.svg){kind=icon}
Members of the Month (November)
Congratulations to all the Members of the Month for November!
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
.jpeg)
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
ENGINE
Revisiting Mikkos with some over and under-threshold intervals.
GYMNASTICS
This week, we will spend some time on ring dips! Get read for isometric holds, eccentrics, strict work, and kipping progressions. We’ll prioritise lockout strength, crucial for pressing movements like handstand push-ups, strict presses, and jerks.
HYROX
We will take on a full HYROX for the race simulation. It can be done individually or in pairs.
MOBILITY
This weekend, the mobility focus is improving the range of motion in joints and muscles. Upper body mobility focuses on the shoulders, wrists, and T spine, helping with movements like reaching and rotating. Lower body mobility targets the hips, knees, and ankles, improving flexibility for activities like squats and lunges. Come join us to keep those bodies healthy.
PURE STRENGTH
In Pure Strength this week, we are hitting some cluster sets on the front squat on Monday, followed by some single leg work coupled with the bent-over rows. We are clustering the Bench Press and ring rows to build some push and pull strength, followed by some dumbbell Romanian Deadlifts on Wednesday.
WEIGHTLIFTING
For weightlifting this week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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 rf@innerfight.com
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
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be building in pace as the blocks progress. Each block of work is 6 mins long and has a 2 mins recovery. Start at a 5/10 effort and gradually build to a 8/10 RPE.
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 200m repeats at 1km pace. This is a fast session, focus on keeping good running form throughout.
Wednesday
Time: 5:59am & 4:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you in the morning. The session at 5:59am will be 1km into 400m repeats, back to 1km.
In the evening we will run easy at 4:59pm this week with IFE ahead of Iftar in Gym 2 from 6pm.
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).
Saturday
Location: KhorFakkan
Session: LRC Training Camp
We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com
Sunday
Location: KhorFakkan
Session: LRC Training Camp
We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com
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: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
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 rf@innerfight.com
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
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be building in pace as the blocks progress. Each block of work is 6 mins long and has a 2 mins recovery. Start at a 5/10 effort and gradually build to a 8/10 RPE.
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 200m repeats at 1km pace. This is a fast session, focus on keeping good running form throughout.
Wednesday
Time: 5:59am & 4:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you in the morning. The session at 5:59am will be 1km into 400m repeats, back to 1km.
In the evening we will run easy at 4:59pm this week with IFE ahead of Iftar in Gym 2 from 6pm.
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).
Saturday
Location: KhorFakkan
Session: LRC Training Camp
We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com
Sunday
Location: KhorFakkan
Session: LRC Training Camp
We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com
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
Revisiting Mikkos with some over and under-threshold intervals.
GYMNASTICS
This week, we will spend some time on ring dips! Get read for isometric holds, eccentrics, strict work, and kipping progressions. We’ll prioritise lockout strength, crucial for pressing movements like handstand push-ups, strict presses, and jerks.
HYROX
We will take on a full HYROX for the race simulation. It can be done individually or in pairs.
MOBILITY
This weekend, the mobility focus is improving the range of motion in joints and muscles. Upper body mobility focuses on the shoulders, wrists, and T spine, helping with movements like reaching and rotating. Lower body mobility targets the hips, knees, and ankles, improving flexibility for activities like squats and lunges. Come join us to keep those bodies healthy.
PURE STRENGTH
In Pure Strength this week, we are hitting some cluster sets on the front squat on Monday, followed by some single leg work coupled with the bent-over rows. We are clustering the Bench Press and ring rows to build some push and pull strength, followed by some dumbbell Romanian Deadlifts on Wednesday.
WEIGHTLIFTING
For weightlifting this week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be building in pace as the blocks progress. Each block of work is 6 mins long and has a 2 mins recovery. Start at a 5/10 effort and gradually build to a 8/10 RPE.
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 200m repeats at 1km pace. This is a fast session, focus on keeping good running form throughout.
Wednesday
Time: 5:59am & 4:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you in the morning. The session at 5:59am will be 1km into 400m repeats, back to 1km.
In the evening we will run easy at 4:59pm this week with IFE ahead of Iftar in Gym 2 from 6pm.
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).
Saturday
Location: KhorFakkan
Session: LRC Training Camp
We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com
Sunday
Location: KhorFakkan
Session: LRC Training Camp
We will be back in Hatta this week for our Sunday long run. We will be in Khorfakkan this wekeend for our LRC Training Camp. We will be in Khorfakkan this wekeend for our LRC Training Camp. All details or run distances, start times, and locations will be share in TrainnigPeaks and WhatsApp.
