.svg){kind=icon}
Mental Toughness: Thrive Under Pressure
Monday:
Strength: Every 90 Seconds x 8 - 3 Push Jerk
Conditioning:
Every 3 Minutes Complete:
18/15 Cal Ski
AMRAP
5 Burpees
8 Toes to Bar
rest 2 mins x5
Tuesday:
Strength: EMOM 5 - 3 Hang Squat Clean - EMOM 5 - 2 Low Hang Squat Clean - EMOM 5 - 1 Hang Squat Clean - 7 Minutes to Establish a Max Squat Clean
Conditioning:
2 Minutes Max Calories Assault Bike
Wednesday:
Strength: Every 2 Minutes x 4 8 Barbell Upright Row into 10 Dumbbell Reverse Fly - 4 Minute Density Set, As Many Sets as Possible of 5 Ring Rows
Conditioning:
AMRAP 20
Half Olivara Run
8 Push Up Alternating Renegade Rows
1 Rope Climb
Thursday:
Strength: Every 2 Minutes x 5 20 15 15 10 10 Seconds Overcoming Deadlift Isometric into 3 Box Jump
EMOM 15
M1 - 10 Weighted Hip Extension
M2 - 8/8 Kettlebell Side Bends
M3 - 10 Weighted Sit Ups
Conditioning:
FOR TIME
750m Row
30 Box Jump Over
30 Wall Balls
Friday:
It's Pink Friday Therapy as part of Women's Health Month
Sunday Sweat
In Pairs
Every 8 Minutes x 5
1000m Row
50 Russian Kettlebell Swing
AMRAP
Kettlebell Reverse Lunges
Sunday Strength
A) Build to Heavy Front Squat in 12 minutes
B) Every 90 Seconds x 8 - 5 reps @ 70% of A
C) 3 sets:
10 Seated DB Press rest 30 sec
12 Alternating Gorilla Rows rest 30 sec
10 Dumbbell Skull Crusher rest 2 mins
GYMNASTICS
This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.
HYBRID FITNESS
This week's Hybrid session will start with a 1 mile time trial and then will be focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs
MOBILITY
This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.
WEIGHTLIFTING
Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back Squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
Today we will wear Pink to show our support towards Breast Cancer Awareness Month! We will be running some 400s and 200s after a group warm-up.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
10x
1min @ 9RPE; 1min @ 1-3RPE
3mins easy/recovery jog
then,
15mins @ 7RPE
Monday:
Strength: Every 90 Seconds x 8 - 3 Push Jerk
Conditioning:
Every 3 Minutes Complete:
18/15 Cal Ski
AMRAP
5 Burpees
8 Toes to Bar
rest 2 mins x5
Tuesday:
Strength: EMOM 5 - 3 Hang Squat Clean - EMOM 5 - 2 Low Hang Squat Clean - EMOM 5 - 1 Hang Squat Clean - 7 Minutes to Establish a Max Squat Clean
Conditioning:
2 Minutes Max Calories Assault Bike
Wednesday:
Strength: Every 2 Minutes x 4 8 Barbell Upright Row into 10 Dumbbell Reverse Fly - 4 Minute Density Set, As Many Sets as Possible of 5 Ring Rows
Conditioning:
AMRAP 20
Half Olivara Run
8 Push Up Alternating Renegade Rows
1 Rope Climb
Thursday:
Strength: Every 2 Minutes x 5 20 15 15 10 10 Seconds Overcoming Deadlift Isometric into 3 Box Jump
EMOM 15
M1 - 10 Weighted Hip Extension
M2 - 8/8 Kettlebell Side Bends
M3 - 10 Weighted Sit Ups
Conditioning:
FOR TIME
750m Row
30 Box Jump Over
30 Wall Balls
Friday:
It's Pink Friday Therapy as part of Women's Health Month
Sunday Sweat
In Pairs
Every 8 Minutes x 5
1000m Row
50 Russian Kettlebell Swing
AMRAP
Kettlebell Reverse Lunges
Sunday Strength
A) Build to Heavy Front Squat in 12 minutes
B) Every 90 Seconds x 8 - 5 reps @ 70% of A
C) 3 sets:
10 Seated DB Press rest 30 sec
12 Alternating Gorilla Rows rest 30 sec
10 Dumbbell Skull Crusher rest 2 mins
GYMNASTICS
This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.
HYBRID FITNESS
This week's Hybrid session will start with a 1 mile time trial and then will be focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs
MOBILITY
This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.
