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Members of the Month (August)
Congratulations to all the Members of the Month for August!
InnerFight: MICHAEL JONES
Michael has seen incredible progress since joining InnerFight.
After just a few months of commitment to his nutrition, exercise, and overall lifestyle, he has become a much better version of himself and is now 13 kg lighter!
He has transitioned from personal training to classes and has fully committed to improving his life.
Youth: MIKAIL ZAIDI
Mikail is a regular participant in our preteen classes. He has consistently demonstrated dedication to his training, even during the summer break.
Mikail's focus on mastering movements is impressive. He doesn't just go through the motions; he seeks to master form and technique and applies what he has learned in all of his workouts. This dedication has led to significant improvements in his technique and overall strength.
It has been a joy to watch Mikail's confidence and comfort grow within our programme. We are eager to see what he will accomplish this year!
.webp)
Endurance: KAREN NICOL
If you set a goal that has meaning and you understand the meaning on a deeper level, the pursuit continues regardless. All trivial things become totally irrelevant. Even things that perhaps in the past may have derailed you are seen more as part of the journey rather than show stoppers.
A few weeks back, Kaz ran 6.7 km per hour for 40 consecutive hours and, in doing so, qualified for the UK Backyard team, one of only two females on the 15-strong team.
In the sport of Backyard Ultra, gender is not recognised despite the scientific evidence of the biological and hormonal differences between males and females. We are super proud of you, Kaz, and equally inspired by what you do in our sport of running and how you do it.
Ladies Run Club: JULIA FOURIE
Julia has not let the summer slow her progress down. By being on board with the 'LRC Summer Plan,' Julia has worked her running schedule around her work, family, and travel plans. Despite being overseas this month, she has actively contributed and shared in our LRC Online Forum and has consistently approached her training with honesty.
Well done, Julia, and welcome back to Dubai.
Endurance: - Ireland: CHARLOTTE RISPIN-DUREUIL
Charlotte has a big passion for adventure and finds solace in challenging herself. This month she took on what she described as 'the hardest but most rewarding challenge' she has ever done.
Charlotte has a great focus on what she wants from her training. She sets her vision, knuckles down to the work, and gets the task done.
Congratulations on Member of the Month. We are inspired by your most recent achievements in summiting Kang Yatse 1 - 6400m.
.webp)
Endurance - New Zealand: SONJA VREUGDENHIL
Sonja approached me to not only help her level up her training but her mindset and wellbeing too. Her biggest hurdle, ensuring she recovers well to progress in training. Sonja has adapted seamlessly into some huge training blocks and August has been no exception to this.
This month, we have ramped up her bike and kayak sessions with a strength and power focus as well as a race-specific run build into Race Tekapo.
Anything I throw at Sonja in terms of training, mindset, different perspectives, you name it, she listens, acts, and adapts.
Thank you, Sonja, for being a flexible, responsive, and determined athlete. You are a huge role model for our community as you show vulnerability and athleticism. You’re a pleasure to coach one-to-one, and I can’t wait to see you thrive in your build-up races over the next few months.
ENGINE
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
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 run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
InnerFight: MICHAEL JONES
Michael has seen incredible progress since joining InnerFight.
After just a few months of commitment to his nutrition, exercise, and overall lifestyle, he has become a much better version of himself and is now 13 kg lighter!
He has transitioned from personal training to classes and has fully committed to improving his life.
Youth: MIKAIL ZAIDI
Mikail is a regular participant in our preteen classes. He has consistently demonstrated dedication to his training, even during the summer break.
Mikail's focus on mastering movements is impressive. He doesn't just go through the motions; he seeks to master form and technique and applies what he has learned in all of his workouts. This dedication has led to significant improvements in his technique and overall strength.
It has been a joy to watch Mikail's confidence and comfort grow within our programme. We are eager to see what he will accomplish this year!
Endurance: KAREN NICOL
If you set a goal that has meaning and you understand the meaning on a deeper level, the pursuit continues regardless. All trivial things become totally irrelevant. Even things that perhaps in the past may have derailed you are seen more as part of the journey rather than show stoppers.
A few weeks back, Kaz ran 6.7 km per hour for 40 consecutive hours and, in doing so, qualified for the UK Backyard team, one of only two females on the 15-strong team.
In the sport of Backyard Ultra, gender is not recognised despite the scientific evidence of the biological and hormonal differences between males and females. We are super proud of you, Kaz, and equally inspired by what you do in our sport of running and how you do it.
Ladies Run Club: JULIA FOURIE
Julia has not let the summer slow her progress down. By being on board with the 'LRC Summer Plan,' Julia has worked her running schedule around her work, family, and travel plans. Despite being overseas this month, she has actively contributed and shared in our LRC Online Forum and has consistently approached her training with honesty.
Well done, Julia, and welcome back to Dubai.
Endurance: - Ireland: CHARLOTTE RISPIN-DUREUIL
Charlotte has a big passion for adventure and finds solace in challenging herself. This month she took on what she described as 'the hardest but most rewarding challenge' she has ever done.
