Specialty Class #25-38

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!

‍

HYBRID FITNESS

This week's hybrid session, we are working on some hard intervals with limited rest in preparation for the hybrid 365 event.

‍

MOBILITY

Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.

Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.

‍

WEIGHTLIFTING

This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Lots of clean positioning work, clean pulls. Finally building up to a heavy 1-rep front squat.

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. This week we have 500m repeats at your 5km pace, each with a 90 sec rest. We will help you find people a similar pace to you to run with.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we have intervals in the park behind InnerFight. You will be running 100m hard into a 300m float recovery. Aiming for 8, 10 or 12 reps.

‍

Friday

Time: 6:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running the below.

Main Set:
6x
1min @ 9RPE; 1min @ 1-3RPE

3mins easy/recovery jog

then,
4x
6mins @ 7RPE; 1:30mins @ 1-3RPE

‍

Sunday

Time: 5:29am

Location: Ranches

Session: Group Long Run

Our week steady long run, with various routes/distances available.

Route options:
10km
12.6km
16km
22.6km

Monday:

‍

Strength:

Every 2:30 mins x 5 - 2/2 Low Box Back Squat

‍

Conditioning:

8 min Window in pairs

Olivara Run

AMRAP

20/16 Cal Assault Bike

10 Synchro Goblet Squat

rest 2 mins

80/65 Cal Assault Bike

AMRAP

10 Synchro Goblet Squat (20/16)

Car Park Run together

rest 2 mins

50 synchro Goblet Squat (20/16)

AMRAP

20/16 Cal Assault Bike

Car Park Run together

‍

Tuesday:

‍

Strength:

A) EMOM x 12

Min 1 - 20 -25sec Chin Over The Bar Hold

Min 2- 12 Alt KB Sotts Press

Min 3 - 10 Seated Pike Leg Lifts

B) EMOM 12

Min 1 - 8-10 Chest Supported Incline DB Rows

Min 2 - 10 Rolling DB Skull Crusher

‍

Conditioning:

For Time:

10-1 Sandbag Clean

1-10 Burpee Over Sandbag

‍

Wednesday:

‍

Strength:

Every 90sec x 10

A: 8/8/8/5/5 Snatch Grip RDL Tempo @30x1

B: 1-3 Strict pull-ups

‍

Conditioning:

In a 4-minute window x 2 Rounds

500m ski

15 DB Push Press

AMRAP Cals on Ski

Rest 2 mins

100 Double Unders

8 Wall Walks

AMRAP Double Unders

rest 2 mins

‍

Thursday:

‍

Strength:

A) In a 2-minute window, establish a Max UB set of TTB

B) EMOM x 6 - 33% of the Max set

C) EMOM x 8 - 4 Rep Contralateral OH DB rev lunge

‍

‍

Conditioning:

3 rounds for time:

20 Single Arm DB Overhead Reverse Lunges

20 Hand Release Push-ups

20/15 Cal Row

Rest 1 min

‍

Friday:

‍

Strength:

A) Every 2 mins x 3 - 3 Snatch Grip BTN Push press

B) Every 2 mins x 5 - 5 TnG Push Press

‍

Conditioning:

21min AMRAP in pairs YGIG full rounds

5 Hang Power Clean

3 Thrusters

12/9 Cal Ass Bike

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!

‍

HYBRID FITNESS

This week's hybrid session, we are working on some hard intervals with limited rest in preparation for the hybrid 365 event.

‍

MOBILITY

Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.

Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.

‍

WEIGHTLIFTING

This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Lots of clean positioning work, clean pulls. Finally building up to a heavy 1-rep front squat.

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. This week we have 500m repeats at your 5km pace, each with a 90 sec rest. We will help you find people a similar pace to you to run with.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Intervals

Today we have intervals in the park behind InnerFight. You will be running 100m hard into a 300m float recovery. Aiming for 8, 10 or 12 reps.

‍

Friday

Time: 6:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running the below.

Main Set:
6x
1min @ 9RPE; 1min @ 1-3RPE

3mins easy/recovery jog

then,
4x
6mins @ 7RPE; 1:30mins @ 1-3RPE

‍

Sunday

Time: 5:29am

Location: Ranches

Session: Group Long Run

Our week steady long run, with various routes/distances available.

Route options:
10km
12.6km
16km
22.6km

Monday:

‍

Strength:

Every 2:30 mins x 5 - 2/2 Low Box Back Squat

‍

Conditioning:

8 min Window in pairs

Olivara Run

AMRAP

20/16 Cal Assault Bike

10 Synchro Goblet Squat

rest 2 mins

80/65 Cal Assault Bike

AMRAP

10 Synchro Goblet Squat (20/16)

Car Park Run together

rest 2 mins

50 synchro Goblet Squat (20/16)

AMRAP

20/16 Cal Assault Bike

Car Park Run together

‍

Tuesday:

‍

Strength:

A) EMOM x 12

Min 1 - 20 -25sec Chin Over The Bar Hold

Min 2- 12 Alt KB Sotts Press

Min 3 - 10 Seated Pike Leg Lifts

B) EMOM 12

Min 1 - 8-10 Chest Supported Incline DB Rows

Min 2 - 10 Rolling DB Skull Crusher

‍

Conditioning:

For Time:

10-1 Sandbag Clean

1-10 Burpee Over Sandbag

‍

Wednesday:

‍

Strength:

Every 90sec x 10

A: 8/8/8/5/5 Snatch Grip RDL Tempo @30x1

B: 1-3 Strict pull-ups

‍

Conditioning:

In a 4-minute window x 2 Rounds

500m ski

15 DB Push Press

AMRAP Cals on Ski

Rest 2 mins

100 Double Unders

8 Wall Walks

AMRAP Double Unders

rest 2 mins

‍

Thursday:

‍

Strength:

A) In a 2-minute window, establish a Max UB set of TTB

B) EMOM x 6 - 33% of the Max set

C) EMOM x 8 - 4 Rep Contralateral OH DB rev lunge

‍

‍

Conditioning:

3 rounds for time:

20 Single Arm DB Overhead Reverse Lunges

20 Hand Release Push-ups

20/15 Cal Row

Rest 1 min

‍

Friday:

‍

Strength:

A) Every 2 mins x 3 - 3 Snatch Grip BTN Push press

B) Every 2 mins x 5 - 5 TnG Push Press

‍

Conditioning:

21min AMRAP in pairs YGIG full rounds

5 Hang Power Clean

3 Thrusters

12/9 Cal Ass Bike

GYMNASTICS

This Tuesday, we’re going upside down with handstand push-ups. We will begin by warming up the core and shoulders with floor work, then move to the boxes to work on body awareness and solid stacked positions. We’ll round out the session with negative, strict and kipping work from the wall. See you there!

‍

HYBRID FITNESS

This week's hybrid session, we are working on some hard intervals with limited rest in preparation for the hybrid 365 event.

‍

MOBILITY

Ready to unlock a stronger, deeper squat? This focused mobility class is designed to help you improve hip, ankle, and thoracic mobility—key areas that directly impact squat depth, form, and comfort. Whether you’re lifting heavy, working on technique, or just looking to move better, this class will prepare your body for the demands of the upcoming training block.

Expect a blend of active mobility drills, dynamic stretches, and stability work to help you access a deeper, more efficient squat position. All levels welcome—come as you are, leave moving better.

‍

WEIGHTLIFTING

This week, we are continuing to work on the butterfly effect competition complex of - clean + front squat. Lots of clean positioning work, clean pulls. Finally building up to a heavy 1-rep front squat.

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