Specialty Class #25-34

GYMNASTICS

This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.

‍

HYBRID FITNESS

This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.

‍

MOBILITY

Mobility for Shoulder & Hip Relief Release. Realign. Restore.

This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.

‍

WEIGHTLIFTING

This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.

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

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Fartlek Session

We are back! And we would love to welcome you to run with us. We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.

‍

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 with some 800s which vary in pace over 200m increments.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 100m efforts.
Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Come and run easy or take part in our Tempo Run on the beach track.
Warm up:
5mins easy as a group
5mins building up the pace

Main Set:
2x
7mins @ 6/10; 2mins recovery
2x
6mins @ 7/10; 2mins recovery
2x
5mins @ 8/10; 2mins recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

There are two options for your long run today,

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

Option 2:
Easy with kickers (92mins):
10mins easy
then,
6 x 10mins @ 5/10; 2mins @ 8/10
10mins v. easy to finish

Monday:

‍

Strength:

Every 2 mins x 4 - AMRAP set of Dips + 10 DB RDL @30X1

‍

‍

Conditioning:

2 Rounds

6 Min AMRAP

8 Renegade Row

8 Dumbbell Deadlift

16/12 cal Ass bike

rest 2 mins

6 Min AMRAP

12 Dumbbell Box Step Over

12 Push Ups on Dumbbells

rest 2 mins

‍

‍

Tuesday:

‍

Strength:

A) Every 2 mins x 5 - 3 Back Squat

B) 9 min Window to Establish a 3 rep Max Back Squat

C) Every 90 sec x 6 - 6/6 Rear Foot Elevated Split Squat

‍

‍

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

‍

‍

Wednesday:

‍

Strength:

Every 90 sec x 8 Alt Between

1 - 3-5 Chin Ups

2 - 6 Pendlay Row

‍

‍

Conditioning:

Every 5 minutes, Alternate Between Completing for 3 rounds:

A) 400/320m ski + 10 pull ups + 12 burpees

B) 5 wall walks + 30 V-Ups + 60 DU

‍

‍

Thursday:

‍

Strength:

Every 2 mins, 5 Total Rounds

A) 6 Seated Shoulder Press + 4-8 Strict Knees to Elbow

B) 10 Hip Dips Per Side +  5/5 Heavy DB Box Step Ups

C) 30 Sec Arch Hold + 20 sec Overhead KB March

‍

‍

Conditioning:

For time:

500m Row

Rest 3 Mins

500m Row

‍

‍

Friday:

‍

Strength:

A) Every 90 sec x 6 - 2 2 2 1 1 1 Power Cleans

B) 7 Mins to establish a 1 rep max

C) FOR TIME - 30 Power cleans

‍

‍

Conditioning:

20 Min AMRAP with a partner!

12 Sand Bags Clean complex (complex = 2 alt sandbag to shoulder) 2 front squat)

24 Toes To Bar

4 Length Reverse Sled Drag

GYMNASTICS

This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.

‍

HYBRID FITNESS

This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.

‍

MOBILITY

Mobility for Shoulder & Hip Relief Release. Realign. Restore.

This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.

‍

WEIGHTLIFTING

This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.

Monday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Fartlek Session

We are back! And we would love to welcome you to run with us. We will be running a fartlek session today, which means "speedplay" in Swedish. This means that we will sequence between running some faster and slower intervals. In doing so, it will help you become a faster runner and more intune with your running RPE and running IQ.

‍

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 with some 800s which vary in pace over 200m increments.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 100m efforts.
Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

‍

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Come and run easy or take part in our Tempo Run on the beach track.
Warm up:
5mins easy as a group
5mins building up the pace

Main Set:
2x
7mins @ 6/10; 2mins recovery
2x
6mins @ 7/10; 2mins recovery
2x
5mins @ 8/10; 2mins recovery

‍

Sunday

Time: 5:29am

Location: Common Grounds

Session: Long Run

There are two options for your long run today,

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

Option 2:
Easy with kickers (92mins):
10mins easy
then,
6 x 10mins @ 5/10; 2mins @ 8/10
10mins v. easy to finish

Monday:

‍

Strength:

Every 2 mins x 4 - AMRAP set of Dips + 10 DB RDL @30X1

‍

‍

Conditioning:

2 Rounds

6 Min AMRAP

8 Renegade Row

8 Dumbbell Deadlift

16/12 cal Ass bike

rest 2 mins

6 Min AMRAP

12 Dumbbell Box Step Over

12 Push Ups on Dumbbells

rest 2 mins

‍

‍

Tuesday:

‍

Strength:

A) Every 2 mins x 5 - 3 Back Squat

B) 9 min Window to Establish a 3 rep Max Back Squat

C) Every 90 sec x 6 - 6/6 Rear Foot Elevated Split Squat

‍

‍

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

‍

‍

Wednesday:

‍

Strength:

Every 90 sec x 8 Alt Between

1 - 3-5 Chin Ups

2 - 6 Pendlay Row

‍

‍

Conditioning:

Every 5 minutes, Alternate Between Completing for 3 rounds:

A) 400/320m ski + 10 pull ups + 12 burpees

B) 5 wall walks + 30 V-Ups + 60 DU

‍

‍

Thursday:

‍

Strength:

Every 2 mins, 5 Total Rounds

A) 6 Seated Shoulder Press + 4-8 Strict Knees to Elbow

B) 10 Hip Dips Per Side +  5/5 Heavy DB Box Step Ups

C) 30 Sec Arch Hold + 20 sec Overhead KB March

‍

‍

Conditioning:

For time:

500m Row

Rest 3 Mins

500m Row

‍

‍

Friday:

‍

Strength:

A) Every 90 sec x 6 - 2 2 2 1 1 1 Power Cleans

B) 7 Mins to establish a 1 rep max

C) FOR TIME - 30 Power cleans

‍

‍

Conditioning:

20 Min AMRAP with a partner!

12 Sand Bags Clean complex (complex = 2 alt sandbag to shoulder) 2 front squat)

24 Toes To Bar

4 Length Reverse Sled Drag

GYMNASTICS

This Tuesday, we’re working on L-sit and V-sit holds as well as toes-to-bar! We’ll start with L and V-sits to work on body awareness and control, core strength and stability, while also enhancing upper body and hip flexor strength. After that, we’ll move on to toes to bar progressions.

‍

HYBRID FITNESS

This week's hybrid session focuses on lower-body endurance, followed by erg and run capacity.

‍

MOBILITY

Mobility for Shoulder & Hip Relief Release. Realign. Restore.

This targeted mobility class is designed to help relieve shoulder discomfort and hip impingement through gentle, intentional movement. Whether you’re recovering from overuse, managing chronic tension, or just seeking better joint function, this session will guide you through techniques to restore range of motion, reduce pain, and improve overall mobility.

‍

WEIGHTLIFTING

This week, in weightlifting, we will focus on the squat snatch. Getting comfortable in the squat position with weight overhead.

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