Specialty Class #25-41

GYMNASTICS

Next week, we'll be focusing on gymnastics, specifically kipping pull-ups. We will start with core and shape work, followed by strict and dynamic pulling movements on the bar. See you Tuesday. 💪🏼

‍

HYBRID FITNESS

This week's hybrid class focuses on building lower-body endurance through hard intervals, culminating in a 1-mile time trial.

‍

MOBILITY

We’ll target both shoulder and hip mobility—two of the most critical areas for functional, athletic movement. Whether you're addressing restrictions, recovering from dysfunction, or simply looking to bulletproof your overhead and lower-body capacity, this session delivers the tools to unlock new potential.

Expect a focused blend of mobility work, strength integration, and control drills to restore joint freedom, enhance movement quality, and build resilient, adaptable patterns from the ground up.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Bringing together the accessory work from the mainline, starting with the 3-position snatch. Push press into OHS. Snatch pull + snatch complex. Some heavy snatch singles. Then, finishing with snatch DL and 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

Session: LRC Tempo

There is no in-person LRC Session today. TrainingPeaks accounts have been populated with a session for you though! 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. This week we have plenty of 200s for you!

‍

Wednesday

Session: LRC Intervals

There is no in-person LRC Session today. TrainingPeaks accounts have been populated with a session for you though! Enjoy.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running some hill repeats on the canal bridgel this is excellent strength training for your legs.

Monday:

‍

Strength:

Every 2 mins x 5 - Barbell Good mornings 10/8/8/6/6 Tempo @20x1

‍

‍

Conditioning:

In Pairs 25min AMRAP

50/40 Cal Ass bike

30 Burpee Over Bar

20 Power Cleans

‍

‍

Tuesday:

‍

Strength:

A) EMOMx12

M1 - 6-10 paralette push-ups

M2 - 8-10 supinated barbell row

B) Every 90 sec x 6 - 3 push jerk

‍

‍

Conditioning:

AMRAPx12

10 DB STOH

1 lap car park run

*Every round + 1 lap car park

‍

‍

Wednesday:

‍

Strength:

Every 3 mins x 5 - 5 Low Box Back Squat

‍

‍

Conditioning:

In a 3-minute window

90 sec ski (-5 sec pace)

10 Hand Release Push-Ups

AMRAP Wall Ball Reverse Lunges

Rest 2 mins x5

‍

‍

Thursday:

‍

Strength:

A) EMOMx 10

M1 - 3-5 Strict Pull-Ups

M2 - 10-15 Secs Supinated Chin Over Bar Hold

B) EMOM x 8 - 20 sec TTB/SLR

C) EMOMx6

M1 - 10-12 Rolling Skull Crusher

M2 - 12 Hammer Curls

‍

‍

Conditioning:

3 rounds for time

18/15 Cal Row

15 Toes To Bar

6 Sandbags to Shoulder

‍

‍

Friday:

‍

Strength:

Every 3 mins x 4 - 8/8 Barbell Reverse Lunge (rest 30 sec between legs)

+ 6/6 Drop Forward Lunges

‍

‍

Conditioning:

In Pairs in 30-minute Window

7 rounds - Every Movement is YGIG

4 Car Park Length Farmers Carry

20/16 Cals Assault Bike

4 Wall Walks

Max distance ski in the remaining time

‍

‍

Saturday Sessions:

Saturday Sessions with Coach Eduan

‍

‍

Sunday Engine

6 Rounds For Time:

600/500m Row

30 Wall Balls

Park Run

15 Burpee to Plate

‍

‍

Sunday Strength +

A) 10 mins Build To a Max Strict Press

B) Every 90 sec x 3 - 3 reps @ 70%

C) Every 2 mins x 5 - 5 Paused Back Squat @21x1

D) Every 2 mins x 3 - 8 Dumbell RDLs @ 30x1

GYMNASTICS

Next week, we'll be focusing on gymnastics, specifically kipping pull-ups. We will start with core and shape work, followed by strict and dynamic pulling movements on the bar. See you Tuesday. 💪🏼

‍

HYBRID FITNESS

This week's hybrid class focuses on building lower-body endurance through hard intervals, culminating in a 1-mile time trial.

‍

MOBILITY

We’ll target both shoulder and hip mobility—two of the most critical areas for functional, athletic movement. Whether you're addressing restrictions, recovering from dysfunction, or simply looking to bulletproof your overhead and lower-body capacity, this session delivers the tools to unlock new potential.

