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Members of the Month (FEBRUARY 2025)
Congratulations to all the Members of the Month for February!
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InnerFight: DEEBA TAMIM
Deeba is the definition of consistency, effort, and sheer determination. She has shown absolute dedication to her training and lifestyle, and it is paying dividends in all areas of her health and fitness! An awesome member of our community—keep smashing it!
Youth: MAHA JYOTI
Our February Youth Member of the Month is Maha Jyoti. A dedicated member of our preteens programme, Maha joined us ten months ago as a beginner to fitness classes. Since joining, she has demonstrated exceptional hard work, diligently incorporating feedback on her form to improve her movement, resulting in increased strength and confidence. Initially hesitant to step onto a box, this month, Maha successfully completed box jumps! We are confident this is just the beginning of her fitness journey and are excited to witness her continued progress. Congratulations, Maha!
Endurance: CHARLOTTE DOUGLASS ELLIOTT
Charlotte has been an excellent example of consistent hard work. Over the years, she has committed to her passion for running, gradually building her volume and strength while learning when to push or relax in sessions. Recently, Charlotte has focused on her endurance speed, following her marathon training block at the end of 2024, which provided her with an excellent base level of fitness. The result was a Half Marathon PB in RAK, followed by another Half Marathon PB the week after at Burj to Burj.
Coaching Charlotte is an absolute pleasure—reminding her how far she has come and to forget the watch most of the time, which seems to work wonders for her on race day. Keep following your joy, Charlotte.
Ladies Run Club: NAOMI WILLIAMS
Naomi came to LRC with absolutely no race goals—just the pursuit of running better, enjoying her training, meeting other runners, and having some structure instead of the usual "easy runs" she was ticking off each week. We have seen Naomi go from strength to strength, as well as embrace the entire LRC and IFE community. She has overcome her fear of racing and even smashed an incredible half marathon this month at Burj to Burj. Well done, Naomi—we are thrilled to see how far you have come.
Endurance - Ireland: DAVID DEE
David has been a silent bomber—no fuss, just results. His attitude toward progression speaks for itself, making crazy improvements in run testing and taking us all by surprise at the 10K Trooperstown Trail Race, his first-ever running race! Taking it all in his stride.
It’s always the quiet ones you’ve got to watch out for! Super proud of you, David—keep pushing the dial.
Endurance - New Zealand: ROBYN O'BRIEN
Congratulations to Robyn O'Brien for being our MOTM for February. Robyn is someone in our community who works away behind the scenes to be the best version of herself.
After a trip to Japan last year, she came back ready to focus on a big, challenging goal and settled on the Tarawera 50km. Forming her own long-run schedule around our community sessions, she was consistent and committed to training smart. Even a slight hiccup—a rolled ankle from a hike—didn't slow her down. She managed her niggle well and continued her build-up for race day.
Robyn was humble in her goal, aiming for under six hours, but after a coaching chat, she realised she had the potential to aim for 5:30 or below. Race day came, and Robyn looked comfortable from start to finish, crossing the line strong at 5 hours 14 minutes, placing 11th in her age group.
Robyn—there’s a lot more where that performance came from, and we are excited to see you push your potential even further in your next goal!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
InnerFight: DEEBA TAMIM
Deeba is the definition of consistency, effort, and sheer determination. She has shown absolute dedication to her training and lifestyle, and it is paying dividends in all areas of her health and fitness! An awesome member of our community—keep smashing it!
Youth: MAHA JYOTI
Our February Youth Member of the Month is Maha Jyoti. A dedicated member of our preteens programme, Maha joined us ten months ago as a beginner to fitness classes. Since joining, she has demonstrated exceptional hard work, diligently incorporating feedback on her form to improve her movement, resulting in increased strength and confidence. Initially hesitant to step onto a box, this month, Maha successfully completed box jumps! We are confident this is just the beginning of her fitness journey and are excited to witness her continued progress. Congratulations, Maha!
