Specialty Class #25-45

GYMNASTICS

This week we’re heading outside again for bar muscle ups! We’ll focus on developing efficient movement standards and body awareness utilising low-bar drills, breaking down the press-down phase before the transition over the bar. From there, we’ll work through box BMU variations and finish with c-o-r-e!

‍

HYBRID FITNESS

This week's Hybrid session we are working on putting together multiple elements from Hyrox to get a feel of transitioning between them, after that we are working on some lower body endurance

‍

MOBILITY

This week We’ll explore integrated movement sequences that link the hips, ankles, and thoracic spine with greater precision and awareness. Expect longer mobility flows, loaded end-range work, and active holds that challenge both balance and control.

Breathwork will continue to guide movement, helping you find ease within intensity while improving your body’s ability to stabilize under motion. By the end of this week, you’ll notice smoother transitions, stronger joint mechanics, and a heightened sense of body awareness that sets the stage for deeper mobility gains ahead.

‍

WEIGHTLIFTING

This week the focus is power cleans. Lots of technique work into a complex of clean pull + hang power clean + power clean. Some volume cleans, clean deadlifts and finishing with some pause back 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 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

This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running at 3km pace over building distances.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running 1km repeats off a 2min rest.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will head up to the canal bridge to run some hill repeats at a 7/10 effort.

‍

Sunday

Time: 5:59am

Location: Kite Beach

Session: Long Run

Come along and run easy with us along the beach track and canal. The route is out and back.

Monday:

‍

Strength: 4 min density set of 2 strict Pull ups - 4 min density set of 5 ring rows

‍

‍

Conditioning:

5 min windows:

Park run

10 Devil press

AMRAP

Cal Row

rest 2 mins

500/400/300m Row

Pool Run

AMRAP

Devil Press

rest 2 mins x2

‍

‍

Tuesday:

‍

Strength: Every 75 seconds x 5 10 sec Overcoming Isometric into

3 Box Jump

Every 90 seconds alternate between

A: 3 Clean Pulls

B: 30 sec Max push ups

EMOM 6

20 sec banded Russian Kettlebell Swing

‍

‍

Conditioning:

FOR TIME:

20 Sandbag to Shoulder

100 DU

20 Sandbag to Shoulder

‍

‍

Wednesday:

‍

Strength: EMOM 6

M1 - 12 alternating Dumbell Reverse Lunge

M2 - 20-30 second Tuck Hang

EMOM 6

M1 - 30 second foam roller hamstring bridge

M2- 8/8 Dumbbell Calf Raise

‍

‍

Conditioning:

In a Team of 3

30 minute AMRAP

increasing reps

50 - 60 - 70 etc

Calorie Ski

Toes to Rings

Dumbbell Box step Over

‍

Thursday:

‍

Strength: Every 90 seconds x 4 -10 alt seesaw row

Every 2 minutes x 8

1 Push Press

2 Push Jerk

EMOM 6

A: 30 sec Dumbbell Floor Press

B: 12 Dumbbell Reverse Fly

‍

‍

Conditioning:

AMRAP 10

5 Burpees

2 Wall Walk

Car Park Run

‍

‍

Friday:

‍

Strength: Every 2 minutes x 8

2 Hang Squat Clean

1 Squat Clean

1 Front Squat

‍

‍

Conditioning:

3 mins on 2 mins off until completion of target calories:

20 Wall Balls

10 Pull Ups

10 Dual KB Hang Clean

Calories Assault Bike in remaining time

Target 100/120/150

‍

‍

Saturday Session with Coach Jamie

‍

Sunday Sweat:

AMRAP 12

Park run

16 Reverse Lunges

10 Burpees

AMRAP 12

500/400m ski

20 Tuck Crunch

20 Alternating Dumbell Snatch

AMRAP 12

30/20 cal Assault Bike

12 Renegade Row

15 Air Squat

‍

‍

Sunday Strength:

Every 2.30 mins x 6

8 8 8 6 6 6 Incline Dumbbell Bench Press

+

6-8 Inverted Rows

Every 2 min x 5

5 Back Squat

Every 2 mins x 4

6/6 Dumbbell Reverse Lunges

GYMNASTICS

This week we’re heading outside again for bar muscle ups! We’ll focus on developing efficient movement standards and body awareness utilising low-bar drills, breaking down the press-down phase before the transition over the bar. From there, we’ll work through box BMU variations and finish with c-o-r-e!

‍

HYBRID FITNESS

This week's Hybrid session we are working on putting together multiple elements from Hyrox to get a feel of transitioning between them, after that we are working on some lower body endurance

‍

MOBILITY

This week We’ll explore integrated movement sequences that link the hips, ankles, and thoracic spine with greater precision and awareness. Expect longer mobility flows, loaded end-range work, and active holds that challenge both balance and control.

