX CLASS THIS WEEKEND

‍

MOBILITY

Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.

‍

PURE STRENGTH

Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.

‍

WEIGHTLIFTING

In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.

‍

Tuesday

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The 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. This week the tempo blocks will be 4 mins in duration with declining rest.

Monday:

Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!

‍

Strength:

Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows

Rest 2 mins

EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1

‍

Conditioning:

For Time:

Olivara

21 pull-ups

21 KHSPU

Park run

15 pull-ups

15 KHSPU

Pool run

9 pull-ups

9 kHSPU

‍

Tuesday:

We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.

‍

Strength:

Every 75 sec x 16

M1 - 5-10 GHD sit-ups

M2 - 4/4 dual DB front rack step-ups

M3 - 5-10 GHD hip extension (weighted)

M4 - 20-30 sec Tuck/ L. Hang

‍

Conditioning:

AMRAP 25

1500/1250m Row

20 DB Box Step overs

30 V UPS

‍

Wednesday:

We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.

‍

Strength:

Every 2 mins x 5 - 3/3 SA seated DB strict press

Every 2:30 mins x 4 - 15 DB RDL @ 30x1

‍

Conditioning:

3 min window:

18/15 Cal Ski

12 Alt Sandbag shoulder to shoulder

AMRAP Cal Bike

Rest 2 mins

3 min window:

18/15 Cal Bike

12 Alt Sandbag shoulder to shoulder

AMRAP Cal Ski

rest 2 mins

x2

‍

Thursday:

On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.

‍

Strength:

Every 2 mins x 5 - 3 3 3 3 3 back squat

rest 2 mins

+

1 set - 1 min amrap @ 85%

rest 2 mins

1 set - 1 min amrap @ 75%

‍

Conditioning:

12min AMRAP

10 Russian KB swings

1 RC

20 Russian KB swings

1 RC

30 Russian KB swings

1 RC

Every new round increase the Rope Climbs by 1 Rep

‍

Friday:

On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!

‍

Conditioning:

In teams of 4:

20KM C2 Bike

80 Wall Walks

Every 4mins, the whole team performs:

1 round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

ENGINE

Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.

‍

‍

GYMNASTICS

Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.

Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!

‍

HYROX - NO HYROX CLASS THIS WEEKEND

‍

MOBILITY

Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.

‍

PURE STRENGTH

Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.

‍

WEIGHTLIFTING

In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.

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: 1.5 hour‍

Location: Dubai Sports City Sports Park

Entrance fee

‍

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30 am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

‍

‍

‍Friday -Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time: 05:59 am

Start Location: Common Grounds

‍

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.