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Specialty Class #26-01
Monday:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
28 minute AMRAP
40/30 calories Assault Bike
10 Sandbag Squats
1 car park lap Sandbag Carry
15 Box Jump
Tuesday:
Strength:
Every 2 minutes x 4
6 seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between:
A: 10 Meadows Row/arm
B: 10 Dumbbell Fly @ 30x1
EMOM x 6 alternate between:
A: 30 seconds Banded Tricep Extension
B: 30 seconds Dumbbell Curl
Conditioning:
FOR TIME
100 DU
1000/800m ski
50 Dumbbell Push Press
Wednesday:
Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Hang Power Clean
Conditioning:
In pairs You go I go alternating rounds:
7 min AMRAP
6 Hang Power Clean
12/9 Calorie Row
rest 2 mins x3
Thursday:
Strength:
EMOM 12
Min 1 - 3-5 chin ups
Min 2 - 30 second Wall Facing Handstand Hold
Min 3 - 12 alternating Dumbbell Reverse Lunge
Every 2 mins x 4
6 5 4 3 Strict Press
Conditioning:
In an 18 minute window:
1 mile Run FOR TIME
in the remaining time establish a 1 rep max Bench Press
Friday:
Strength:
EMOM 6
Min 1 - 30 seconds V-Ups
Min 2 - 30 seconds Arch rocks
Every 2 mins x 8 alternate between:
A: 3 paused Front Squat
B: 5 weighted Paralette Push Ups
Conditioning:
8 rounds FOR TIME
6 Burpees
8 Dumbbell Deadlift
8 alternating Dumbbell Reverse Lunge
6 Pull Ups
Saturday Session with Coach Eduan
Sunday Sweat:
In Pairs
0-10 min
Olivara Run together
AMRAP You go I go
5 Box Jump Over
10 Russian Kettlebell Swing
12 - 22 min
2500m C2 Bike
AMRAP You go I go
6 line Facing Burpees
10 AB Mat Sit Up
24-34 min
repeat part A
36-46
repeat part B
Sunday Strength:
Every 3 minutes x 6
5 5 5 3 3 3 Zercher squat
Every 2 mins x 6
5 5 5 3 3 3 pause Bench Press
Every 75 sec x 3
10 sec Overcoming Isometric Bench Press
30-20-10 Dumbbell Bicep Curl
GYMNASTICS
2026 begins with pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. See you Tuesday. 💪🏼
HYBRID FITNESS
We kick off the Year with a general work capacity session. Machines bodyweight endurance followed by some very fast short running intervals. This promises to be a fun session and a good one for developing your speed
MOBILITY
This week we are focused on shoulder health
WEIGHTLIFTING
This week we are spending time overhead. Push press into push jerk into split jerk. Followed by complex of clean pull, clean, split jerk. Heavy power cleans EMOM. Clean deadlifts, finishing with triples on the 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
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:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
28 minute AMRAP
40/30 calories Assault Bike
10 Sandbag Squats
1 car park lap Sandbag Carry
15 Box Jump
Tuesday:
Strength:
Every 2 minutes x 4
6 seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between:
A: 10 Meadows Row/arm
B: 10 Dumbbell Fly @ 30x1
EMOM x 6 alternate between:
A: 30 seconds Banded Tricep Extension
B: 30 seconds Dumbbell Curl
Conditioning:
FOR TIME
100 DU
1000/800m ski
50 Dumbbell Push Press
Wednesday:
Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Hang Power Clean
Conditioning:
In pairs You go I go alternating rounds:
7 min AMRAP
6 Hang Power Clean
12/9 Calorie Row
rest 2 mins x3
Thursday:
Strength:
EMOM 12
Min 1 - 3-5 chin ups
Min 2 - 30 second Wall Facing Handstand Hold
Min 3 - 12 alternating Dumbbell Reverse Lunge
Every 2 mins x 4
6 5 4 3 Strict Press
Conditioning:
In an 18 minute window:
1 mile Run FOR TIME
in the remaining time establish a 1 rep max Bench Press
Friday:
Strength:
EMOM 6