Please talk to Steph for further details.
SH@Innerfight.com
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
Revisiting Mikkos with some over and under-threshold intervals.
GYMNASTICS
This week, we will spend some time on ring dips! Get read for isometric holds, eccentrics, strict work, and kipping progressions. We’ll prioritise lockout strength, crucial for pressing movements like handstand push-ups, strict presses, and jerks.
HYROX
We will take on a full HYROX for the race simulation. It can be done individually or in pairs.
MOBILITY
This weekend, the mobility focus is improving the range of motion in joints and muscles. Upper body mobility focuses on the shoulders, wrists, and T spine, helping with movements like reaching and rotating. Lower body mobility targets the hips, knees, and ankles, improving flexibility for activities like squats and lunges. Come join us to keep those bodies healthy.
PURE STRENGTH
In Pure Strength this week, we are hitting some cluster sets on the front squat on Monday, followed by some single leg work coupled with the bent-over rows. We are clustering the Bench Press and ring rows to build some push and pull strength, followed by some dumbbell Romanian Deadlifts on Wednesday.
WEIGHTLIFTING
For weightlifting this week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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 rf@innerfight.com
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
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
InnerFight: MAHRUKH ZAIDI
Mahrukh, November has been epic! This month, you stepped out of your comfort zone and absolutely smashed the Turf Games, even hitting some personal bests along the way. You’ve shown incredible consistency in your training and sessions, both in classes and Personal Training.
It’s amazing to see how far you’ve come, Mahrukh. Keep thriving and winning at life!
Youth: TALIA DERBAS
The November Youth Member of the Month is Talia Derbas.
As a passionate athlete, Talia wanted to incorporate more strength work into her routine and began attending our Teens+ class in September. From the outset, it was evident that this young woman possessed incredible drive and a love for fitness.
In November, Talia joined our teens’ team for Turf Games—her first fitness competition. Leading up to the event, she worked hard to refine her technique and prepare for the workouts. She excelled at Turf Games, demonstrating hard work, teamwork, and determination in every workout. From using a 35lb dumbbell to achieving her one-rep max hang clean, Talia showed us how far dedication and perseverance can take you.
We have no doubt this won’t be her last competition. Amazing work, Talia!
Endurance: CATHAL O'NEILL
Cathal is no stranger to hard work. He approaches endurance training with the same relentless consistency and dedication that he brings to his successful career in real estate.
Since we began working together, he has missed fewer than a handful of sessions, which has propelled his continued progress in running. He executes sessions with precision and is so in tune with his body that he knows when he needs recovery versus when he’s simply lacking motivation, adjusting his sessions accordingly.
I’ve never seen someone so willing to push himself into the deepest, darkest “hurt locker” during testing sessions to gain every possible second of speed. In his relatively short time with InnerFight Endurance, his 3km time has improved by an impressive 45 seconds per kilometre.
Cathal is a true testament to what is achievable by trusting and following the process. Well done!
Ladies Run Club: LYNDA HEYWOOD
Lynda has been developing both as a runner and as a person since joining LRC in February. This month, she once again stepped out of her comfort zone by attending the LRC Training Camp in Khor Fakkan. Lynda approaches every session with a "can do" attitude and a sense of humour, despite her long and demanding working hours and frequent travel.
This month, she also raced the 10km at the Dubai Women's Run, finishing with her usual beaming smile. Keep going, Lynda—you’re doing great and inspiring many!
Endurance - Ireland: LINDA STAPLETON
Linda, we admire your continued dedication to your training and to this community. We want to highlight your consistency week after week, always showing up for yourself and getting the work done. You’ve been pushing your boundaries, taking on two trail races last month – all with a smile on your face.
Keep up the great work!
Endurance - New Zealand: TASH RICHARDS
On 3rd November, Tash toed the line at the Auckland Marathon with one goal: to give it everything she had. A focused eight-week build-up meant she had to prioritise key runs and recovery to ensure she was ready for race day.
Crossing the finish line in 2:58 hours, placing 4th in her age group and 9th female overall, it’s fair to say she left it all on the course and came out a winner.
For the remainder of November, Tash has prioritised rest, recovery, and setting new goals for the year ahead. Among these, she’s committed to improving the structure of her training, focusing on sustainability and smarter strategies. This is a prime example of how refining the way we train can have a significant impact on performance.
Tash – you’re making all the right moves to continue levelling up in training and life. There’s no limit to your potential.
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
