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Our Standards
Simplicity is one of our brand values.
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
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 2km at 10km pace into 400m repeats at 3km pace.
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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
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
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
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 2km at 10km pace into 400m repeats at 3km pace.
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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
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 2km at 10km pace into 400m repeats at 3km pace.
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. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
One-Hour Workout: Revving Your Swim Engine
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