Charlotte has a great focus on what she wants from her training. She sets her vision, knuckles down to the work, and gets the task done.
Congratulations on Member of the Month. We are inspired by your most recent achievements in summiting Kang Yatse 1 - 6400m.
Endurance - New Zealand: SONJA VREUGDENHIL
Sonja approached me to not only help her level up her training but her mindset and wellbeing too. Her biggest hurdle, ensuring she recovers well to progress in training. Sonja has adapted seamlessly into some huge training blocks and August has been no exception to this.
This month, we have ramped up her bike and kayak sessions with a strength and power focus as well as a race-specific run build into Race Tekapo.
Anything I throw at Sonja in terms of training, mindset, different perspectives, you name it, she listens, acts, and adapts.
Thank you, Sonja, for being a flexible, responsive, and determined athlete. You are a huge role model for our community as you show vulnerability and athleticism. You’re a pleasure to coach one-to-one, and I can’t wait to see you thrive in your build-up races over the next few months.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
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 run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
ENGINE
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
InnerFight: MICHAEL JONES
Michael has seen incredible progress since joining InnerFight.
After just a few months of commitment to his nutrition, exercise, and overall lifestyle, he has become a much better version of himself and is now 13 kg lighter!
He has transitioned from personal training to classes and has fully committed to improving his life.
Youth: MIKAIL ZAIDI
Mikail is a regular participant in our preteen classes. He has consistently demonstrated dedication to his training, even during the summer break.
Mikail's focus on mastering movements is impressive. He doesn't just go through the motions; he seeks to master form and technique and applies what he has learned in all of his workouts. This dedication has led to significant improvements in his technique and overall strength.
It has been a joy to watch Mikail's confidence and comfort grow within our programme. We are eager to see what he will accomplish this year!
Endurance: KAREN NICOL
If you set a goal that has meaning and you understand the meaning on a deeper level, the pursuit continues regardless. All trivial things become totally irrelevant. Even things that perhaps in the past may have derailed you are seen more as part of the journey rather than show stoppers.
A few weeks back, Kaz ran 6.7 km per hour for 40 consecutive hours and, in doing so, qualified for the UK Backyard team, one of only two females on the 15-strong team.
In the sport of Backyard Ultra, gender is not recognised despite the scientific evidence of the biological and hormonal differences between males and females. We are super proud of you, Kaz, and equally inspired by what you do in our sport of running and how you do it.
Ladies Run Club: JULIA FOURIE
Julia has not let the summer slow her progress down. By being on board with the 'LRC Summer Plan,' Julia has worked her running schedule around her work, family, and travel plans. Despite being overseas this month, she has actively contributed and shared in our LRC Online Forum and has consistently approached her training with honesty.
Well done, Julia, and welcome back to Dubai.
Endurance: - Ireland: CHARLOTTE RISPIN-DUREUIL
Charlotte has a big passion for adventure and finds solace in challenging herself. This month she took on what she described as 'the hardest but most rewarding challenge' she has ever done.
Charlotte has a great focus on what she wants from her training. She sets her vision, knuckles down to the work, and gets the task done.
Congratulations on Member of the Month. We are inspired by your most recent achievements in summiting Kang Yatse 1 - 6400m.
Endurance - New Zealand: SONJA VREUGDENHIL
Sonja approached me to not only help her level up her training but her mindset and wellbeing too. Her biggest hurdle, ensuring she recovers well to progress in training. Sonja has adapted seamlessly into some huge training blocks and August has been no exception to this.
This month, we have ramped up her bike and kayak sessions with a strength and power focus as well as a race-specific run build into Race Tekapo.
Anything I throw at Sonja in terms of training, mindset, different perspectives, you name it, she listens, acts, and adapts.
Thank you, Sonja, for being a flexible, responsive, and determined athlete. You are a huge role model for our community as you show vulnerability and athleticism. You’re a pleasure to coach one-to-one, and I can’t wait to see you thrive in your build-up races over the next few months.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
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 run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
ENGINE
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
InnerFight: MICHAEL JONES
Michael has seen incredible progress since joining InnerFight.
After just a few months of commitment to his nutrition, exercise, and overall lifestyle, he has become a much better version of himself and is now 13 kg lighter!
He has transitioned from personal training to classes and has fully committed to improving his life.
Youth: MIKAIL ZAIDI
Mikail is a regular participant in our preteen classes. He has consistently demonstrated dedication to his training, even during the summer break.
Mikail's focus on mastering movements is impressive. He doesn't just go through the motions; he seeks to master form and technique and applies what he has learned in all of his workouts. This dedication has led to significant improvements in his technique and overall strength.
It has been a joy to watch Mikail's confidence and comfort grow within our programme. We are eager to see what he will accomplish this year!
Endurance: KAREN NICOL
If you set a goal that has meaning and you understand the meaning on a deeper level, the pursuit continues regardless. All trivial things become totally irrelevant. Even things that perhaps in the past may have derailed you are seen more as part of the journey rather than show stoppers.
