Specialty Class #25-28

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

This weekend is designed to improve shoulder and upper back mobility for stronger, more controlled overhead movement. Whether you’re lifting, reaching, or working on posture, these sessions target restrictions in the shoulders, lats, and thoracic spine to help you move with greater ease, stability, and range of motion. Ideal for individuals seeking to improve performance or alleviate discomfort in overhead positions.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.  

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

Entrance fee

‍

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

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Tuesday

Time: 5:59am

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. Come ready to run fast and have fun over some 500m repeats off a 90 sec rest.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
10X
1min @ 8RPE; 2mins recovery

3mins easy jog

8X
30secs @ 9/10; 1min recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

Option 1:
Out and back route towards the canal path (as long as required)

Option 2:
Pace progression ramps (90mins)
10mins easy
4X
5mins @ 5/10
5mins @ 6/10
5mins @ 7/10
5mins easy/recovery
(last 5mins as cool down)

Monday:

‍

Strength:

Every 30 sec x 20 - 1 power Clean 70% of max

‍

‍

Conditioning:

6 min AMRAP in pairs - YGIG

12/9 Cal assault bike

5 Clean & Jerk

5 Burpees over bar

Rest 2 mins x 4

‍

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 6 - 30 sec banded strict pull-ups

B) Every 2 mins x 4 - 15 supinated barbell bent over row

C) Every 90 sec x 6

1: 8/8 goblet split squat

2: 3-5 strict knee to elbow + 20 sec hollow hold

‍

‍

Conditioning:

EMOM x 5 - 45 sec easy row / 15 sec hard effort

Rest 2 mins

1000m Row for time

‍

‍

Wednesday:

Strength:

Every 2 mins x 5 - 5 back squat @ 30x1 Building

‍

‍

Conditioning:

In a 5-minute window

Park Run

Then AMRAP

15 Wall balls

15 Box jump over

30 Double unders

Rest 2 mins x 4

‍

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 4 - 16 alt zercher reverse lunges

B) EMOM x 16

1: 12 Alt KB push press

2: 20 sec HS hold

3: 20 sec chin over bar hold

4: 12 Alt Gorilla Rows

‍

‍

Conditioning:

FOR TIME

10 sandbag reverse lunges

5 Rope Climbs

10 sandbag reverse lunges

4 Rope Climbs

10 sandbag reverse lunges

3 Rope Climbs

10 sandbag reverse lunges

2 Rope Climbs

10 sandbag reverse lunges

1 Rope Climbs

‍

‍

Friday:

‍

Strength:

A) EMOM x 8 - 3/5 Dips

‍

‍

Conditioning:

A Ski and DBs are all that will be required for Therapy! See you on the floor!

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

This weekend is designed to improve shoulder and upper back mobility for stronger, more controlled overhead movement. Whether you’re lifting, reaching, or working on posture, these sessions target restrictions in the shoulders, lats, and thoracic spine to help you move with greater ease, stability, and range of motion. Ideal for individuals seeking to improve performance or alleviate discomfort in overhead positions.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.  

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Tuesday

Time: 5:59am

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. Come ready to run fast and have fun over some 500m repeats off a 90 sec rest.

‍

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. After a group WU we will get into the below session: into,
10X
1min @ 8RPE; 2mins recovery

3mins easy jog

8X
30secs @ 9/10; 1min recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

Option 1:
Out and back route towards the canal path (as long as required)

Option 2:
Pace progression ramps (90mins)
10mins easy
4X
5mins @ 5/10
5mins @ 6/10
5mins @ 7/10
5mins easy/recovery
(last 5mins as cool down)

Monday:

‍

Strength:

Every 30 sec x 20 - 1 power Clean 70% of max

‍

‍

Conditioning:

6 min AMRAP in pairs - YGIG

12/9 Cal assault bike

5 Clean & Jerk

5 Burpees over bar

Rest 2 mins x 4

‍

‍

Tuesday:

‍

Strength:

A) Every 90 sec x 6 - 30 sec banded strict pull-ups

B) Every 2 mins x 4 - 15 supinated barbell bent over row

C) Every 90 sec x 6

1: 8/8 goblet split squat

2: 3-5 strict knee to elbow + 20 sec hollow hold

‍

‍

Conditioning:

EMOM x 5 - 45 sec easy row / 15 sec hard effort

Rest 2 mins

1000m Row for time

‍

‍

Wednesday:

Strength:

Every 2 mins x 5 - 5 back squat @ 30x1 Building

‍

‍

Conditioning:

In a 5-minute window

Park Run

Then AMRAP

15 Wall balls

15 Box jump over

30 Double unders

Rest 2 mins x 4

‍

‍

Thursday:

‍

Strength:

A) Every 2.30 mins x 4 - 16 alt zercher reverse lunges

B) EMOM x 16

1: 12 Alt KB push press

2: 20 sec HS hold

3: 20 sec chin over bar hold

4: 12 Alt Gorilla Rows

‍

‍

Conditioning:

FOR TIME

10 sandbag reverse lunges

5 Rope Climbs

10 sandbag reverse lunges

4 Rope Climbs

10 sandbag reverse lunges

3 Rope Climbs

10 sandbag reverse lunges

2 Rope Climbs

10 sandbag reverse lunges

1 Rope Climbs

‍

‍

Friday:

‍

Strength:

A) EMOM x 8 - 3/5 Dips

‍

‍

Conditioning:

A Ski and DBs are all that will be required for Therapy! See you on the floor!

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼

‍

HYBRID TRAINING

No Class on Sunday, 20th of July, due to the Abu Dhabi Race.

‍

MOBILITY

This weekend is designed to improve shoulder and upper back mobility for stronger, more controlled overhead movement. Whether you’re lifting, reaching, or working on posture, these sessions target restrictions in the shoulders, lats, and thoracic spine to help you move with greater ease, stability, and range of motion. Ideal for individuals seeking to improve performance or alleviate discomfort in overhead positions.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Starting with muscle snatch + OHS, moving onto a spicy complex. Then an EMOM power snatch, finishing with some behind-the-neck push press.  

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

Entrance fee

‍

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