Specialty Class #26-07

GYMNASTICS

We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!

‍

HYBRID FITNESS

This session we are working on some compromised middle distance intervals followed by some tough erg intervals.

‍

MOBILITY

This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.

A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.

Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.

‍

WEIGHTLIFTING

Starting off the session building to a 5RM push press (inline with mainline classes)

Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.

Ending on a 3 rep heavy back squat.

Plus some fun accessories for bullet proof core!

‍

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: 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek (PM ONLY)

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4

Cool Down
Walk back to IF and stretch

‍

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 on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins rest

These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will be running some Threshold and some Tempo blocks.

Warm up:
15mins easy

Main session:
8X
1min fast;
1min easy

then,
2X
6mins Tempo Work;
2min easy/recovery

Monday:

‍

Strength:

Every 2 minutes x 5

5 Push Press

‍

‍

Conditioning:

Every 5 minutes x 3

12/9 Cal Assault Bike

8 Thrusters

2 laps Car Park Run

Every 5 mins x 3

2 laps Car Park Run

8 Thrusters

12/9 Cal Assault Bike

Tuesday:

‍

Strength:

Every 2.30 x 4

6 Bulgarian Split Squats/leg

Every 90 seconds x 9

A: 10 Dumbbell RDL

B: 6/6 Side Bend

C: 10 Dumbbell Calf Raise

‍

‍

Conditioning:

500m ski

500m row

1000m c2 bike

‍

‍

Wednesday:

‍

Strength:

EMOM 8

M1 - 1-2 Rope Climb

M2 - 20-30 Second Ring Support

‍

‍

Conditioning:

3 rounds

Park Run

20 Hand Release Push Up

5 Wall Walks

5 BMU

Thursday:

‍

Strength:

EMOM 6  -1 Hang Squat Clean

6 minutes to establish a max Hang Squat Clean

Every 90 seconds x 4

10 Bent Over Barbell Row

‍

‍

Conditioning:

AMRAP 8

3 Sandbag to Shoulder

3 Sandbag Bear Hug squat

2 widths Sandbag Bear Hug Carry

‍

Friday:

‍

Strength:

Every 2 minutes x 4

5 4 3 2 reps Paused Bench Press

Every 90 seconds x 3

10 Seated Bicep Curl to Press

‍

‍

Conditioning:

In Pairs

500m ski

30 TTB

30 Dumbbell Front Rack Box Step Over

1000m ski

40 TTB

40 Dumbbell Front Rack Box Step Over

2000m ski

50 TTB

50 Dumbbell Front Rack Box Step Over

GYMNASTICS

We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!

‍

HYBRID FITNESS

This session we are working on some compromised middle distance intervals followed by some tough erg intervals.

‍

MOBILITY

This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.

A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.

Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.

‍

WEIGHTLIFTING

Starting off the session building to a 5RM push press (inline with mainline classes)

Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.

Ending on a 3 rep heavy back squat.

Plus some fun accessories for bullet proof core!

‍

Monday

Time: 5:59pm

Location: InnerFight Studio City

Session: LRC Fartlek (PM ONLY)

We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.

Main Session:

2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4

Cool Down
Walk back to IF and stretch

‍

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 on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight Studio City

Session: LRC Intervals

This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins rest

These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

For the Coffee Run this week we will be running some Threshold and some Tempo blocks.

Warm up:
15mins easy

Main session:
8X
1min fast;
1min easy

then,
2X
6mins Tempo Work;
2min easy/recovery

Monday:

‍

Strength:

Every 2 minutes x 5

5 Push Press

‍

‍

Conditioning:

Every 5 minutes x 3

12/9 Cal Assault Bike

8 Thrusters

2 laps Car Park Run

Every 5 mins x 3

2 laps Car Park Run

8 Thrusters

12/9 Cal Assault Bike

Tuesday:

‍

Strength:

Every 2.30 x 4

6 Bulgarian Split Squats/leg

Every 90 seconds x 9

A: 10 Dumbbell RDL

B: 6/6 Side Bend

C: 10 Dumbbell Calf Raise

‍

‍

Conditioning:

500m ski

500m row

1000m c2 bike

‍

‍

Wednesday:

‍

Strength:

EMOM 8

M1 - 1-2 Rope Climb

M2 - 20-30 Second Ring Support

‍

‍

Conditioning:

3 rounds

Park Run

20 Hand Release Push Up

5 Wall Walks

5 BMU

Thursday:

‍

Strength:

EMOM 6  -1 Hang Squat Clean

6 minutes to establish a max Hang Squat Clean

Every 90 seconds x 4

10 Bent Over Barbell Row

‍

‍

Conditioning:

AMRAP 8

3 Sandbag to Shoulder

3 Sandbag Bear Hug squat

2 widths Sandbag Bear Hug Carry

‍

Friday:

‍

Strength:

Every 2 minutes x 4

5 4 3 2 reps Paused Bench Press

Every 90 seconds x 3

10 Seated Bicep Curl to Press

‍

‍

Conditioning:

In Pairs

500m ski

30 TTB

30 Dumbbell Front Rack Box Step Over

1000m ski

40 TTB

40 Dumbbell Front Rack Box Step Over

2000m ski

50 TTB

50 Dumbbell Front Rack Box Step Over

GYMNASTICS

We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.

Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!

‍

HYBRID FITNESS

This session we are working on some compromised middle distance intervals followed by some tough erg intervals.

‍

MOBILITY

This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.

A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.

Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.

‍

WEIGHTLIFTING

Starting off the session building to a 5RM push press (inline with mainline classes)

Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.

Ending on a 3 rep heavy back squat.

Plus some fun accessories for bullet proof core!

‍

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