Breathwork will continue to guide movement, helping you find ease within intensity while improving your body’s ability to stabilize under motion. By the end of this week, you’ll notice smoother transitions, stronger joint mechanics, and a heightened sense of body awareness that sets the stage for deeper mobility gains ahead.

‍

WEIGHTLIFTING

This week the focus is power cleans. Lots of technique work into a complex of clean pull + hang power clean + power clean. Some volume cleans, clean deadlifts and finishing with some pause back squats.

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

This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running at 3km pace over building distances.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Innerfight

Session: LRC Inervals

Today we are running 1km repeats off a 2min rest.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Following a group warm up we will head up to the canal bridge to run some hill repeats at a 7/10 effort.

‍

Sunday

Time: 5:59am

Location: Kite Beach

Session: Long Run

Come along and run easy with us along the beach track and canal. The route is out and back.

Monday:

‍

Strength: 4 min density set of 2 strict Pull ups - 4 min density set of 5 ring rows

‍

‍

Conditioning:

5 min windows:

Park run

10 Devil press

AMRAP

Cal Row

rest 2 mins

500/400/300m Row

Pool Run

AMRAP

Devil Press

rest 2 mins x2

‍

‍

Tuesday:

‍

Strength: Every 75 seconds x 5 10 sec Overcoming Isometric into

3 Box Jump

Every 90 seconds alternate between

A: 3 Clean Pulls

B: 30 sec Max push ups

EMOM 6

20 sec banded Russian Kettlebell Swing

‍

‍

Conditioning:

FOR TIME:

20 Sandbag to Shoulder

100 DU

20 Sandbag to Shoulder

‍

‍

Wednesday:

‍

Strength: EMOM 6

M1 - 12 alternating Dumbell Reverse Lunge

M2 - 20-30 second Tuck Hang

EMOM 6

M1 - 30 second foam roller hamstring bridge

M2- 8/8 Dumbbell Calf Raise

‍

‍

Conditioning:

In a Team of 3

30 minute AMRAP

increasing reps

50 - 60 - 70 etc

Calorie Ski

Toes to Rings

Dumbbell Box step Over

‍

Thursday:

‍

Strength: Every 90 seconds x 4 -10 alt seesaw row

Every 2 minutes x 8

1 Push Press

2 Push Jerk

EMOM 6

A: 30 sec Dumbbell Floor Press

B: 12 Dumbbell Reverse Fly

‍

‍

Conditioning:

AMRAP 10

5 Burpees

2 Wall Walk

Car Park Run

‍

‍

Friday:

‍

Strength: Every 2 minutes x 8

2 Hang Squat Clean

1 Squat Clean

1 Front Squat

‍

‍

Conditioning:

3 mins on 2 mins off until completion of target calories:

20 Wall Balls

10 Pull Ups

10 Dual KB Hang Clean

Calories Assault Bike in remaining time

Target 100/120/150

‍

‍

Saturday Session with Coach Jamie

‍

Sunday Sweat:

AMRAP 12

Park run

16 Reverse Lunges

10 Burpees

AMRAP 12

500/400m ski

20 Tuck Crunch

20 Alternating Dumbell Snatch

AMRAP 12

30/20 cal Assault Bike

12 Renegade Row

15 Air Squat

‍

‍

Sunday Strength:

Every 2.30 mins x 6

8 8 8 6 6 6 Incline Dumbbell Bench Press

+

6-8 Inverted Rows

Every 2 min x 5

5 Back Squat

Every 2 mins x 4

6/6 Dumbbell Reverse Lunges

GYMNASTICS

This week we’re heading outside again for bar muscle ups! We’ll focus on developing efficient movement standards and body awareness utilising low-bar drills, breaking down the press-down phase before the transition over the bar. From there, we’ll work through box BMU variations and finish with c-o-r-e!

‍

HYBRID FITNESS

This week's Hybrid session we are working on putting together multiple elements from Hyrox to get a feel of transitioning between them, after that we are working on some lower body endurance

‍

MOBILITY

This week We’ll explore integrated movement sequences that link the hips, ankles, and thoracic spine with greater precision and awareness. Expect longer mobility flows, loaded end-range work, and active holds that challenge both balance and control.

Breathwork will continue to guide movement, helping you find ease within intensity while improving your body’s ability to stabilize under motion. By the end of this week, you’ll notice smoother transitions, stronger joint mechanics, and a heightened sense of body awareness that sets the stage for deeper mobility gains ahead.

‍

WEIGHTLIFTING

This week the focus is power cleans. Lots of technique work into a complex of clean pull + hang power clean + power clean. Some volume cleans, clean deadlifts and finishing with some pause back 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