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Fasting and Fitness During Ramadan
How InnerFight Members Adapt During the Holy Month
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Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
.jpg)
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
.jpg)
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
.jpg)
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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 rf@innerfight.com
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
One-Hour Workout: Revving Your Swim Engine
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