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Specialty Class #25-46
Monday:
Strength:
Every 2 minutes x 5 - 3 Hang Clean Pull into 3 depth drop jump
Conditioning:
In a 25-minute window
In pairs
3000m Ski Erg
18-15-12-9-6-3
Deadlift 100/75
Wall walks
Cal Ski Erg in the remaining time
Tuesday:
Strength:
Every 2.30 minutes x 5 - 10 Landmine Hack Squat
Every 2 mins x 5 - 12 alternating deficit Dumbbell Reverse Lunge
EMOM 6 - 20-30 seconds Hollow Hold
Conditioning:
For Time
1 lap Car Park Farmers Carry
50/40/30 Cal Assault Bike
1 lap Car Park Sandbag Carry
Wednesday:
Strength:
Every 2 min x 6 - 3 3 3 2 2 Push Jerk
Rope Climb Drills
Conditioning:
2 mins on 2 mins off:
2 rope climb
12 Dumbbell Shoulder to Overhead
AMRAP
Wall Balls x 5
Thursday:
Strength:
Every 90 sec x 10 - 1 Squat Clean, 1 Hang Squat
EMOM 8 - 1 Squat Clean, 1 Hang Squat Clean
Conditioning:
AMRAP 12
Park Run
15 TTB
12 Hang Power Clean
Friday:
Strength:
4 min Density Set - 3 Inverted Rows
4 min Density Set - 3 Stationary Dips
Conditioning:
In a Team of 3
AMRAP 32
1500m row (shared)
30 Synchro Dumbbell Snatch
30 Syncho Burpees
30 C2B/BMU
Saturday Session with Coach Sarah
Sunday Sweat:
4 mins work 2 min rest:
A: Park Run
AMRAP
9 cal ski
9 Russian Kettlebell Swing
B: 1km/800m Assault Bike
AMRAP
10 Reverse Burpee to Touch
15 Air Squat
C: 50 Box Jump Overs
AMRAP
20 V-ups
20 lunges
Sunday Strength:
Every 2.30 mins x 6 sets - 8 8 8 6 6 6 Incline Barbell Bench Press + 10 10 8 8 6 6 Dumbbell Rows/arm
Every 2 min x 5 - 5 5 3 3 3 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 we are focused on working through repeats of the first section of the Hyrox race with the aim of dialling in timings and feel. The focus will be on the first 4 stations of the race.
MOBILITY
This week’s focus is on integrating the hips, ankles, and thoracic spine through coordinated movement patterns that enhance precision, strength, and control. You’ll work through targeted stability exercises, and coordination drills that challenge balance and spatial awareness. Expect loaded end-range movements and active holds designed to build both strength and steadiness.
Breathwork will remain a key element, guiding each transition to help you stay composed and connected even through demanding sequences. By the end of the week, you’ll notice smoother movement patterns, greater joint stability, improved coordination, and a deeper sense of body awareness—laying the groundwork for more advanced mobility progress ahead.
WEIGHTLIFTING
This week we are focusing on the Turf Games complex - 3 Deadlifts + 1 Clean + 1 STOH. Starting off with some Split Jerk drills. Then finding a max for the complex. Followed by Clean Deadlifts and heavy 3 rep Pause 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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 400m repeats at 10km, 5km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals through the park at InnerFight. The bursts of work are short so that we can keep the quality.
Friday
Time: 5:59am
Location: Village Kite Beach
Session: The Coffee Run
This week we will be running 30x30s for Dubai Fitness Challenge.
Please note the change of start location this week.
Sunday
Time: 5:59am
Location: Parking Grounds
Session: Long Run
Today we will be running a recce in old town for the DCS HM that will be in January. Come and run your long run in a part of town that you likely do not usually run in.
Route options.
19km
*if less distance is required then an out and back option should work well.