Endurance: CHARLOTTE DOUGLASS ELLIOTT
Charlotte has been an excellent example of consistent hard work. Over the years, she has committed to her passion for running, gradually building her volume and strength while learning when to push or relax in sessions. Recently, Charlotte has focused on her endurance speed, following her marathon training block at the end of 2024, which provided her with an excellent base level of fitness. The result was a Half Marathon PB in RAK, followed by another Half Marathon PB the week after at Burj to Burj.
Coaching Charlotte is an absolute pleasure—reminding her how far she has come and to forget the watch most of the time, which seems to work wonders for her on race day. Keep following your joy, Charlotte.
Ladies Run Club: NAOMI WILLIAMS
Naomi came to LRC with absolutely no race goals—just the pursuit of running better, enjoying her training, meeting other runners, and having some structure instead of the usual "easy runs" she was ticking off each week. We have seen Naomi go from strength to strength, as well as embrace the entire LRC and IFE community. She has overcome her fear of racing and even smashed an incredible half marathon this month at Burj to Burj. Well done, Naomi—we are thrilled to see how far you have come.
Endurance - Ireland: DAVID DEE
David has been a silent bomber—no fuss, just results. His attitude toward progression speaks for itself, making crazy improvements in run testing and taking us all by surprise at the 10K Trooperstown Trail Race, his first-ever running race! Taking it all in his stride.
It’s always the quiet ones you’ve got to watch out for! Super proud of you, David—keep pushing the dial.
Endurance - New Zealand: ROBYN O'BRIEN
Congratulations to Robyn O'Brien for being our MOTM for February. Robyn is someone in our community who works away behind the scenes to be the best version of herself.
After a trip to Japan last year, she came back ready to focus on a big, challenging goal and settled on the Tarawera 50km. Forming her own long-run schedule around our community sessions, she was consistent and committed to training smart. Even a slight hiccup—a rolled ankle from a hike—didn't slow her down. She managed her niggle well and continued her build-up for race day.
Robyn was humble in her goal, aiming for under six hours, but after a coaching chat, she realised she had the potential to aim for 5:30 or below. Race day came, and Robyn looked comfortable from start to finish, crossing the line strong at 5 hours 14 minutes, placing 11th in her age group.
Robyn—there’s a lot more where that performance came from, and we are excited to see you push your potential even further in your next goal!
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
InnerFight: DEEBA TAMIM
Deeba is the definition of consistency, effort, and sheer determination. She has shown absolute dedication to her training and lifestyle, and it is paying dividends in all areas of her health and fitness! An awesome member of our community—keep smashing it!
Youth: MAHA JYOTI
Our February Youth Member of the Month is Maha Jyoti. A dedicated member of our preteens programme, Maha joined us ten months ago as a beginner to fitness classes. Since joining, she has demonstrated exceptional hard work, diligently incorporating feedback on her form to improve her movement, resulting in increased strength and confidence. Initially hesitant to step onto a box, this month, Maha successfully completed box jumps! We are confident this is just the beginning of her fitness journey and are excited to witness her continued progress. Congratulations, Maha!
Endurance: CHARLOTTE DOUGLASS ELLIOTT
Charlotte has been an excellent example of consistent hard work. Over the years, she has committed to her passion for running, gradually building her volume and strength while learning when to push or relax in sessions. Recently, Charlotte has focused on her endurance speed, following her marathon training block at the end of 2024, which provided her with an excellent base level of fitness. The result was a Half Marathon PB in RAK, followed by another Half Marathon PB the week after at Burj to Burj.
Coaching Charlotte is an absolute pleasure—reminding her how far she has come and to forget the watch most of the time, which seems to work wonders for her on race day. Keep following your joy, Charlotte.