Expect a focused blend of mobility work, strength integration, and control drills to restore joint freedom, enhance movement quality, and build resilient, adaptable patterns from the ground up.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Bringing together the accessory work from the mainline, starting with the 3-position snatch. Push press into OHS. Snatch pull + snatch complex. Some heavy snatch singles. Then, finishing with snatch DL and front squats.

Monday

Session: LRC Tempo

There is no in-person LRC Session today. TrainingPeaks accounts have been populated with a session for you though! 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. This week we have plenty of 200s for you!

‍

Wednesday

Session: LRC Intervals

There is no in-person LRC Session today. TrainingPeaks accounts have been populated with a session for you though! Enjoy.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be running some hill repeats on the canal bridgel this is excellent strength training for your legs.

Monday:

‍

Strength:

Every 2 mins x 5 - Barbell Good mornings 10/8/8/6/6 Tempo @20x1

‍

‍

Conditioning:

In Pairs 25min AMRAP

50/40 Cal Ass bike

30 Burpee Over Bar

20 Power Cleans

‍

‍

Tuesday:

‍

Strength:

A) EMOMx12

M1 - 6-10 paralette push-ups

M2 - 8-10 supinated barbell row

B) Every 90 sec x 6 - 3 push jerk

‍

‍

Conditioning:

AMRAPx12

10 DB STOH

1 lap car park run

*Every round + 1 lap car park

‍

‍

Wednesday:

‍

Strength:

Every 3 mins x 5 - 5 Low Box Back Squat

‍

‍

Conditioning:

In a 3-minute window

90 sec ski (-5 sec pace)

10 Hand Release Push-Ups

AMRAP Wall Ball Reverse Lunges

Rest 2 mins x5

‍

‍

Thursday:

‍

Strength:

A) EMOMx 10

M1 - 3-5 Strict Pull-Ups

M2 - 10-15 Secs Supinated Chin Over Bar Hold

B) EMOM x 8 - 20 sec TTB/SLR

C) EMOMx6

M1 - 10-12 Rolling Skull Crusher

M2 - 12 Hammer Curls

‍

‍

Conditioning:

3 rounds for time

18/15 Cal Row

15 Toes To Bar

6 Sandbags to Shoulder

‍

‍

Friday:

‍

Strength:

Every 3 mins x 4 - 8/8 Barbell Reverse Lunge (rest 30 sec between legs)

+ 6/6 Drop Forward Lunges

‍

‍

Conditioning:

In Pairs in 30-minute Window

7 rounds - Every Movement is YGIG

4 Car Park Length Farmers Carry

20/16 Cals Assault Bike

4 Wall Walks

Max distance ski in the remaining time

‍

‍

Saturday Sessions:

Saturday Sessions with Coach Eduan

‍

‍

Sunday Engine

6 Rounds For Time:

600/500m Row

30 Wall Balls

Park Run

15 Burpee to Plate

‍

‍

Sunday Strength +

A) 10 mins Build To a Max Strict Press

B) Every 90 sec x 3 - 3 reps @ 70%

C) Every 2 mins x 5 - 5 Paused Back Squat @21x1

D) Every 2 mins x 3 - 8 Dumbell RDLs @ 30x1

GYMNASTICS

Next week, we'll be focusing on gymnastics, specifically kipping pull-ups. We will start with core and shape work, followed by strict and dynamic pulling movements on the bar. See you Tuesday. 💪🏼

‍

HYBRID FITNESS

This week's hybrid class focuses on building lower-body endurance through hard intervals, culminating in a 1-mile time trial.

‍

MOBILITY

We’ll target both shoulder and hip mobility—two of the most critical areas for functional, athletic movement. Whether you're addressing restrictions, recovering from dysfunction, or simply looking to bulletproof your overhead and lower-body capacity, this session delivers the tools to unlock new potential.

Expect a focused blend of mobility work, strength integration, and control drills to restore joint freedom, enhance movement quality, and build resilient, adaptable patterns from the ground up.

‍

WEIGHTLIFTING

This week in weightlifting, we are working on the snatch. Bringing together the accessory work from the mainline, starting with the 3-position snatch. Push press into OHS. Snatch pull + snatch complex. Some heavy snatch singles. Then, finishing with snatch DL and 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