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January Members of the Month
Congratulations to all the Members of the Month for January!
InnerFight: Matt Gorman
Matt brings an incredible amount of energy every time he shows up! He encourages and pushes the guys he trains with, and this month, he has taken his training to another level. He has consistently run 10-15km on Saturdays on his own and completed 25km during the Dirtopia event. He always has a smile on his face and consistently embodies the InnerFight values.
Youth: Roman Polevikov
Roman is a regular in our Kids' programme, and he always brings a fantastic attitude to every class. He's enthusiastic, ready to work hard, and sets a great example for his peers. Roman always gives his best effort, and we often see him at community events working out with his dad, Sergei!
But it's not just Roman's dedication to fitness that makes him stand out. He's also funny, kind, inclusive, and an absolute joy to have in class.
Congratulations, Roman! Keep up the great work!
Endurance: Laurinda Kruger
Injuries are tough. They drain us physically and, even more so, mentally. Often, the default is to focus on what we can’t do.
As a runner, being told you might not run for 10–12 months can be devastating—especially when the injury isn’t even to your legs but to your shoulder.
But that wasn’t the case for Laurinda.
It might sound cliché to say she leaned into the discomfort, but that’s exactly what she did. We explored every possible modality and activity she could do to maintain her aerobic base while prioritising shoulder rehab.
There were tears, setbacks, laughter, and moments where we had to stop, rethink, and completely change direction—but the results have been nothing short of incredible. Five months later, she ran a 10km, half marathon, and marathon PB—all in one race—qualifying for both Two Oceans and Comrades.
A true testament to what’s possible when athletes and coaches work together, not against each other. A massive shoutout to all the @if_endurance coaches involved in her journey!
There are still mountains to climb, but we’re in a great place to do it.
Ladies Run Club: Emanuela Michalides
Ela naturally lives by the InnerFight brand values and is an asset to the LRC community. Recently running a PB in her marathon (3:19), she has returned to training with her usual smile following some much-needed post-race and Christmas downtime. Ela is an absolute pleasure to coach, and we are excited to see which race she takes on next when the time is right.
Endurance - Ireland: Josh Proper
Nothing but forward thinking and a will to listen and progress. As our Rookie of the Year in 2024, Josh continues to live by our values and reap the rewards. We want to recognise Josh this month for his commitment throughout January and his curiosity. Josh understands the importance of his foundational training in getting where he needs to go for his targets in 2025.
Endurance - New Zealand: Lauren Joal Jones
Congratulations to Lauren Joal Jones for being our MOTM for January!
Lauren joined InnerFight Endurance in November last year after taking three years off running due to burnout. She has returned to training with a greater understanding of what it means to train sustainably while still having fun.
After two months of building a solid aerobic base, Lauren levelled up this January with a focus on speedwork and longer, hilly runs in preparation for the Tarawera 21km. She has adapted to harder sessions effectively, ensuring she is fuelling properly and looking after all areas of her life.
There are many things in life and training that Lauren wants to achieve this year, and I’m excited to see her continue to thrive.
Keep asking questions, Lauren, and enjoy the process of training and discovering what you truly love to do. All the best for the Tarawera 21km in two weeks’ time!
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: Matt Gorman
Matt brings an incredible amount of energy every time he shows up! He encourages and pushes the guys he trains with, and this month, he has taken his training to another level. He has consistently run 10-15km on Saturdays on his own and completed 25km during the Dirtopia event. He always has a smile on his face and consistently embodies the InnerFight values.
Youth: Roman Polevikov
Roman is a regular in our Kids' programme, and he always brings a fantastic attitude to every class. He's enthusiastic, ready to work hard, and sets a great example for his peers. Roman always gives his best effort, and we often see him at community events working out with his dad, Sergei!
But it's not just Roman's dedication to fitness that makes him stand out. He's also funny, kind, inclusive, and an absolute joy to have in class.
Congratulations, Roman! Keep up the great work!