Monday:
Strength:
Every 2 minutes x 5 - 3 Hang Clean Pull into 3 depth drop jump
Conditioning:
In a 25-minute window
In pairs
3000m Ski Erg
18-15-12-9-6-3
Deadlift 100/75
Wall walks
Cal Ski Erg in the remaining time
Tuesday:
Strength:
Every 2.30 minutes x 5 - 10 Landmine Hack Squat
Every 2 mins x 5 - 12 alternating deficit Dumbbell Reverse Lunge
EMOM 6 - 20-30 seconds Hollow Hold
Conditioning:
For Time
1 lap Car Park Farmers Carry
50/40/30 Cal Assault Bike
1 lap Car Park Sandbag Carry
Wednesday:
Strength:
Every 2 min x 6 - 3 3 3 2 2 Push Jerk
Rope Climb Drills
Conditioning:
2 mins on 2 mins off:
2 rope climb
12 Dumbbell Shoulder to Overhead
AMRAP
Wall Balls x 5
Thursday:
Strength:
Every 90 sec x 10 - 1 Squat Clean, 1 Hang Squat
EMOM 8 - 1 Squat Clean, 1 Hang Squat Clean
Conditioning:
AMRAP 12
Park Run
15 TTB
12 Hang Power Clean
Friday:
Strength:
4 min Density Set - 3 Inverted Rows
4 min Density Set - 3 Stationary Dips
Conditioning:
In a Team of 3
AMRAP 32
1500m row (shared)
30 Synchro Dumbbell Snatch
30 Syncho Burpees
30 C2B/BMU
Saturday Session with Coach Sarah
Sunday Sweat:
4 mins work 2 min rest:
A: Park Run
AMRAP
9 cal ski
9 Russian Kettlebell Swing
B: 1km/800m Assault Bike
AMRAP
10 Reverse Burpee to Touch
15 Air Squat
C: 50 Box Jump Overs
AMRAP
20 V-ups
20 lunges
Sunday Strength:
Every 2.30 mins x 6 sets - 8 8 8 6 6 6 Incline Barbell Bench Press + 10 10 8 8 6 6 Dumbbell Rows/arm
Every 2 min x 5 - 5 5 3 3 3 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 we are focused on working through repeats of the first section of the Hyrox race with the aim of dialling in timings and feel. The focus will be on the first 4 stations of the race.
MOBILITY
This week’s focus is on integrating the hips, ankles, and thoracic spine through coordinated movement patterns that enhance precision, strength, and control. You’ll work through targeted stability exercises, and coordination drills that challenge balance and spatial awareness. Expect loaded end-range movements and active holds designed to build both strength and steadiness.
Breathwork will remain a key element, guiding each transition to help you stay composed and connected even through demanding sequences. By the end of the week, you’ll notice smoother movement patterns, greater joint stability, improved coordination, and a deeper sense of body awareness—laying the groundwork for more advanced mobility progress ahead.
WEIGHTLIFTING
This week we are focusing on the Turf Games complex - 3 Deadlifts + 1 Clean + 1 STOH. Starting off with some Split Jerk drills. Then finding a max for the complex. Followed by Clean Deadlifts and heavy 3 rep Pause 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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 400m repeats at 10km, 5km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals through the park at InnerFight. The bursts of work are short so that we can keep the quality.
Friday
Time: 5:59am
Location: Village Kite Beach
Session: The Coffee Run
This week we will be running 30x30s for Dubai Fitness Challenge.
Please note the change of start location this week.
Sunday
Time: 5:59am
Location: Parking Grounds
Session: Long Run
Today we will be running a recce in old town for the DCS HM that will be in January. Come and run your long run in a part of town that you likely do not usually run in.
Route options.
19km
*if less distance is required then an out and back option should work well.
