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The Best Endurance Community
It's About Making People Better at Life
This article is the result of something extraordinary that happened on the weekend of the 27th of May. If you don't know what happened, where have you been?! It was InnerFight's own Into The Darkness, a grueling 50km bike, 50km run, and 50km bike through the night. A huge number of the InnerFight community attended with various versions of the challenge, and dare I say, even more people attended to support them!
As if 12 hours through the night wasn't enough, the community regrouped at InnerFight's end-of-season social the next day. This brings me to the awards ceremony, where the shared smiles and laughs resonate with me massively. It was the visual manifestation of our mission statement; making people better at life through endurance.
This visual epitome of what our endurance community is all about made me think about how to articulate just how unique and powerful it is. Take a step back from the daily routine and see what InnerFight Endurance truly offers.
What does the community mean?
A community is the condition of sharing or having certain attitudes and interests in common. Well, that seems quite apparent. InnerFight Endurance is made of a group of individuals who all share a want to better themselves in endurance. As a given, support and encouragement is ample from each coach, all with unique methods. What is so special is the amount of support and encouragement given to each other, from fellow athletes to their friends and family, to little ones and even pets! Each individual respects and takes ownership of the InnerFight brand values.
The athletes and awards night, what was it showing us?
The award nominations were chosen by the coaches, with the winners selected through a vote. We weren't always looking for the best one-off performance or the biggest PB. We looked at those who demonstrated the most consistency, the best attitude, overcoming adversity, and lifting themselves and others around them. Results alone do not define success. This selection process defines us as a community. Every single one of the winners was cheered and congratulated like it was an Olympic Gold Medal. I think everyone understood the reasons behind why each person had won.
It would be amiss not to mention what I believe to be the biggest addition to the awards this year, the community award. An individual celebrated for everything they bring to the community, whose actions deemed the award necessary. Affectionately dubbed the 'Jeff award,' the winner organised and supported the community so much, day in, day out, throughout the year. I want to highlight that he provided a weekly iftar for Muslim and non-muslim individuals during Ramadan, providing a platform for the community to gather and celebrate this special time. He asked for nothing in return, and he chose to act like this because he, like so many others within the InnerFight community, looked beyond their ambitions to impact the lives of others positively.
The coaches, how do we go beyond the program?
When individuals invest in InnerFight for coaching, they get a personalised program, race planning, and execution, nutritional and equipment support, direct contact whenever they need help, and access to our community. What is rarely highlighted is the support beyond the training we give. Why do more than necessary, or the bare minimum? Many examples of programs of equal cost seem to deliver less and certainly support less. I suppose it is because we all genuinely care about helping people reach their goals. We can see the benefits of nurturing an athlete's journey beyond reaching a goal and making them better at life through endurance. Rather than jumping from one goal to the next, the process of driving progress outweighs the finish line results.
As a group of coaches, we offer unique and individual approaches, each with different experiences and backgrounds. Our drive to improve and weekly catch-ups for goal setting, feedback, and personal development unite us. The want drives us to help our athletes reach their full potential.
How does the wider community provide the best support network?
This is the last thing that struck me about the whole weekend was the wider support. As the sun was setting, the rollout for ITD this year was something else. We were a force to be reckoned with, each individual representing the community we hold dear. Whether you completed a version of this challenge or took up your entire weekend to support someone who did, I want to thank you for making me so proud to be a part of this community. It was incredible to see.
So what is the secret ingredient?
The addition of ego is not tolerated within our community. Success is always celebrated, and failure is never laughed at. We understand that sometimes not winning is the necessary step to success. It is not about you as soon as your session is over; it is about us.
I hope this article has helped you see what we value and how it brings us together as a community. Your decision to act and behave a certain way defines you and us.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
This article is the result of something extraordinary that happened on the weekend of the 27th of May. If you don't know what happened, where have you been?! It was InnerFight's own Into The Darkness, a grueling 50km bike, 50km run, and 50km bike through the night. A huge number of the InnerFight community attended with various versions of the challenge, and dare I say, even more people attended to support them!
As if 12 hours through the night wasn't enough, the community regrouped at InnerFight's end-of-season social the next day. This brings me to the awards ceremony, where the shared smiles and laughs resonate with me massively. It was the visual manifestation of our mission statement; making people better at life through endurance.
This visual epitome of what our endurance community is all about made me think about how to articulate just how unique and powerful it is. Take a step back from the daily routine and see what InnerFight Endurance truly offers.
What does the community mean?