Endurance: Laurinda Kruger
Injuries are tough. They drain us physically and, even more so, mentally. Often, the default is to focus on what we can’t do.
As a runner, being told you might not run for 10–12 months can be devastating—especially when the injury isn’t even to your legs but to your shoulder.
But that wasn’t the case for Laurinda.
It might sound cliché to say she leaned into the discomfort, but that’s exactly what she did. We explored every possible modality and activity she could do to maintain her aerobic base while prioritising shoulder rehab.
There were tears, setbacks, laughter, and moments where we had to stop, rethink, and completely change direction—but the results have been nothing short of incredible. Five months later, she ran a 10km, half marathon, and marathon PB—all in one race—qualifying for both Two Oceans and Comrades.
A true testament to what’s possible when athletes and coaches work together, not against each other. A massive shoutout to all the @if_endurance coaches involved in her journey!
There are still mountains to climb, but we’re in a great place to do it.
Ladies Run Club: Emanuela Michalides
Ela naturally lives by the InnerFight brand values and is an asset to the LRC community. Recently running a PB in her marathon (3:19), she has returned to training with her usual smile following some much-needed post-race and Christmas downtime. Ela is an absolute pleasure to coach, and we are excited to see which race she takes on next when the time is right.
Endurance - Ireland: Josh Proper
Nothing but forward thinking and a will to listen and progress. As our Rookie of the Year in 2024, Josh continues to live by our values and reap the rewards. We want to recognise Josh this month for his commitment throughout January and his curiosity. Josh understands the importance of his foundational training in getting where he needs to go for his targets in 2025.
Endurance - New Zealand: Lauren Joal Jones
Congratulations to Lauren Joal Jones for being our MOTM for January!
Lauren joined InnerFight Endurance in November last year after taking three years off running due to burnout. She has returned to training with a greater understanding of what it means to train sustainably while still having fun.
After two months of building a solid aerobic base, Lauren levelled up this January with a focus on speedwork and longer, hilly runs in preparation for the Tarawera 21km. She has adapted to harder sessions effectively, ensuring she is fuelling properly and looking after all areas of her life.
There are many things in life and training that Lauren wants to achieve this year, and I’m excited to see her continue to thrive.
Keep asking questions, Lauren, and enjoy the process of training and discovering what you truly love to do. All the best for the Tarawera 21km in two weeks’ time!
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: Matt Gorman
Matt brings an incredible amount of energy every time he shows up! He encourages and pushes the guys he trains with, and this month, he has taken his training to another level. He has consistently run 10-15km on Saturdays on his own and completed 25km during the Dirtopia event. He always has a smile on his face and consistently embodies the InnerFight values.
Youth: Roman Polevikov
Roman is a regular in our Kids' programme, and he always brings a fantastic attitude to every class. He's enthusiastic, ready to work hard, and sets a great example for his peers. Roman always gives his best effort, and we often see him at community events working out with his dad, Sergei!
But it's not just Roman's dedication to fitness that makes him stand out. He's also funny, kind, inclusive, and an absolute joy to have in class.
Congratulations, Roman! Keep up the great work!
Endurance: Laurinda Kruger
Injuries are tough. They drain us physically and, even more so, mentally. Often, the default is to focus on what we can’t do.
As a runner, being told you might not run for 10–12 months can be devastating—especially when the injury isn’t even to your legs but to your shoulder.
But that wasn’t the case for Laurinda.
It might sound cliché to say she leaned into the discomfort, but that’s exactly what she did. We explored every possible modality and activity she could do to maintain her aerobic base while prioritising shoulder rehab.
There were tears, setbacks, laughter, and moments where we had to stop, rethink, and completely change direction—but the results have been nothing short of incredible. Five months later, she ran a 10km, half marathon, and marathon PB—all in one race—qualifying for both Two Oceans and Comrades.