Monday:
Strength:
Every 2 minutes x 5 - 3 Hang Clean Pull into 3 depth drop jump
Conditioning:
In a 25-minute window
In pairs
3000m Ski Erg
18-15-12-9-6-3
Deadlift 100/75
Wall walks
Cal Ski Erg in the remaining time
Tuesday:
Strength:
Every 2.30 minutes x 5 - 10 Landmine Hack Squat
Every 2 mins x 5 - 12 alternating deficit Dumbbell Reverse Lunge
EMOM 6 - 20-30 seconds Hollow Hold
Conditioning:
For Time
1 lap Car Park Farmers Carry
50/40/30 Cal Assault Bike
1 lap Car Park Sandbag Carry
Wednesday:
Strength:
Every 2 min x 6 - 3 3 3 2 2 Push Jerk
Rope Climb Drills
Conditioning:
2 mins on 2 mins off:
2 rope climb
12 Dumbbell Shoulder to Overhead
AMRAP
Wall Balls x 5
Thursday:
Strength:
Every 90 sec x 10 - 1 Squat Clean, 1 Hang Squat
EMOM 8 - 1 Squat Clean, 1 Hang Squat Clean
Conditioning:
AMRAP 12
Park Run
15 TTB
12 Hang Power Clean
Friday:
Strength:
4 min Density Set - 3 Inverted Rows
4 min Density Set - 3 Stationary Dips
Conditioning:
In a Team of 3
AMRAP 32
1500m row (shared)
30 Synchro Dumbbell Snatch
30 Syncho Burpees
30 C2B/BMU
Saturday Session with Coach Sarah
Sunday Sweat:
4 mins work 2 min rest:
A: Park Run
AMRAP
9 cal ski
9 Russian Kettlebell Swing
B: 1km/800m Assault Bike
AMRAP
10 Reverse Burpee to Touch
15 Air Squat
C: 50 Box Jump Overs
AMRAP
20 V-ups
20 lunges
Sunday Strength:
Every 2.30 mins x 6 sets - 8 8 8 6 6 6 Incline Barbell Bench Press + 10 10 8 8 6 6 Dumbbell Rows/arm
Every 2 min x 5 - 5 5 3 3 3 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 we are focused on working through repeats of the first section of the Hyrox race with the aim of dialling in timings and feel. The focus will be on the first 4 stations of the race.
MOBILITY
This week’s focus is on integrating the hips, ankles, and thoracic spine through coordinated movement patterns that enhance precision, strength, and control. You’ll work through targeted stability exercises, and coordination drills that challenge balance and spatial awareness. Expect loaded end-range movements and active holds designed to build both strength and steadiness.
Breathwork will remain a key element, guiding each transition to help you stay composed and connected even through demanding sequences. By the end of the week, you’ll notice smoother movement patterns, greater joint stability, improved coordination, and a deeper sense of body awareness—laying the groundwork for more advanced mobility progress ahead.
WEIGHTLIFTING
This week we are focusing on the Turf Games complex - 3 Deadlifts + 1 Clean + 1 STOH. Starting off with some Split Jerk drills. Then finding a max for the complex. Followed by Clean Deadlifts and heavy 3 rep Pause 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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 400m repeats at 10km, 5km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals through the park at InnerFight. The bursts of work are short so that we can keep the quality.
Friday
Time: 5:59am
Location: Village Kite Beach
Session: The Coffee Run
This week we will be running 30x30s for Dubai Fitness Challenge.
Please note the change of start location this week.
Sunday
Time: 5:59am
Location: Parking Grounds
Session: Long Run
Today we will be running a recce in old town for the DCS HM that will be in January. Come and run your long run in a part of town that you likely do not usually run in.
Route options.
19km
*if less distance is required then an out and back option should work well.
