Specialty Class #26-13

GYMNASTICS

This week we will continue working on our handstand push ups.

Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.

‍

HYBRID FITNESS

This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements.  This should be a challenging long session building up the aerobic base required for hybrid training

‍

MOBILITY

In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.

We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.

‍

WEIGHTLIFTING

This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out

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: Ladies Run Club

Session: LRC Fartlek

We are back to our full schedule. Today we have a lovely fartlek session for you.
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

Fartlek is a Swedish term that translates to "speed play." It is a type of running workout that involves alternating between periods of fast running and slower recovery jogging.

‍

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 every group should be building from half marathon pace to 3k pace on these. So there are 4 'speed changes' to go through.

1600m (building on 400) with 3 minutes rest between intervals.

Do as many sets of 1.6km as you can before 6.55am

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Intervals

If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
We will be using the middle section of the park for this run (behind InnerFight). You will run the length of the park hard (9/10) and then walk back as a recovery. After 4x. reps take a 2 mins drink break. Then we repeat.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

10 mins easy as a group, into building pace before first rep

Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery

Finish with 3 mins easy cool down and then coffee.

Start to build up the pace after easy group running. Then 35 mins of work at tempo, broken up with short 1 min recoveries every 5 mins.

Monday:

‍

Strength:

EMOM 12

M1 - 8 Dumbbell Z press

M2 - 8-10 Inverted Barbell Row

‍

Conditioning:

AMRAP 25

3 rounds of Cindy

500/420m row

‍

‍

Tuesday:

‍

Strength:

Every 2 mins x 10

1 Power Clean

1 Hang Power Clean

1 Push Jerk

‍

Conditioning:

3 min amrap

3 Deadlift

9/6 Cal Ski

rest 3 mins x 3

‍

‍

Wednesday:

‍

Strength:

EMOM 12

Min 1 - 10 alt Dumbbell Walking Lunge

Min 2 - 3-6 Dragon Flags

‍

Conditioning:

In a 30 minute window

In teams of 3

6000m C2 bike

Olivara run together

3000m C2 bike

Park Run together

AMRAP in remaining time YGIG alt rounds

5 box jump over

5 TTB

‍

‍

Thursday:

‍

Strength:

Every 3 mins x 5

5 5 3 3 3 Front Squat

Every 2 mins x 6

A: 8/8 wall referenced Kettlebell single leg RDL

B: 8 Cyclist Goblet Squat

‍

Conditioning:

3 rounds for time

10 Sandbag over Shoulder

30 AB Mat sit ups

‍

‍

Friday:

‍

Strength:

Every 2 mins x 5

3 Push Press

Every 2 mins x 8

A: 10 8 6 4 DB Bench Press

B: 1.1.1.1 strict pull ups (rest 15 sec between clusters of 1)

‍

Conditioning:

18 min amrap

30 DU

6 Push Up Renegade Row

8 SA Dumbbell Push Press

12/9 cal Ass Bike

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

In a 5 minute window

30/25 cal Ass Bike

20 Dumbbell Snatch

10 Burpee Box Jump Overs

AMRAP

Wall Balls

rest 3 mins x5

‍

Sunday Strength:

Every 3 mins x 5

3 Back squat

Every 2 mins x 4

10 alt Dumbbell Walking Lunges

Every 2 mins x 3

10 incline bench press

Every 2 mins x 3

10 Dumbbell Tate Press

10 Gorilla Rows

GYMNASTICS

This week we will continue working on our handstand push ups.

Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.

‍

HYBRID FITNESS

This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements.  This should be a challenging long session building up the aerobic base required for hybrid training

‍

MOBILITY

In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.

We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.

‍

WEIGHTLIFTING

This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

We are back to our full schedule. Today we have a lovely fartlek session for you.
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

Fartlek is a Swedish term that translates to "speed play." It is a type of running workout that involves alternating between periods of fast running and slower recovery jogging.

‍

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 every group should be building from half marathon pace to 3k pace on these. So there are 4 'speed changes' to go through.

1600m (building on 400) with 3 minutes rest between intervals.

