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Members of the Month (February)
Congratulations to all the Members of the Month for February!
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
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: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
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: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
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: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
InnerFight: ANTHONY KIRKHAM
Anthony's unwavering dedication and consistency at InnerFight is an inspiration. Through his relentless commitment, showing up everyday he has not only achieved remarkable physical transformations but has also experienced profound improvements in his mental well-being. This is just the start of his journey into being better at life.
Youth: JACOB TANSLEY
As a member of our Kids class, Jacob comes to class each Sunday ready to get to work. He is focused and has a desire to work hard, master skills and get stronger. He brings positive energy to the class with his enthusiasm and determination. Jacob also loves to have fun and help others. He is an awesome big brother often seen showing his little brother what he learned that day at the end of class. We can’t wait to watch Jacob continue to grow over the coming years!
Endurance: KYLE EVANS
This is what his coach Marcus Smith has to say:
"“No one is coming to get you” is the phrase that will live with Kyle Evans forever. On the day he was told it during his first endurance training camp in 2019 he may or may not have believed it.
Input = output, we do not always get the input right at the first time of asking, it needs time, tweaks and patience. But once we figure the formula the whole playing field changes.
Fast forward 5 years and in February 2024 Kyle completed 230km self supported through the Arctic Circle.
This story is a good one…..and there are many chapters that remain unwritten.
Congrats Kyle, No Weakness"
Ladies Run Club: JUSTINE DALLINGA
Justine joined LRC just 3 months ago on the quest to start running and embrace a healthy lifestyle. After building some confidence in her running at LRC she ran a 5KM one weekend on her own. She was completely blown away by her own progress in such a short time, but was also hungry for more. Therefore, entered and trained for the RAK 10KM this month. Seeing Justine's smile through the hard work at 9km into the race was incredibly inspiring. Thank you, Justine. No weakness.
Endurance - Ireland: MAE MULHOLLAND
Mae has shown amazing progress through the winter months. Mae put in a superior performance at Gap of Dunloe finishing 2nd Female. This has given her great confidence in all the training done leading up to the race and going forward for Milan marathon in a little over 5 weeks. Mae has shown us with her humble attitude that results come with patience, consistency and hard work.
The team are so proud of you and how you are progressing.
Endurance - New Zealand: CHRISTINA GARNER
Christina joined our InnerFight Endurance-NZ Mums Run Club in October last year with the aim to kick start being active postpartum, enjoy moving her body again and challenging herself to do something new. It was important for her to get into movement safely and confidently after having her 2 kids.
Nina shows up for herself every week. She is now into our 2nd term of Mums Run Club and despite going back to work part time this term and renovating her house as well as juggling 2 kids aged 3 and 10months, she does whatever she can to set aside time for our strength and run sessions. Nina loves our strength sessions, commenting on how helpful they’ve been for her posture as well as her strength and is seeing massive progress in her running as she is able to run longer and more comfortably.
Nina is a positive role model for other mums with honest, down to earth chats about mum life and the balancing act of sleepless nights and giving herself ‘me time’.
Congrats Nina for investing this time in yourself and showing your babies what a healthy active lifestyle looks like.
One-Hour Workout: Revving Your Swim Engine
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