Ladies Run Club 25-17

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

Entrance fee

‍

‍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

Entrance fee

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

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

Entrance fee

‍

‍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

Entrance fee

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

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

Entrance fee

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.