A true testament to what’s possible when athletes and coaches work together, not against each other. A massive shoutout to all the @if_endurance coaches involved in her journey!
There are still mountains to climb, but we’re in a great place to do it.
Ladies Run Club: Emanuela Michalides
Ela naturally lives by the InnerFight brand values and is an asset to the LRC community. Recently running a PB in her marathon (3:19), she has returned to training with her usual smile following some much-needed post-race and Christmas downtime. Ela is an absolute pleasure to coach, and we are excited to see which race she takes on next when the time is right.
Endurance - Ireland: Josh Proper
Nothing but forward thinking and a will to listen and progress. As our Rookie of the Year in 2024, Josh continues to live by our values and reap the rewards. We want to recognise Josh this month for his commitment throughout January and his curiosity. Josh understands the importance of his foundational training in getting where he needs to go for his targets in 2025.
Endurance - New Zealand: Lauren Joal Jones
Congratulations to Lauren Joal Jones for being our MOTM for January!
Lauren joined InnerFight Endurance in November last year after taking three years off running due to burnout. She has returned to training with a greater understanding of what it means to train sustainably while still having fun.
After two months of building a solid aerobic base, Lauren levelled up this January with a focus on speedwork and longer, hilly runs in preparation for the Tarawera 21km. She has adapted to harder sessions effectively, ensuring she is fuelling properly and looking after all areas of her life.
There are many things in life and training that Lauren wants to achieve this year, and I’m excited to see her continue to thrive.
Keep asking questions, Lauren, and enjoy the process of training and discovering what you truly love to do. All the best for the Tarawera 21km in two weeks’ time!
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: Matt Gorman
Matt brings an incredible amount of energy every time he shows up! He encourages and pushes the guys he trains with, and this month, he has taken his training to another level. He has consistently run 10-15km on Saturdays on his own and completed 25km during the Dirtopia event. He always has a smile on his face and consistently embodies the InnerFight values.
Youth: Roman Polevikov
Roman is a regular in our Kids' programme, and he always brings a fantastic attitude to every class. He's enthusiastic, ready to work hard, and sets a great example for his peers. Roman always gives his best effort, and we often see him at community events working out with his dad, Sergei!
But it's not just Roman's dedication to fitness that makes him stand out. He's also funny, kind, inclusive, and an absolute joy to have in class.
Congratulations, Roman! Keep up the great work!
Endurance: Laurinda Kruger
Injuries are tough. They drain us physically and, even more so, mentally. Often, the default is to focus on what we can’t do.
As a runner, being told you might not run for 10–12 months can be devastating—especially when the injury isn’t even to your legs but to your shoulder.
But that wasn’t the case for Laurinda.
It might sound cliché to say she leaned into the discomfort, but that’s exactly what she did. We explored every possible modality and activity she could do to maintain her aerobic base while prioritising shoulder rehab.
There were tears, setbacks, laughter, and moments where we had to stop, rethink, and completely change direction—but the results have been nothing short of incredible. Five months later, she ran a 10km, half marathon, and marathon PB—all in one race—qualifying for both Two Oceans and Comrades.
A true testament to what’s possible when athletes and coaches work together, not against each other. A massive shoutout to all the @if_endurance coaches involved in her journey!
There are still mountains to climb, but we’re in a great place to do it.
Ladies Run Club: Emanuela Michalides
Ela naturally lives by the InnerFight brand values and is an asset to the LRC community. Recently running a PB in her marathon (3:19), she has returned to training with her usual smile following some much-needed post-race and Christmas downtime. Ela is an absolute pleasure to coach, and we are excited to see which race she takes on next when the time is right.
Endurance - Ireland: Josh Proper
Nothing but forward thinking and a will to listen and progress. As our Rookie of the Year in 2024, Josh continues to live by our values and reap the rewards. We want to recognise Josh this month for his commitment throughout January and his curiosity. Josh understands the importance of his foundational training in getting where he needs to go for his targets in 2025.
