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Members of the Month (September)
Congratulations to all the Members of the Month for September!
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
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Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
.webp)
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
.webp)
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
.webp)
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
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: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
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: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
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: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
One-Hour Workout: Revving Your Swim Engine
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