Specialty Class #25-35

GYMNASTICS

This week, we’re honing in on those core skills—mastering hollow holds on the floor and from the rig, then levelling up to strict pull-ups and dynamic kipping progressions.

‍

HYBRID FITNESS

This weeks hybrid session we are working through some intervals with the aim of developing our pacing across multiple rounds. 2 mins work 1 min rest is the name of the game.

‍

MOBILITY

Reclaim freedom in your movement with this focused mobility class designed to relieve tension, reduce discomfort, and support long-term joint health in your shoulders and hips.

Through a series of guided, low-impact exercises, you’ll explore gentle but effective techniques that promote muscle release, joint realignment, and functional stability. This class is ideal for anyone experiencing shoulder tightness, hip impingement, postural imbalances, or limited range of motion—whether due to training, daily habits, or prolonged inactivity.

Perfect for all levels, each session emphasises mindful movement, breathwork, and body awareness to help you:

• Alleviate chronic tension and discomfort

• Restore and enhance joint mobility

• Improve posture and muscular balance

• Prevent overuse injuries and support recovery

• Feel more grounded, open, and pain-free in your daily life

‍

WEIGHTLIFTING

This week, we are focusing on the squat position. Starting with a fun complex: clean pull, hang squat clean, clean. Followed by clean pulls and heavy front 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

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 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 1600m efforts which will fluctuate between 10km and 3km pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 400m efforts, each with 60 sec rest. This is a great opportunity for you to practice some faster pacing.

‍

Friday

Time: 6:59am

Location: Innerfight

Session: The Coffee Run

This morning we will celebrate 17 years of InnerFight. Therefore we will start and finish from IF HQ in Studio City. Come ready to run some hills!

‍

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Today we will be running our long run around Motor City, starting from InnerFight.

Route options:
6km
11km
15km

Monday:

‍

Strength:

Front Squat - Every 2 mins x 6 - 5/5/5/3/3/3 Reps

‍

‍

Conditioning:

20min AMRAP

6 Thrusters 50/35

Pool Run

6 Front Squats

Park run

‍

‍

Tuesday:

‍

Strength:

A) 8 mins kipping drills

B) Every 90 sec x 8 alt between

1) 6/6 Rear foot elevated split squat

2) 10-15 sec Kipping Pull Ups/C2B

C) EMOM x 12

M1 - 8/8 DB 3 point row

M2 - 20 sec hollow

M3 - 20 sec arch hold

‍

‍

Conditioning:

For Time with a partner:

50 Cal Ski

50 Burpee Box Jump Overs

‍

‍

Wednesday:

‍

Strength:

Deadlift Every 2 mins x 6 - 6/6/4/4/2/2

‍

‍

Conditioning:

5 rounds for time:

500/400m row

12 deadlifts

5 wall walks

‍

‍

Thursday:

‍

Strength:

A) Every 90 sec x 6 - 6 push press

B) Every 75 sec x 10 Alt between

A: 3-5 deficit push-ups

B: 10-12 Ring rows

‍

‍

Conditioning:

Going Dark

30/20 cal Ass Bike

1 lap car park Farmers Carry

30 hand-release push-ups

1 lap car park Farmers Carry

30/20 cal Ass Bike

‍

‍

Friday:

17-Year Anniversary Workout! Get booked in at 8 am and we'll see you there!

‍

‍

Saturday:

We bring you all the vibes and fun with our Saturday Sessions!

‍

‍

Sunday

Engine - A Spicey 42min EMOM FGB Style!

Strength+ - Box Squats, into some upper pulling strength and accessory work!

GYMNASTICS

This week, we’re honing in on those core skills—mastering hollow holds on the floor and from the rig, then levelling up to strict pull-ups and dynamic kipping progressions.

‍

HYBRID FITNESS

This weeks hybrid session we are working through some intervals with the aim of developing our pacing across multiple rounds. 2 mins work 1 min rest is the name of the game.

‍

MOBILITY

Reclaim freedom in your movement with this focused mobility class designed to relieve tension, reduce discomfort, and support long-term joint health in your shoulders and hips.