Min 1 - 30 seconds V-Ups
Min 2 - 30 seconds Arch rocks
Every 2 mins x 8 alternate between:
A: 3 paused Front Squat
B: 5 weighted Paralette Push Ups
Conditioning:
8 rounds FOR TIME
6 Burpees
8 Dumbbell Deadlift
8 alternating Dumbbell Reverse Lunge
6 Pull Ups
Saturday Session with Coach Eduan
Sunday Sweat:
In Pairs
0-10 min
Olivara Run together
AMRAP You go I go
5 Box Jump Over
10 Russian Kettlebell Swing
12 - 22 min
2500m C2 Bike
AMRAP You go I go
6 line Facing Burpees
10 AB Mat Sit Up
24-34 min
repeat part A
36-46
repeat part B
Sunday Strength:
Every 3 minutes x 6
5 5 5 3 3 3 Zercher squat
Every 2 mins x 6
5 5 5 3 3 3 pause Bench Press
Every 75 sec x 3
10 sec Overcoming Isometric Bench Press
30-20-10 Dumbbell Bicep Curl
GYMNASTICS
2026 begins with pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. See you Tuesday. 💪🏼
HYBRID FITNESS
We kick off the Year with a general work capacity session. Machines bodyweight endurance followed by some very fast short running intervals. This promises to be a fun session and a good one for developing your speed
MOBILITY
This week we are focused on shoulder health
WEIGHTLIFTING
This week we are spending time overhead. Push press into push jerk into split jerk. Followed by complex of clean pull, clean, split jerk. Heavy power cleans EMOM. Clean deadlifts, finishing with triples on the 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
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:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
28 minute AMRAP
40/30 calories Assault Bike
10 Sandbag Squats
1 car park lap Sandbag Carry
15 Box Jump
Tuesday:
Strength:
Every 2 minutes x 4
6 seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between:
A: 10 Meadows Row/arm
B: 10 Dumbbell Fly @ 30x1
EMOM x 6 alternate between:
A: 30 seconds Banded Tricep Extension
B: 30 seconds Dumbbell Curl
Conditioning:
FOR TIME
100 DU
1000/800m ski
50 Dumbbell Push Press
Wednesday:
Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Hang Power Clean
Conditioning:
In pairs You go I go alternating rounds:
7 min AMRAP
6 Hang Power Clean
12/9 Calorie Row
rest 2 mins x3
Thursday:
Strength:
EMOM 12
Min 1 - 3-5 chin ups
Min 2 - 30 second Wall Facing Handstand Hold
Min 3 - 12 alternating Dumbbell Reverse Lunge
Every 2 mins x 4
6 5 4 3 Strict Press
Conditioning:
In an 18 minute window:
1 mile Run FOR TIME
in the remaining time establish a 1 rep max Bench Press
Friday:
Strength:
EMOM 6
Min 1 - 30 seconds V-Ups
Min 2 - 30 seconds Arch rocks
Every 2 mins x 8 alternate between:
A: 3 paused Front Squat
B: 5 weighted Paralette Push Ups
Conditioning:
8 rounds FOR TIME
6 Burpees
8 Dumbbell Deadlift
8 alternating Dumbbell Reverse Lunge
6 Pull Ups
Saturday Session with Coach Eduan
Sunday Sweat:
In Pairs
0-10 min
Olivara Run together
AMRAP You go I go
5 Box Jump Over
10 Russian Kettlebell Swing
12 - 22 min
2500m C2 Bike
AMRAP You go I go
6 line Facing Burpees
10 AB Mat Sit Up
24-34 min
repeat part A
36-46
repeat part B
Sunday Strength:
Every 3 minutes x 6
5 5 5 3 3 3 Zercher squat
Every 2 mins x 6
5 5 5 3 3 3 pause Bench Press
Every 75 sec x 3
10 sec Overcoming Isometric Bench Press
30-20-10 Dumbbell Bicep Curl
GYMNASTICS
2026 begins with pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. See you Tuesday. 💪🏼
HYBRID FITNESS
We kick off the Year with a general work capacity session. Machines bodyweight endurance followed by some very fast short running intervals. This promises to be a fun session and a good one for developing your speed
MOBILITY