Ladies Run Club: NAOMI WILLIAMS
Naomi came to LRC with absolutely no race goals—just the pursuit of running better, enjoying her training, meeting other runners, and having some structure instead of the usual "easy runs" she was ticking off each week. We have seen Naomi go from strength to strength, as well as embrace the entire LRC and IFE community. She has overcome her fear of racing and even smashed an incredible half marathon this month at Burj to Burj. Well done, Naomi—we are thrilled to see how far you have come.
Endurance - Ireland: DAVID DEE
David has been a silent bomber—no fuss, just results. His attitude toward progression speaks for itself, making crazy improvements in run testing and taking us all by surprise at the 10K Trooperstown Trail Race, his first-ever running race! Taking it all in his stride.
It’s always the quiet ones you’ve got to watch out for! Super proud of you, David—keep pushing the dial.
Endurance - New Zealand: ROBYN O'BRIEN
Congratulations to Robyn O'Brien for being our MOTM for February. Robyn is someone in our community who works away behind the scenes to be the best version of herself.
After a trip to Japan last year, she came back ready to focus on a big, challenging goal and settled on the Tarawera 50km. Forming her own long-run schedule around our community sessions, she was consistent and committed to training smart. Even a slight hiccup—a rolled ankle from a hike—didn't slow her down. She managed her niggle well and continued her build-up for race day.
Robyn was humble in her goal, aiming for under six hours, but after a coaching chat, she realised she had the potential to aim for 5:30 or below. Race day came, and Robyn looked comfortable from start to finish, crossing the line strong at 5 hours 14 minutes, placing 11th in her age group.
Robyn—there’s a lot more where that performance came from, and we are excited to see you push your potential even further in your next goal!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
InnerFight: DEEBA TAMIM
Deeba is the definition of consistency, effort, and sheer determination. She has shown absolute dedication to her training and lifestyle, and it is paying dividends in all areas of her health and fitness! An awesome member of our community—keep smashing it!
Youth: MAHA JYOTI
Our February Youth Member of the Month is Maha Jyoti. A dedicated member of our preteens programme, Maha joined us ten months ago as a beginner to fitness classes. Since joining, she has demonstrated exceptional hard work, diligently incorporating feedback on her form to improve her movement, resulting in increased strength and confidence. Initially hesitant to step onto a box, this month, Maha successfully completed box jumps! We are confident this is just the beginning of her fitness journey and are excited to witness her continued progress. Congratulations, Maha!
Endurance: CHARLOTTE DOUGLASS ELLIOTT
Charlotte has been an excellent example of consistent hard work. Over the years, she has committed to her passion for running, gradually building her volume and strength while learning when to push or relax in sessions. Recently, Charlotte has focused on her endurance speed, following her marathon training block at the end of 2024, which provided her with an excellent base level of fitness. The result was a Half Marathon PB in RAK, followed by another Half Marathon PB the week after at Burj to Burj.
Coaching Charlotte is an absolute pleasure—reminding her how far she has come and to forget the watch most of the time, which seems to work wonders for her on race day. Keep following your joy, Charlotte.
Ladies Run Club: NAOMI WILLIAMS
Naomi came to LRC with absolutely no race goals—just the pursuit of running better, enjoying her training, meeting other runners, and having some structure instead of the usual "easy runs" she was ticking off each week. We have seen Naomi go from strength to strength, as well as embrace the entire LRC and IFE community. She has overcome her fear of racing and even smashed an incredible half marathon this month at Burj to Burj. Well done, Naomi—we are thrilled to see how far you have come.
Endurance - Ireland: DAVID DEE
David has been a silent bomber—no fuss, just results. His attitude toward progression speaks for itself, making crazy improvements in run testing and taking us all by surprise at the 10K Trooperstown Trail Race, his first-ever running race! Taking it all in his stride.
It’s always the quiet ones you’ve got to watch out for! Super proud of you, David—keep pushing the dial.
Endurance - New Zealand: ROBYN O'BRIEN
Congratulations to Robyn O'Brien for being our MOTM for February. Robyn is someone in our community who works away behind the scenes to be the best version of herself.