Through a series of guided, low-impact exercises, you’ll explore gentle but effective techniques that promote muscle release, joint realignment, and functional stability. This class is ideal for anyone experiencing shoulder tightness, hip impingement, postural imbalances, or limited range of motion—whether due to training, daily habits, or prolonged inactivity.

Perfect for all levels, each session emphasises mindful movement, breathwork, and body awareness to help you:

• Alleviate chronic tension and discomfort

• Restore and enhance joint mobility

• Improve posture and muscular balance

• Prevent overuse injuries and support recovery

• Feel more grounded, open, and pain-free in your daily life

‍

WEIGHTLIFTING

This week, we are focusing on the squat position. Starting with a fun complex: clean pull, hang squat clean, clean. Followed by clean pulls and heavy front squats.

Monday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Fartlek Session

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 1600m efforts which will fluctuate between 10km and 3km pace.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we will be running 400m efforts, each with 60 sec rest. This is a great opportunity for you to practice some faster pacing.

‍

Friday

Time: 6:59am

Location: Innerfight

Session: The Coffee Run

This morning we will celebrate 17 years of InnerFight. Therefore we will start and finish from IF HQ in Studio City. Come ready to run some hills!

‍

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Today we will be running our long run around Motor City, starting from InnerFight.

Route options:
6km
11km
15km

Monday:

‍

Strength:

Front Squat - Every 2 mins x 6 - 5/5/5/3/3/3 Reps

‍

‍

Conditioning:

20min AMRAP

6 Thrusters 50/35

Pool Run

6 Front Squats

Park run

‍

‍

Tuesday:

‍

Strength:

A) 8 mins kipping drills

B) Every 90 sec x 8 alt between

1) 6/6 Rear foot elevated split squat

2) 10-15 sec Kipping Pull Ups/C2B

C) EMOM x 12

M1 - 8/8 DB 3 point row

M2 - 20 sec hollow

M3 - 20 sec arch hold

‍

‍

Conditioning:

For Time with a partner:

50 Cal Ski

50 Burpee Box Jump Overs

‍

‍

Wednesday:

‍

Strength:

Deadlift Every 2 mins x 6 - 6/6/4/4/2/2

‍

‍

Conditioning:

5 rounds for time:

500/400m row

12 deadlifts

5 wall walks

‍

‍

Thursday:

‍

Strength:

A) Every 90 sec x 6 - 6 push press

B) Every 75 sec x 10 Alt between

A: 3-5 deficit push-ups

B: 10-12 Ring rows

‍

‍

Conditioning:

Going Dark

30/20 cal Ass Bike

1 lap car park Farmers Carry

30 hand-release push-ups

1 lap car park Farmers Carry

30/20 cal Ass Bike

‍

‍

Friday:

17-Year Anniversary Workout! Get booked in at 8 am and we'll see you there!

‍

‍

Saturday:

We bring you all the vibes and fun with our Saturday Sessions!

‍

‍

Sunday

Engine - A Spicey 42min EMOM FGB Style!

Strength+ - Box Squats, into some upper pulling strength and accessory work!

GYMNASTICS

This week, we’re honing in on those core skills—mastering hollow holds on the floor and from the rig, then levelling up to strict pull-ups and dynamic kipping progressions.

‍

HYBRID FITNESS

This weeks hybrid session we are working through some intervals with the aim of developing our pacing across multiple rounds. 2 mins work 1 min rest is the name of the game.

‍

MOBILITY

Reclaim freedom in your movement with this focused mobility class designed to relieve tension, reduce discomfort, and support long-term joint health in your shoulders and hips.

Through a series of guided, low-impact exercises, you’ll explore gentle but effective techniques that promote muscle release, joint realignment, and functional stability. This class is ideal for anyone experiencing shoulder tightness, hip impingement, postural imbalances, or limited range of motion—whether due to training, daily habits, or prolonged inactivity.

Perfect for all levels, each session emphasises mindful movement, breathwork, and body awareness to help you:

• Alleviate chronic tension and discomfort

• Restore and enhance joint mobility

• Improve posture and muscular balance

• Prevent overuse injuries and support recovery

• Feel more grounded, open, and pain-free in your daily life

‍

WEIGHTLIFTING

This week, we are focusing on the squat position. Starting with a fun complex: clean pull, hang squat clean, clean. Followed by clean pulls and heavy front 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

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