Monday:
Strength:
Every 2 minutes x 5 - 3 Hang Clean Pull into 3 depth drop jump
Conditioning:
In a 25-minute window
In pairs
3000m Ski Erg
18-15-12-9-6-3
Deadlift 100/75
Wall walks
Cal Ski Erg in the remaining time
Tuesday:
Strength:
Every 2.30 minutes x 5 - 10 Landmine Hack Squat
Every 2 mins x 5 - 12 alternating deficit Dumbbell Reverse Lunge
EMOM 6 - 20-30 seconds Hollow Hold
Conditioning:
For Time
1 lap Car Park Farmers Carry
50/40/30 Cal Assault Bike
1 lap Car Park Sandbag Carry
Wednesday:
Strength:
Every 2 min x 6 - 3 3 3 2 2 Push Jerk
Rope Climb Drills
Conditioning:
2 mins on 2 mins off:
2 rope climb
12 Dumbbell Shoulder to Overhead
AMRAP
Wall Balls x 5
Thursday:
Strength:
Every 90 sec x 10 - 1 Squat Clean, 1 Hang Squat
EMOM 8 - 1 Squat Clean, 1 Hang Squat Clean
Conditioning:
AMRAP 12
Park Run
15 TTB
12 Hang Power Clean
Friday:
Strength:
4 min Density Set - 3 Inverted Rows
4 min Density Set - 3 Stationary Dips
Conditioning:
In a Team of 3
AMRAP 32
1500m row (shared)
30 Synchro Dumbbell Snatch
30 Syncho Burpees
30 C2B/BMU
Saturday Session with Coach Sarah
Sunday Sweat:
4 mins work 2 min rest:
A: Park Run
AMRAP
9 cal ski
9 Russian Kettlebell Swing
B: 1km/800m Assault Bike
AMRAP
10 Reverse Burpee to Touch
15 Air Squat
C: 50 Box Jump Overs
AMRAP
20 V-ups
20 lunges
Sunday Strength:
Every 2.30 mins x 6 sets - 8 8 8 6 6 6 Incline Barbell Bench Press + 10 10 8 8 6 6 Dumbbell Rows/arm
Every 2 min x 5 - 5 5 3 3 3 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 we are focused on working through repeats of the first section of the Hyrox race with the aim of dialling in timings and feel. The focus will be on the first 4 stations of the race.
MOBILITY
This week’s focus is on integrating the hips, ankles, and thoracic spine through coordinated movement patterns that enhance precision, strength, and control. You’ll work through targeted stability exercises, and coordination drills that challenge balance and spatial awareness. Expect loaded end-range movements and active holds designed to build both strength and steadiness.
Breathwork will remain a key element, guiding each transition to help you stay composed and connected even through demanding sequences. By the end of the week, you’ll notice smoother movement patterns, greater joint stability, improved coordination, and a deeper sense of body awareness—laying the groundwork for more advanced mobility progress ahead.
WEIGHTLIFTING
This week we are focusing on the Turf Games complex - 3 Deadlifts + 1 Clean + 1 STOH. Starting off with some Split Jerk drills. Then finding a max for the complex. Followed by Clean Deadlifts and heavy 3 rep Pause 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
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
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches. This week we will be running 400m repeats at 10km, 5km and 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals through the park at InnerFight. The bursts of work are short so that we can keep the quality.
Friday
Time: 5:59am
Location: Village Kite Beach
Session: The Coffee Run
This week we will be running 30x30s for Dubai Fitness Challenge.
Please note the change of start location this week.
Sunday
Time: 5:59am
Location: Parking Grounds
Session: Long Run
Today we will be running a recce in old town for the DCS HM that will be in January. Come and run your long run in a part of town that you likely do not usually run in.
Route options.
19km
*if less distance is required then an out and back option should work well.
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 we are focused on working through repeats of the first section of the Hyrox race with the aim of dialling in timings and feel. The focus will be on the first 4 stations of the race.
MOBILITY
This week’s focus is on integrating the hips, ankles, and thoracic spine through coordinated movement patterns that enhance precision, strength, and control. You’ll work through targeted stability exercises, and coordination drills that challenge balance and spatial awareness. Expect loaded end-range movements and active holds designed to build both strength and steadiness.
Breathwork will remain a key element, guiding each transition to help you stay composed and connected even through demanding sequences. By the end of the week, you’ll notice smoother movement patterns, greater joint stability, improved coordination, and a deeper sense of body awareness—laying the groundwork for more advanced mobility progress ahead.
WEIGHTLIFTING
This week we are focusing on the Turf Games complex - 3 Deadlifts + 1 Clean + 1 STOH. Starting off with some Split Jerk drills. Then finding a max for the complex. Followed by Clean Deadlifts and heavy 3 rep Pause Front Squats.