After a trip to Japan last year, she came back ready to focus on a big, challenging goal and settled on the Tarawera 50km. Forming her own long-run schedule around our community sessions, she was consistent and committed to training smart. Even a slight hiccup—a rolled ankle from a hike—didn't slow her down. She managed her niggle well and continued her build-up for race day.
Robyn was humble in her goal, aiming for under six hours, but after a coaching chat, she realised she had the potential to aim for 5:30 or below. Race day came, and Robyn looked comfortable from start to finish, crossing the line strong at 5 hours 14 minutes, placing 11th in her age group.
Robyn—there’s a lot more where that performance came from, and we are excited to see you push your potential even further in your next goal!
InnerFight: DEEBA TAMIM
Deeba is the definition of consistency, effort, and sheer determination. She has shown absolute dedication to her training and lifestyle, and it is paying dividends in all areas of her health and fitness! An awesome member of our community—keep smashing it!
Youth: MAHA JYOTI
Our February Youth Member of the Month is Maha Jyoti. A dedicated member of our preteens programme, Maha joined us ten months ago as a beginner to fitness classes. Since joining, she has demonstrated exceptional hard work, diligently incorporating feedback on her form to improve her movement, resulting in increased strength and confidence. Initially hesitant to step onto a box, this month, Maha successfully completed box jumps! We are confident this is just the beginning of her fitness journey and are excited to witness her continued progress. Congratulations, Maha!
Endurance: CHARLOTTE DOUGLASS ELLIOTT
Charlotte has been an excellent example of consistent hard work. Over the years, she has committed to her passion for running, gradually building her volume and strength while learning when to push or relax in sessions. Recently, Charlotte has focused on her endurance speed, following her marathon training block at the end of 2024, which provided her with an excellent base level of fitness. The result was a Half Marathon PB in RAK, followed by another Half Marathon PB the week after at Burj to Burj.
Coaching Charlotte is an absolute pleasure—reminding her how far she has come and to forget the watch most of the time, which seems to work wonders for her on race day. Keep following your joy, Charlotte.
Ladies Run Club: NAOMI WILLIAMS
Naomi came to LRC with absolutely no race goals—just the pursuit of running better, enjoying her training, meeting other runners, and having some structure instead of the usual "easy runs" she was ticking off each week. We have seen Naomi go from strength to strength, as well as embrace the entire LRC and IFE community. She has overcome her fear of racing and even smashed an incredible half marathon this month at Burj to Burj. Well done, Naomi—we are thrilled to see how far you have come.
Endurance - Ireland: DAVID DEE
David has been a silent bomber—no fuss, just results. His attitude toward progression speaks for itself, making crazy improvements in run testing and taking us all by surprise at the 10K Trooperstown Trail Race, his first-ever running race! Taking it all in his stride.
It’s always the quiet ones you’ve got to watch out for! Super proud of you, David—keep pushing the dial.
Endurance - New Zealand: ROBYN O'BRIEN
Congratulations to Robyn O'Brien for being our MOTM for February. Robyn is someone in our community who works away behind the scenes to be the best version of herself.
After a trip to Japan last year, she came back ready to focus on a big, challenging goal and settled on the Tarawera 50km. Forming her own long-run schedule around our community sessions, she was consistent and committed to training smart. Even a slight hiccup—a rolled ankle from a hike—didn't slow her down. She managed her niggle well and continued her build-up for race day.
Robyn was humble in her goal, aiming for under six hours, but after a coaching chat, she realised she had the potential to aim for 5:30 or below. Race day came, and Robyn looked comfortable from start to finish, crossing the line strong at 5 hours 14 minutes, placing 11th in her age group.
Robyn—there’s a lot more where that performance came from, and we are excited to see you push your potential even further in your next goal!
One-Hour Workout: Revving Your Swim Engine
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