A community is the condition of sharing or having certain attitudes and interests in common. Well, that seems quite apparent. InnerFight Endurance is made of a group of individuals who all share a want to better themselves in endurance. As a given, support and encouragement is ample from each coach, all with unique methods. What is so special is the amount of support and encouragement given to each other, from fellow athletes to their friends and family, to little ones and even pets! Each individual respects and takes ownership of the InnerFight brand values.
The athletes and awards night, what was it showing us?
The award nominations were chosen by the coaches, with the winners selected through a vote. We weren't always looking for the best one-off performance or the biggest PB. We looked at those who demonstrated the most consistency, the best attitude, overcoming adversity, and lifting themselves and others around them. Results alone do not define success. This selection process defines us as a community. Every single one of the winners was cheered and congratulated like it was an Olympic Gold Medal. I think everyone understood the reasons behind why each person had won.
It would be amiss not to mention what I believe to be the biggest addition to the awards this year, the community award. An individual celebrated for everything they bring to the community, whose actions deemed the award necessary. Affectionately dubbed the 'Jeff award,' the winner organised and supported the community so much, day in, day out, throughout the year. I want to highlight that he provided a weekly iftar for Muslim and non-muslim individuals during Ramadan, providing a platform for the community to gather and celebrate this special time. He asked for nothing in return, and he chose to act like this because he, like so many others within the InnerFight community, looked beyond their ambitions to impact the lives of others positively.
The coaches, how do we go beyond the program?
When individuals invest in InnerFight for coaching, they get a personalised program, race planning, and execution, nutritional and equipment support, direct contact whenever they need help, and access to our community. What is rarely highlighted is the support beyond the training we give. Why do more than necessary, or the bare minimum? Many examples of programs of equal cost seem to deliver less and certainly support less. I suppose it is because we all genuinely care about helping people reach their goals. We can see the benefits of nurturing an athlete's journey beyond reaching a goal and making them better at life through endurance. Rather than jumping from one goal to the next, the process of driving progress outweighs the finish line results.
As a group of coaches, we offer unique and individual approaches, each with different experiences and backgrounds. Our drive to improve and weekly catch-ups for goal setting, feedback, and personal development unite us. The want drives us to help our athletes reach their full potential.
How does the wider community provide the best support network?
This is the last thing that struck me about the whole weekend was the wider support. As the sun was setting, the rollout for ITD this year was something else. We were a force to be reckoned with, each individual representing the community we hold dear. Whether you completed a version of this challenge or took up your entire weekend to support someone who did, I want to thank you for making me so proud to be a part of this community. It was incredible to see.
So what is the secret ingredient?
The addition of ego is not tolerated within our community. Success is always celebrated, and failure is never laughed at. We understand that sometimes not winning is the necessary step to success. It is not about you as soon as your session is over; it is about us.
I hope this article has helped you see what we value and how it brings us together as a community. Your decision to act and behave a certain way defines you and us.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
This article is the result of something extraordinary that happened on the weekend of the 27th of May. If you don't know what happened, where have you been?! It was InnerFight's own Into The Darkness, a grueling 50km bike, 50km run, and 50km bike through the night. A huge number of the InnerFight community attended with various versions of the challenge, and dare I say, even more people attended to support them!
As if 12 hours through the night wasn't enough, the community regrouped at InnerFight's end-of-season social the next day. This brings me to the awards ceremony, where the shared smiles and laughs resonate with me massively. It was the visual manifestation of our mission statement; making people better at life through endurance.
This visual epitome of what our endurance community is all about made me think about how to articulate just how unique and powerful it is. Take a step back from the daily routine and see what InnerFight Endurance truly offers.
What does the community mean?
A community is the condition of sharing or having certain attitudes and interests in common. Well, that seems quite apparent. InnerFight Endurance is made of a group of individuals who all share a want to better themselves in endurance. As a given, support and encouragement is ample from each coach, all with unique methods. What is so special is the amount of support and encouragement given to each other, from fellow athletes to their friends and family, to little ones and even pets! Each individual respects and takes ownership of the InnerFight brand values.
The athletes and awards night, what was it showing us?
The award nominations were chosen by the coaches, with the winners selected through a vote. We weren't always looking for the best one-off performance or the biggest PB. We looked at those who demonstrated the most consistency, the best attitude, overcoming adversity, and lifting themselves and others around them. Results alone do not define success. This selection process defines us as a community. Every single one of the winners was cheered and congratulated like it was an Olympic Gold Medal. I think everyone understood the reasons behind why each person had won.
