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February Members of the Month
Congratulations to all the Members of the Month for February!
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
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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 ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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