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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!
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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
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
InnerFight: 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 skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
ENGINE
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
InnerFight: 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: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
This morning we will focus on mobility to help you recover from your weekend of racing, running, or general training load.
PM Session:
This evening we will drop the duration for our tempo blocks, but increase the rep scheme. So there will be 7x reps of 4 mins Tempo, each with a 1 min recovery.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2 x 800m @ 10k pace, 60 seconds rest
2 x 400 @ 5k pace, 40 seconds rest
2 x 200 @ 3k pace - 20 seconds rest
1 x 1km @ best effort
3mins rest before round 2.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will run 800s at a 8/10 effort, each with a 2 mins rest.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will return to the canal bridge for some hill repeats. An excellent session to get some strength in the legs, espeically if you are running Two Oceans.
Sunday
Time: 05:59am
Session: Burj to Burj
Today is the B2B Half Marathon. Warm up location, time, and pin will be shared in WhatsApp.
This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.
Monday:
Strength:
Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!
Every 90 sec x 8 Sets
1 hang power clean
1 low hang power clean
1 power clean
Conditioning:
The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!
"Macho" Mile
4 rounds For Time:
Park Run
3 rounds of Macho Man
(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)
Tuesday:
Strength:
This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!
EMOM 16
A) 15-sec Toes to Bar
B) 30-sec F
C) 10-15 sec chin over bar hold into 10-15 sec dead hang
d) 30-sec Arch Hold
Conditioning:
For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.
2 Rounds:
4 min amrap
12/9 Cal ass bike
9 TTB
rest 2 mins
4 min amrap
12/9 Cal ski
9 burpees to target
rest 2 mins
Wednesday:
Strength:
There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!
Every 90 sec x 8 alt between
A: 3/3 DB push press *building in weight
B: 8-15 Piked Handstand Push Ups
Conditioning:
This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?
Every 4 mins alternate between x 3 rounds
A: 5 wall walks
50 Double Unders
20 American KB swing (20/12)
B: 15-hand-release push-ups
50 Double Unders
20 Hang KB snatch
rest 2 mins
Thursday:
Strength:
We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.
EMOM 6
5 band resisted OHS (Tempo 32x1)
Every 2 mins x 6
3 OHS (Tempo 21x1)
Conditioning:
The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!
For Time
6 Alt Front Dumbell Rev Lunges (2 x 50/35)
2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)
Friday:
Strength:
The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!
Conditioning:
As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!
ENGINE
Building those engines with a partner, which means shorter higher intensity intervals across machines and body weight exercises
GYMNASTICS
This week, we will focus on TTB progressions, followed by gymnastics-focused strength work.
HYROX
40 mins of Hyrox interval work. The faster you go, the more rest you can earn.
MOBILITY
Stability/activation has been showing up as a big weakness in mobility classes, so this session's primary focus will be on these on both the upper & lower body.
PURE STRENGTH
This week in pure strength, we kick off a new training block, transitioning from high-volume speed reps to heavier weights and less volume. On Monday, we are hitting a paused bench press, followed by some upper-body bodybuilding. On Wednesday, we start a progression on box-front squats with a hearty dose of single-leg work.
WEIGHTLIFTING
This week, we will spend time overhead in weightlifting. Moving onto a classic lifting complex, ‘clean + front squat + split jerk’. Finishing off with some clean pulls
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Coffee Spin
With Muscat 70.3 on the weekend, today is an easy spin out with a coffee at the end.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending, rf@innerfight.com
Start time: 05:59 am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - Burj to Burj
https://www.burj2burj.com/about
InnerFight: 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
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