It would be amiss not to mention what I believe to be the biggest addition to the awards this year, the community award. An individual celebrated for everything they bring to the community, whose actions deemed the award necessary. Affectionately dubbed the 'Jeff award,' the winner organised and supported the community so much, day in, day out, throughout the year. I want to highlight that he provided a weekly iftar for Muslim and non-muslim individuals during Ramadan, providing a platform for the community to gather and celebrate this special time. He asked for nothing in return, and he chose to act like this because he, like so many others within the InnerFight community, looked beyond their ambitions to impact the lives of others positively.
The coaches, how do we go beyond the program?
When individuals invest in InnerFight for coaching, they get a personalised program, race planning, and execution, nutritional and equipment support, direct contact whenever they need help, and access to our community. What is rarely highlighted is the support beyond the training we give. Why do more than necessary, or the bare minimum? Many examples of programs of equal cost seem to deliver less and certainly support less. I suppose it is because we all genuinely care about helping people reach their goals. We can see the benefits of nurturing an athlete's journey beyond reaching a goal and making them better at life through endurance. Rather than jumping from one goal to the next, the process of driving progress outweighs the finish line results.
As a group of coaches, we offer unique and individual approaches, each with different experiences and backgrounds. Our drive to improve and weekly catch-ups for goal setting, feedback, and personal development unite us. The want drives us to help our athletes reach their full potential.
How does the wider community provide the best support network?
This is the last thing that struck me about the whole weekend was the wider support. As the sun was setting, the rollout for ITD this year was something else. We were a force to be reckoned with, each individual representing the community we hold dear. Whether you completed a version of this challenge or took up your entire weekend to support someone who did, I want to thank you for making me so proud to be a part of this community. It was incredible to see.
So what is the secret ingredient?
The addition of ego is not tolerated within our community. Success is always celebrated, and failure is never laughed at. We understand that sometimes not winning is the necessary step to success. It is not about you as soon as your session is over; it is about us.
I hope this article has helped you see what we value and how it brings us together as a community. Your decision to act and behave a certain way defines you and us.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
This article is the result of something extraordinary that happened on the weekend of the 27th of May. If you don't know what happened, where have you been?! It was InnerFight's own Into The Darkness, a grueling 50km bike, 50km run, and 50km bike through the night. A huge number of the InnerFight community attended with various versions of the challenge, and dare I say, even more people attended to support them!
As if 12 hours through the night wasn't enough, the community regrouped at InnerFight's end-of-season social the next day. This brings me to the awards ceremony, where the shared smiles and laughs resonate with me massively. It was the visual manifestation of our mission statement; making people better at life through endurance.
This visual epitome of what our endurance community is all about made me think about how to articulate just how unique and powerful it is. Take a step back from the daily routine and see what InnerFight Endurance truly offers.
What does the community mean?
A community is the condition of sharing or having certain attitudes and interests in common. Well, that seems quite apparent. InnerFight Endurance is made of a group of individuals who all share a want to better themselves in endurance. As a given, support and encouragement is ample from each coach, all with unique methods. What is so special is the amount of support and encouragement given to each other, from fellow athletes to their friends and family, to little ones and even pets! Each individual respects and takes ownership of the InnerFight brand values.
The athletes and awards night, what was it showing us?
The award nominations were chosen by the coaches, with the winners selected through a vote. We weren't always looking for the best one-off performance or the biggest PB. We looked at those who demonstrated the most consistency, the best attitude, overcoming adversity, and lifting themselves and others around them. Results alone do not define success. This selection process defines us as a community. Every single one of the winners was cheered and congratulated like it was an Olympic Gold Medal. I think everyone understood the reasons behind why each person had won.
It would be amiss not to mention what I believe to be the biggest addition to the awards this year, the community award. An individual celebrated for everything they bring to the community, whose actions deemed the award necessary. Affectionately dubbed the 'Jeff award,' the winner organised and supported the community so much, day in, day out, throughout the year. I want to highlight that he provided a weekly iftar for Muslim and non-muslim individuals during Ramadan, providing a platform for the community to gather and celebrate this special time. He asked for nothing in return, and he chose to act like this because he, like so many others within the InnerFight community, looked beyond their ambitions to impact the lives of others positively.
The coaches, how do we go beyond the program?
When individuals invest in InnerFight for coaching, they get a personalised program, race planning, and execution, nutritional and equipment support, direct contact whenever they need help, and access to our community. What is rarely highlighted is the support beyond the training we give. Why do more than necessary, or the bare minimum? Many examples of programs of equal cost seem to deliver less and certainly support less. I suppose it is because we all genuinely care about helping people reach their goals. We can see the benefits of nurturing an athlete's journey beyond reaching a goal and making them better at life through endurance. Rather than jumping from one goal to the next, the process of driving progress outweighs the finish line results.