This week we are focused on shoulder health
WEIGHTLIFTING
This week we are spending time overhead. Push press into push jerk into split jerk. Followed by complex of clean pull, clean, split jerk. Heavy power cleans EMOM. Clean deadlifts, finishing with triples on the 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
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:
Strength:
12 minutes to establish a 5 rep max Back Squat
Conditioning:
28 minute AMRAP
40/30 calories Assault Bike
10 Sandbag Squats
1 car park lap Sandbag Carry
15 Box Jump
Tuesday:
Strength:
Every 2 minutes x 4
6 seated Dumbbell Shoulder Press
Every 2 minutes x 6 alternate between:
A: 10 Meadows Row/arm
B: 10 Dumbbell Fly @ 30x1
EMOM x 6 alternate between:
A: 30 seconds Banded Tricep Extension
B: 30 seconds Dumbbell Curl
Conditioning:
FOR TIME
100 DU
1000/800m ski
50 Dumbbell Push Press
Wednesday:
Strength:
Every 2 minutes x 6
5 5 5 3 3 3 Hang Power Clean
Conditioning:
In pairs You go I go alternating rounds:
7 min AMRAP
6 Hang Power Clean
12/9 Calorie Row
rest 2 mins x3
Thursday:
Strength:
EMOM 12
Min 1 - 3-5 chin ups
Min 2 - 30 second Wall Facing Handstand Hold
Min 3 - 12 alternating Dumbbell Reverse Lunge
Every 2 mins x 4
6 5 4 3 Strict Press
Conditioning:
In an 18 minute window:
1 mile Run FOR TIME
in the remaining time establish a 1 rep max Bench Press
Friday:
Strength:
EMOM 6
Min 1 - 30 seconds V-Ups
Min 2 - 30 seconds Arch rocks
Every 2 mins x 8 alternate between:
A: 3 paused Front Squat
B: 5 weighted Paralette Push Ups
Conditioning:
8 rounds FOR TIME
6 Burpees
8 Dumbbell Deadlift
8 alternating Dumbbell Reverse Lunge
6 Pull Ups
Saturday Session with Coach Eduan
Sunday Sweat:
In Pairs
0-10 min
Olivara Run together
AMRAP You go I go
5 Box Jump Over
10 Russian Kettlebell Swing
12 - 22 min
2500m C2 Bike
AMRAP You go I go
6 line Facing Burpees
10 AB Mat Sit Up
24-34 min
repeat part A
36-46
repeat part B
Sunday Strength:
Every 3 minutes x 6
5 5 5 3 3 3 Zercher squat
Every 2 mins x 6
5 5 5 3 3 3 pause Bench Press
Every 75 sec x 3
10 sec Overcoming Isometric Bench Press
30-20-10 Dumbbell Bicep Curl
GYMNASTICS
2026 begins with pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. See you Tuesday. 💪🏼
HYBRID FITNESS
We kick off the Year with a general work capacity session. Machines bodyweight endurance followed by some very fast short running intervals. This promises to be a fun session and a good one for developing your speed
MOBILITY
This week we are focused on shoulder health
WEIGHTLIFTING
This week we are spending time overhead. Push press into push jerk into split jerk. Followed by complex of clean pull, clean, split jerk. Heavy power cleans EMOM. Clean deadlifts, finishing with triples on the 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
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
GYMNASTICS
2026 begins with pull-ups! We’ll begin this week’s session with core and shape work, followed by strict and dynamic movements on the bar. See you Tuesday. 💪🏼
HYBRID FITNESS
We kick off the Year with a general work capacity session. Machines bodyweight endurance followed by some very fast short running intervals. This promises to be a fun session and a good one for developing your speed
MOBILITY
This week we are focused on shoulder health
WEIGHTLIFTING
This week we are spending time overhead. Push press into push jerk into split jerk. Followed by complex of clean pull, clean, split jerk. Heavy power cleans EMOM. Clean deadlifts, finishing with triples on the back squat.
