Specialty Class #26-21

GYMNASTICS

This week we’re heading into gym 1 at 10am Tuesday for a special bar muscle ups session! 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 from the rig with the boxes, partners and then time to fly on your own.

‍

HYBRID FITNESS

This week we continue to ramp up ready to take on Apex Games.  We will continue to work on brick style sessions focused on sections of the race that proved to be most challenging during simualtion.

‍

MOBILITY

This third session deepens the exploration of whole-body mobility by focusing on the relationship between stability and flow through the spine, pelvis, and shoulders. Building on the awareness and coordination developed in the previous sessions, the emphasis now shifts toward smoother transitions between movements and a greater sense of balance throughout the body.

Through steady, layered sequences, the body will move through spirals, side bends, and rotational patterns that encourage adaptability and control without unnecessary tension. Breath will continue to guide the movement experience, supporting softness through the ribs, freedom through the hips, and a more grounded connection from the upper body into the lower body. The session encourages efficient, integrated movement patterns that allow the body to feel strong, fluid, and connected as a whole system.

‍

WEIGHTLIFTING

This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean pulls and heavy back squat 3 reps

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

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest

Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.

‍

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:

400m run as;
100m fast, 100m easy, 100m fast, 100m easy

Rest 90s before going again.

All easy 100s should be a float, keep the rhythm in the legs.

Groups do as much as they 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! Today we will be running

Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

We will have post run coffees at Smith St at 7am.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.

GYMNASTICS

This week we’re heading into gym 1 at 10am Tuesday for a special bar muscle ups session! 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 from the rig with the boxes, partners and then time to fly on your own.

‍

HYBRID FITNESS

This week we continue to ramp up ready to take on Apex Games.  We will continue to work on brick style sessions focused on sections of the race that proved to be most challenging during simualtion.

‍

MOBILITY

This third session deepens the exploration of whole-body mobility by focusing on the relationship between stability and flow through the spine, pelvis, and shoulders. Building on the awareness and coordination developed in the previous sessions, the emphasis now shifts toward smoother transitions between movements and a greater sense of balance throughout the body.

Through steady, layered sequences, the body will move through spirals, side bends, and rotational patterns that encourage adaptability and control without unnecessary tension. Breath will continue to guide the movement experience, supporting softness through the ribs, freedom through the hips, and a more grounded connection from the upper body into the lower body. The session encourages efficient, integrated movement patterns that allow the body to feel strong, fluid, and connected as a whole system.

‍

WEIGHTLIFTING

This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean pulls and heavy back squat 3 reps

Monday

Time: 5:59am & 5:59pm

Location: Ladies Run Club

Session: LRC Fartlek

Today we are running:

Main Session:

1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery

2 mins rest

Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.

‍

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:

400m run as;
100m fast, 100m easy, 100m fast, 100m easy

Rest 90s before going again.

All easy 100s should be a float, keep the rhythm in the legs.

Groups do as much as they 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! Today we will be running

Main Set
100s efforts

4x
100m HARD
100m WALK
2 mins drink break
REPEAT

We will have post run coffees at Smith St at 7am.

‍

Friday

Time: 5:59am

Location: Common Grounds - Kite Beach

Session: The Coffee Run

Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.

GYMNASTICS

This week we’re heading into gym 1 at 10am Tuesday for a special bar muscle ups session! 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 from the rig with the boxes, partners and then time to fly on your own.

‍

HYBRID FITNESS

This week we continue to ramp up ready to take on Apex Games.  We will continue to work on brick style sessions focused on sections of the race that proved to be most challenging during simualtion.

‍

MOBILITY

This third session deepens the exploration of whole-body mobility by focusing on the relationship between stability and flow through the spine, pelvis, and shoulders. Building on the awareness and coordination developed in the previous sessions, the emphasis now shifts toward smoother transitions between movements and a greater sense of balance throughout the body.

Through steady, layered sequences, the body will move through spirals, side bends, and rotational patterns that encourage adaptability and control without unnecessary tension. Breath will continue to guide the movement experience, supporting softness through the ribs, freedom through the hips, and a more grounded connection from the upper body into the lower body. The session encourages efficient, integrated movement patterns that allow the body to feel strong, fluid, and connected as a whole system.

‍

WEIGHTLIFTING

This week we have a classic weightlifting complex of clean + squat + jerk. Followed by some heavy single squat cleans. Finishing with clean pulls and heavy back squat 3 reps

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