Specialty Class #25-43

GYMNASTICS

This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.

‍

HYBRID FITNESS

This week's Hybrid session will start with a 1 mile time trial and then will be  focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs

‍

MOBILITY

This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.

‍

WEIGHTLIFTING

Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back 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 starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

Today we will wear Pink to show our support towards Breast Cancer Awareness Month! We will be running some 400s and 200s after a group warm-up.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main Set:
10x
1min @ 9RPE; 1min @ 1-3RPE

3mins easy/recovery jog

then,
15mins @ 7RPE

Monday:

‍

Strength: Every 90 Seconds x 8 -  3 Push Jerk

‍

‍

Conditioning:

Every 3 Minutes Complete:

18/15 Cal Ski

AMRAP

5 Burpees

8 Toes to Bar

rest 2 mins x5

‍

‍

Tuesday:

‍

Strength: EMOM 5 - 3 Hang Squat Clean - EMOM 5 - 2 Low Hang Squat Clean - EMOM 5 - 1 Hang Squat Clean - 7 Minutes to  Establish a Max Squat Clean

‍

‍

Conditioning:

2 Minutes Max Calories Assault Bike

‍

‍

Wednesday:

‍

Strength: Every 2 Minutes x 4 8 Barbell Upright Row into 10 Dumbbell Reverse Fly -  4 Minute Density Set, As Many Sets as Possible of 5 Ring Rows

‍

‍

Conditioning:

AMRAP 20

Half Olivara Run

8 Push Up Alternating Renegade Rows

1 Rope Climb

‍

‍

Thursday:

‍

Strength: Every 2 Minutes x 5 20 15 15 10 10 Seconds  Overcoming Deadlift Isometric into 3 Box Jump

EMOM 15

M1 - 10 Weighted Hip Extension

M2 - 8/8 Kettlebell Side Bends

M3 - 10 Weighted Sit Ups

‍

‍

Conditioning:

FOR TIME

750m Row

30 Box Jump Over

30 Wall Balls

‍

‍

Friday:

It's Pink Friday Therapy as part of Women's Health Month

‍

‍

Sunday Sweat

In Pairs

Every 8 Minutes x 5

1000m Row

50 Russian Kettlebell Swing

AMRAP

Kettlebell  Reverse Lunges

‍

‍

Sunday Strength

A) Build to Heavy Front Squat in 12 minutes

B) Every 90 Seconds x 8 - 5 reps @ 70% of A

C) 3 sets:

10 Seated DB Press rest 30 sec

12 Alternating Gorilla Rows rest 30 sec

10 Dumbbell  Skull Crusher rest 2 mins

GYMNASTICS

This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.

‍

HYBRID FITNESS

This week's Hybrid session will start with a 1 mile time trial and then will be  focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs

‍

MOBILITY

This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.

‍

WEIGHTLIFTING

Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back Squat.

Monday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Fartlek Session

We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.

‍

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

Today we will wear Pink to show our support towards Breast Cancer Awareness Month! We will be running some 400s and 200s after a group warm-up.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will work through the below sequence:

Main Set:
10x
1min @ 9RPE; 1min @ 1-3RPE

3mins easy/recovery jog

then,
15mins @ 7RPE

Monday:

‍

Strength: Every 90 Seconds x 8 -  3 Push Jerk

‍

‍

Conditioning:

Every 3 Minutes Complete:

18/15 Cal Ski

AMRAP

5 Burpees

8 Toes to Bar

rest 2 mins x5

‍

‍

Tuesday:

‍

Strength: EMOM 5 - 3 Hang Squat Clean - EMOM 5 - 2 Low Hang Squat Clean - EMOM 5 - 1 Hang Squat Clean - 7 Minutes to  Establish a Max Squat Clean

‍

‍

Conditioning:

2 Minutes Max Calories Assault Bike

‍

‍

Wednesday:

‍

Strength: Every 2 Minutes x 4 8 Barbell Upright Row into 10 Dumbbell Reverse Fly -  4 Minute Density Set, As Many Sets as Possible of 5 Ring Rows

‍

‍

Conditioning:

AMRAP 20

Half Olivara Run

8 Push Up Alternating Renegade Rows

1 Rope Climb

‍

‍

Thursday:

‍

Strength: Every 2 Minutes x 5 20 15 15 10 10 Seconds  Overcoming Deadlift Isometric into 3 Box Jump

EMOM 15

M1 - 10 Weighted Hip Extension

M2 - 8/8 Kettlebell Side Bends

M3 - 10 Weighted Sit Ups

‍

‍

Conditioning:

FOR TIME

750m Row

30 Box Jump Over

30 Wall Balls

‍

‍

Friday:

It's Pink Friday Therapy as part of Women's Health Month

‍

‍

Sunday Sweat

In Pairs

Every 8 Minutes x 5

1000m Row

50 Russian Kettlebell Swing

AMRAP

Kettlebell  Reverse Lunges

‍

‍

Sunday Strength

A) Build to Heavy Front Squat in 12 minutes

B) Every 90 Seconds x 8 - 5 reps @ 70% of A

C) 3 sets:

10 Seated DB Press rest 30 sec

12 Alternating Gorilla Rows rest 30 sec

10 Dumbbell  Skull Crusher rest 2 mins

GYMNASTICS

This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.

‍

HYBRID FITNESS

This week's Hybrid session will start with a 1 mile time trial and then will be  focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs

‍

MOBILITY

This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.

‍

WEIGHTLIFTING

Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back 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