Do as many sets of 1.6km as you can before 6.55am

‍

Wednesday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Intervals

If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be!
We will be using the middle section of the park for this run (behind InnerFight). You will run the length of the park hard (9/10) and then walk back as a recovery. After 4x. reps take a 2 mins drink break. Then we repeat.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

10 mins easy as a group, into building pace before first rep

Main Session:
7 x 5 mins @ Tempo;
1 min easy recovery

Finish with 3 mins easy cool down and then coffee.

Start to build up the pace after easy group running. Then 35 mins of work at tempo, broken up with short 1 min recoveries every 5 mins.

Monday:

‍

Strength:

EMOM 12

M1 - 8 Dumbbell Z press

M2 - 8-10 Inverted Barbell Row

‍

Conditioning:

AMRAP 25

3 rounds of Cindy

500/420m row

‍

‍

Tuesday:

‍

Strength:

Every 2 mins x 10

1 Power Clean

1 Hang Power Clean

1 Push Jerk

‍

Conditioning:

3 min amrap

3 Deadlift

9/6 Cal Ski

rest 3 mins x 3

‍

‍

Wednesday:

‍

Strength:

EMOM 12

Min 1 - 10 alt Dumbbell Walking Lunge

Min 2 - 3-6 Dragon Flags

‍

Conditioning:

In a 30 minute window

In teams of 3

6000m C2 bike

Olivara run together

3000m C2 bike

Park Run together

AMRAP in remaining time YGIG alt rounds

5 box jump over

5 TTB

‍

‍

Thursday:

‍

Strength:

Every 3 mins x 5

5 5 3 3 3 Front Squat

Every 2 mins x 6

A: 8/8 wall referenced Kettlebell single leg RDL

B: 8 Cyclist Goblet Squat

‍

Conditioning:

3 rounds for time

10 Sandbag over Shoulder

30 AB Mat sit ups

‍

‍

Friday:

‍

Strength:

Every 2 mins x 5

3 Push Press

Every 2 mins x 8

A: 10 8 6 4 DB Bench Press

B: 1.1.1.1 strict pull ups (rest 15 sec between clusters of 1)

‍

Conditioning:

18 min amrap

30 DU

6 Push Up Renegade Row

8 SA Dumbbell Push Press

12/9 cal Ass Bike

‍

‍

Saturday:

Saturday Session with Coach Eduan

‍

‍

Sunday Sweat:

In a 5 minute window

30/25 cal Ass Bike

20 Dumbbell Snatch

10 Burpee Box Jump Overs

AMRAP

Wall Balls

rest 3 mins x5

‍

Sunday Strength:

Every 3 mins x 5

3 Back squat

Every 2 mins x 4

10 alt Dumbbell Walking Lunges

Every 2 mins x 3

10 incline bench press

Every 2 mins x 3

10 Dumbbell Tate Press

10 Gorilla Rows

GYMNASTICS

This week we will continue working on our handstand push ups.

Expect all the usual fun; a solid warm-up followed by strict and dynamic progressions taking us from the floor to the box and finally to the wall.

‍

HYBRID FITNESS

This week we are going long for our interval work, some fast paced ergs followed by longer running intervals back into some lower body endurance elements.  This should be a challenging long session building up the aerobic base required for hybrid training

‍

MOBILITY

In this second session, we’ll continue developing lower body mobility while placing a stronger emphasis on stability and flexibility throughout each movement. The focus remains on the hips and ankles, now encouraging greater control at end ranges while improving the body’s ability to both access and sustain those positions.

We’ll explore deeper ranges in hinging, squatting, and rotational patterns, allowing flexibility to support mobility while stability reinforces each transition. As the class unfolds, the upper body will play a more active role, integrating with the lower body to create smooth, coordinated movement. By gradually increasing control and range, we aim to build resilience and ease, leaving you feeling more stable, adaptable, and connected throughout the entire body.

‍

WEIGHTLIFTING

This week is all about technique, we are back snatching. Starting with complex of snatch pull + hang power snatch. Into EMOM power snatch. Heavy 2’s on deadlifts and finishing with back squats. Don’t miss out

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