A few weeks back, Kaz ran 6.7 km per hour for 40 consecutive hours and, in doing so, qualified for the UK Backyard team, one of only two females on the 15-strong team.
In the sport of Backyard Ultra, gender is not recognised despite the scientific evidence of the biological and hormonal differences between males and females. We are super proud of you, Kaz, and equally inspired by what you do in our sport of running and how you do it.
Ladies Run Club: JULIA FOURIE
Julia has not let the summer slow her progress down. By being on board with the 'LRC Summer Plan,' Julia has worked her running schedule around her work, family, and travel plans. Despite being overseas this month, she has actively contributed and shared in our LRC Online Forum and has consistently approached her training with honesty.
Well done, Julia, and welcome back to Dubai.
Endurance: - Ireland: CHARLOTTE RISPIN-DUREUIL
Charlotte has a big passion for adventure and finds solace in challenging herself. This month she took on what she described as 'the hardest but most rewarding challenge' she has ever done.
Charlotte has a great focus on what she wants from her training. She sets her vision, knuckles down to the work, and gets the task done.
Congratulations on Member of the Month. We are inspired by your most recent achievements in summiting Kang Yatse 1 - 6400m.
Endurance - New Zealand: SONJA VREUGDENHIL
Sonja approached me to not only help her level up her training but her mindset and wellbeing too. Her biggest hurdle, ensuring she recovers well to progress in training. Sonja has adapted seamlessly into some huge training blocks and August has been no exception to this.
This month, we have ramped up her bike and kayak sessions with a strength and power focus as well as a race-specific run build into Race Tekapo.
Anything I throw at Sonja in terms of training, mindset, different perspectives, you name it, she listens, acts, and adapts.
Thank you, Sonja, for being a flexible, responsive, and determined athlete. You are a huge role model for our community as you show vulnerability and athleticism. You’re a pleasure to coach one-to-one, and I can’t wait to see you thrive in your build-up races over the next few months.
InnerFight: MICHAEL JONES
Michael has seen incredible progress since joining InnerFight.
After just a few months of commitment to his nutrition, exercise, and overall lifestyle, he has become a much better version of himself and is now 13 kg lighter!
He has transitioned from personal training to classes and has fully committed to improving his life.
Youth: MIKAIL ZAIDI
Mikail is a regular participant in our preteen classes. He has consistently demonstrated dedication to his training, even during the summer break.
Mikail's focus on mastering movements is impressive. He doesn't just go through the motions; he seeks to master form and technique and applies what he has learned in all of his workouts. This dedication has led to significant improvements in his technique and overall strength.
It has been a joy to watch Mikail's confidence and comfort grow within our programme. We are eager to see what he will accomplish this year!
Endurance: KAREN NICOL
If you set a goal that has meaning and you understand the meaning on a deeper level, the pursuit continues regardless. All trivial things become totally irrelevant. Even things that perhaps in the past may have derailed you are seen more as part of the journey rather than show stoppers.
A few weeks back, Kaz ran 6.7 km per hour for 40 consecutive hours and, in doing so, qualified for the UK Backyard team, one of only two females on the 15-strong team.
In the sport of Backyard Ultra, gender is not recognised despite the scientific evidence of the biological and hormonal differences between males and females. We are super proud of you, Kaz, and equally inspired by what you do in our sport of running and how you do it.
Ladies Run Club: JULIA FOURIE
Julia has not let the summer slow her progress down. By being on board with the 'LRC Summer Plan,' Julia has worked her running schedule around her work, family, and travel plans. Despite being overseas this month, she has actively contributed and shared in our LRC Online Forum and has consistently approached her training with honesty.
Well done, Julia, and welcome back to Dubai.
Endurance: - Ireland: CHARLOTTE RISPIN-DUREUIL
Charlotte has a big passion for adventure and finds solace in challenging herself. This month she took on what she described as 'the hardest but most rewarding challenge' she has ever done.
Charlotte has a great focus on what she wants from her training. She sets her vision, knuckles down to the work, and gets the task done.
Congratulations on Member of the Month. We are inspired by your most recent achievements in summiting Kang Yatse 1 - 6400m.
Endurance - New Zealand: SONJA VREUGDENHIL
Sonja approached me to not only help her level up her training but her mindset and wellbeing too. Her biggest hurdle, ensuring she recovers well to progress in training. Sonja has adapted seamlessly into some huge training blocks and August has been no exception to this.
This month, we have ramped up her bike and kayak sessions with a strength and power focus as well as a race-specific run build into Race Tekapo.
Anything I throw at Sonja in terms of training, mindset, different perspectives, you name it, she listens, acts, and adapts.
Thank you, Sonja, for being a flexible, responsive, and determined athlete. You are a huge role model for our community as you show vulnerability and athleticism. You’re a pleasure to coach one-to-one, and I can’t wait to see you thrive in your build-up races over the next few months.
One-Hour Workout: Revving Your Swim Engine
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