As a group of coaches, we offer unique and individual approaches, each with different experiences and backgrounds. Our drive to improve and weekly catch-ups for goal setting, feedback, and personal development unite us. The want drives us to help our athletes reach their full potential.
How does the wider community provide the best support network?
This is the last thing that struck me about the whole weekend was the wider support. As the sun was setting, the rollout for ITD this year was something else. We were a force to be reckoned with, each individual representing the community we hold dear. Whether you completed a version of this challenge or took up your entire weekend to support someone who did, I want to thank you for making me so proud to be a part of this community. It was incredible to see.
So what is the secret ingredient?
The addition of ego is not tolerated within our community. Success is always celebrated, and failure is never laughed at. We understand that sometimes not winning is the necessary step to success. It is not about you as soon as your session is over; it is about us.
I hope this article has helped you see what we value and how it brings us together as a community. Your decision to act and behave a certain way defines you and us.
This article is the result of something extraordinary that happened on the weekend of the 27th of May. If you don't know what happened, where have you been?! It was InnerFight's own Into The Darkness, a grueling 50km bike, 50km run, and 50km bike through the night. A huge number of the InnerFight community attended with various versions of the challenge, and dare I say, even more people attended to support them!
As if 12 hours through the night wasn't enough, the community regrouped at InnerFight's end-of-season social the next day. This brings me to the awards ceremony, where the shared smiles and laughs resonate with me massively. It was the visual manifestation of our mission statement; making people better at life through endurance.
This visual epitome of what our endurance community is all about made me think about how to articulate just how unique and powerful it is. Take a step back from the daily routine and see what InnerFight Endurance truly offers.
What does the community mean?
A community is the condition of sharing or having certain attitudes and interests in common. Well, that seems quite apparent. InnerFight Endurance is made of a group of individuals who all share a want to better themselves in endurance. As a given, support and encouragement is ample from each coach, all with unique methods. What is so special is the amount of support and encouragement given to each other, from fellow athletes to their friends and family, to little ones and even pets! Each individual respects and takes ownership of the InnerFight brand values.
The athletes and awards night, what was it showing us?
The award nominations were chosen by the coaches, with the winners selected through a vote. We weren't always looking for the best one-off performance or the biggest PB. We looked at those who demonstrated the most consistency, the best attitude, overcoming adversity, and lifting themselves and others around them. Results alone do not define success. This selection process defines us as a community. Every single one of the winners was cheered and congratulated like it was an Olympic Gold Medal. I think everyone understood the reasons behind why each person had won.
It would be amiss not to mention what I believe to be the biggest addition to the awards this year, the community award. An individual celebrated for everything they bring to the community, whose actions deemed the award necessary. Affectionately dubbed the 'Jeff award,' the winner organised and supported the community so much, day in, day out, throughout the year. I want to highlight that he provided a weekly iftar for Muslim and non-muslim individuals during Ramadan, providing a platform for the community to gather and celebrate this special time. He asked for nothing in return, and he chose to act like this because he, like so many others within the InnerFight community, looked beyond their ambitions to impact the lives of others positively.
The coaches, how do we go beyond the program?
When individuals invest in InnerFight for coaching, they get a personalised program, race planning, and execution, nutritional and equipment support, direct contact whenever they need help, and access to our community. What is rarely highlighted is the support beyond the training we give. Why do more than necessary, or the bare minimum? Many examples of programs of equal cost seem to deliver less and certainly support less. I suppose it is because we all genuinely care about helping people reach their goals. We can see the benefits of nurturing an athlete's journey beyond reaching a goal and making them better at life through endurance. Rather than jumping from one goal to the next, the process of driving progress outweighs the finish line results.
As a group of coaches, we offer unique and individual approaches, each with different experiences and backgrounds. Our drive to improve and weekly catch-ups for goal setting, feedback, and personal development unite us. The want drives us to help our athletes reach their full potential.
How does the wider community provide the best support network?
This is the last thing that struck me about the whole weekend was the wider support. As the sun was setting, the rollout for ITD this year was something else. We were a force to be reckoned with, each individual representing the community we hold dear. Whether you completed a version of this challenge or took up your entire weekend to support someone who did, I want to thank you for making me so proud to be a part of this community. It was incredible to see.
So what is the secret ingredient?
The addition of ego is not tolerated within our community. Success is always celebrated, and failure is never laughed at. We understand that sometimes not winning is the necessary step to success. It is not about you as soon as your session is over; it is about us.
I hope this article has helped you see what we value and how it brings us together as a community. Your decision to act and behave a certain way defines you and us.
One-Hour Workout: Revving Your Swim Engine
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