WEIGHTLIFTING
Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back Squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
Today we will wear Pink to show our support towards Breast Cancer Awareness Month! We will be running some 400s and 200s after a group warm-up.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
10x
1min @ 9RPE; 1min @ 1-3RPE
3mins easy/recovery jog
then,
15mins @ 7RPE
Monday:
Strength: Every 90 Seconds x 8 - 3 Push Jerk
Conditioning:
Every 3 Minutes Complete:
18/15 Cal Ski
AMRAP
5 Burpees
8 Toes to Bar
rest 2 mins x5
Tuesday:
Strength: EMOM 5 - 3 Hang Squat Clean - EMOM 5 - 2 Low Hang Squat Clean - EMOM 5 - 1 Hang Squat Clean - 7 Minutes to Establish a Max Squat Clean
Conditioning:
2 Minutes Max Calories Assault Bike
Wednesday:
Strength: Every 2 Minutes x 4 8 Barbell Upright Row into 10 Dumbbell Reverse Fly - 4 Minute Density Set, As Many Sets as Possible of 5 Ring Rows
Conditioning:
AMRAP 20
Half Olivara Run
8 Push Up Alternating Renegade Rows
1 Rope Climb
Thursday:
Strength: Every 2 Minutes x 5 20 15 15 10 10 Seconds Overcoming Deadlift Isometric into 3 Box Jump
EMOM 15
M1 - 10 Weighted Hip Extension
M2 - 8/8 Kettlebell Side Bends
M3 - 10 Weighted Sit Ups
Conditioning:
FOR TIME
750m Row
30 Box Jump Over
30 Wall Balls
Friday:
It's Pink Friday Therapy as part of Women's Health Month
Sunday Sweat
In Pairs
Every 8 Minutes x 5
1000m Row
50 Russian Kettlebell Swing
AMRAP
Kettlebell Reverse Lunges
Sunday Strength
A) Build to Heavy Front Squat in 12 minutes
B) Every 90 Seconds x 8 - 5 reps @ 70% of A
C) 3 sets:
10 Seated DB Press rest 30 sec
12 Alternating Gorilla Rows rest 30 sec
10 Dumbbell Skull Crusher rest 2 mins
GYMNASTICS
This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.
HYBRID FITNESS
This week's Hybrid session will start with a 1 mile time trial and then will be focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs
MOBILITY
This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.
WEIGHTLIFTING
Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back Squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
Today we will wear Pink to show our support towards Breast Cancer Awareness Month! We will be running some 400s and 200s after a group warm-up.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
10x
1min @ 9RPE; 1min @ 1-3RPE
3mins easy/recovery jog
then,
15mins @ 7RPE
Monday:
Strength: Every 90 Seconds x 8 - 3 Push Jerk
Conditioning:
Every 3 Minutes Complete:
18/15 Cal Ski
AMRAP
5 Burpees
8 Toes to Bar
rest 2 mins x5
Tuesday:
Strength: EMOM 5 - 3 Hang Squat Clean - EMOM 5 - 2 Low Hang Squat Clean - EMOM 5 - 1 Hang Squat Clean - 7 Minutes to Establish a Max Squat Clean
Conditioning:
2 Minutes Max Calories Assault Bike
Wednesday:
Strength: Every 2 Minutes x 4 8 Barbell Upright Row into 10 Dumbbell Reverse Fly - 4 Minute Density Set, As Many Sets as Possible of 5 Ring Rows
Conditioning:
AMRAP 20
Half Olivara Run
8 Push Up Alternating Renegade Rows
1 Rope Climb
Thursday:
Strength: Every 2 Minutes x 5 20 15 15 10 10 Seconds Overcoming Deadlift Isometric into 3 Box Jump
EMOM 15
M1 - 10 Weighted Hip Extension
M2 - 8/8 Kettlebell Side Bends
M3 - 10 Weighted Sit Ups
Conditioning:
FOR TIME
750m Row
30 Box Jump Over
30 Wall Balls
Friday:
It's Pink Friday Therapy as part of Women's Health Month
Sunday Sweat
In Pairs
Every 8 Minutes x 5
1000m Row
50 Russian Kettlebell Swing
AMRAP
Kettlebell Reverse Lunges
Sunday Strength
A) Build to Heavy Front Squat in 12 minutes
B) Every 90 Seconds x 8 - 5 reps @ 70% of A
C) 3 sets:
10 Seated DB Press rest 30 sec
12 Alternating Gorilla Rows rest 30 sec
10 Dumbbell Skull Crusher rest 2 mins
GYMNASTICS
This Tuesday we’re going upside down with handstand development. We’ll start on the floor working on stacked positions with headstands followed by handstand hold practice with a buddy and more. Upper body strength work to finish! Come get in on the fun.
HYBRID FITNESS
This week's Hybrid session will start with a 1 mile time trial and then will be focused on pace for running intervals combined with a number of fatiguing movements to really challenge the legs and lungs
MOBILITY
This targeted mobility class focuses on improving squat depth while activating and strengthening key stabilisation muscles. Through controlled movements and deep stretching, you’ll enhance joint mobility, build a solid foundation, and prepare your body for explosive plyometric work. Perfect for athletes and movers looking to improve performance, prevent injury, and move with greater control and power.
WEIGHTLIFTING
Weightlifting this week will focus on Snatch. We have a complex of Snatch Pull, Hang Snatch, Overhead Squat. Followed by an EMOM building to a heavy Power Snatch. Some Snatch Deadlifts, finishing with heavy 3’s on Back Squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Fartlek Session
We will be starting the week with a fartlek session from InnerFight, which means speedplay. The sequence of the run allows you to control your paces based on how you are feeling on the day.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
Today we will wear Pink to show our support towards Breast Cancer Awareness Month! We will be running some 400s and 200s after a group warm-up.
Wednesday
Time: 5:59am & 5:59pm
Location: Innerfight
Session: LRC Inervals
Today we are running intervals in the park behind Innerfight. Come ready to run fast over short bursts, with some awesome other ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Following a group warm up we will work through the below sequence:
Main Set:
10x
1min @ 9RPE; 1min @ 1-3RPE
3mins easy/recovery jog
then,
15mins @ 7RPE
.avif)
Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
.avif)
.jpg)
.jpg)