Endurance - New Zealand: Lauren Joal Jones
Congratulations to Lauren Joal Jones for being our MOTM for January!
Lauren joined InnerFight Endurance in November last year after taking three years off running due to burnout. She has returned to training with a greater understanding of what it means to train sustainably while still having fun.
After two months of building a solid aerobic base, Lauren levelled up this January with a focus on speedwork and longer, hilly runs in preparation for the Tarawera 21km. She has adapted to harder sessions effectively, ensuring she is fuelling properly and looking after all areas of her life.
There are many things in life and training that Lauren wants to achieve this year, and I’m excited to see her continue to thrive.
Keep asking questions, Lauren, and enjoy the process of training and discovering what you truly love to do. All the best for the Tarawera 21km in two weeks’ time!
InnerFight: Matt Gorman
Matt brings an incredible amount of energy every time he shows up! He encourages and pushes the guys he trains with, and this month, he has taken his training to another level. He has consistently run 10-15km on Saturdays on his own and completed 25km during the Dirtopia event. He always has a smile on his face and consistently embodies the InnerFight values.
Youth: Roman Polevikov
Roman is a regular in our Kids' programme, and he always brings a fantastic attitude to every class. He's enthusiastic, ready to work hard, and sets a great example for his peers. Roman always gives his best effort, and we often see him at community events working out with his dad, Sergei!
But it's not just Roman's dedication to fitness that makes him stand out. He's also funny, kind, inclusive, and an absolute joy to have in class.
Congratulations, Roman! Keep up the great work!
Endurance: Laurinda Kruger
Injuries are tough. They drain us physically and, even more so, mentally. Often, the default is to focus on what we can’t do.
As a runner, being told you might not run for 10–12 months can be devastating—especially when the injury isn’t even to your legs but to your shoulder.
But that wasn’t the case for Laurinda.
It might sound cliché to say she leaned into the discomfort, but that’s exactly what she did. We explored every possible modality and activity she could do to maintain her aerobic base while prioritising shoulder rehab.
There were tears, setbacks, laughter, and moments where we had to stop, rethink, and completely change direction—but the results have been nothing short of incredible. Five months later, she ran a 10km, half marathon, and marathon PB—all in one race—qualifying for both Two Oceans and Comrades.
A true testament to what’s possible when athletes and coaches work together, not against each other. A massive shoutout to all the @if_endurance coaches involved in her journey!
There are still mountains to climb, but we’re in a great place to do it.
Ladies Run Club: Emanuela Michalides
Ela naturally lives by the InnerFight brand values and is an asset to the LRC community. Recently running a PB in her marathon (3:19), she has returned to training with her usual smile following some much-needed post-race and Christmas downtime. Ela is an absolute pleasure to coach, and we are excited to see which race she takes on next when the time is right.
Endurance - Ireland: Josh Proper
Nothing but forward thinking and a will to listen and progress. As our Rookie of the Year in 2024, Josh continues to live by our values and reap the rewards. We want to recognise Josh this month for his commitment throughout January and his curiosity. Josh understands the importance of his foundational training in getting where he needs to go for his targets in 2025.
Endurance - New Zealand: Lauren Joal Jones
Congratulations to Lauren Joal Jones for being our MOTM for January!
Lauren joined InnerFight Endurance in November last year after taking three years off running due to burnout. She has returned to training with a greater understanding of what it means to train sustainably while still having fun.
After two months of building a solid aerobic base, Lauren levelled up this January with a focus on speedwork and longer, hilly runs in preparation for the Tarawera 21km. She has adapted to harder sessions effectively, ensuring she is fuelling properly and looking after all areas of her life.
There are many things in life and training that Lauren wants to achieve this year, and I’m excited to see her continue to thrive.
Keep asking questions, Lauren, and enjoy the process of training and discovering what you truly love to do. All the best for the Tarawera 21km in two weeks’ time!
One-Hour Workout: Revving Your Swim Engine
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