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The Indomitable Spirit
Of InnerFight’s Final Fridays
Your coach beckons you to the whiteboard, and the noise of the day begins to quieten.
Welcome to InnerFight. Your favourite hour of the day is about to begin.
After all, it’s a place that thrives off laughter, the pushing of boundaries, the learning of new skills; the want, the love and, at times, the sheer pain. All of it keeps you coming back for more.
It’s an hour when anything is possible.
So, what if we could amplify that hour into something bigger?
Cue Final Fridays, when, during the last Friday of every month, the InnerFight community promptly shows up at 5 PM for something extra special.
It’s where your sweat leaves a mark, smiles are contagious, competitive antics are heightened and cheering is mandatory.
Here, more is better.
Ask any InnerFight member why they love Final Fridays, and the answer is unanimous; Community. It’s a feel-good, endorphin packed environment that everyone can be a part of.
Abilities are evenly distributed across teams of four, and coaches are mixed with members. You're thrown into three, team-orientated workouts that require you to communicate, synchronise and finish as one. You may not know everyone on your team, but watch what happens within those 90 magical minutes.
As InnerFight member Tito Aquilina aptly said,
“We see the superfit team up with the less fit, yet they are working as one. It brings the true elements of Crossfit to life.”
And let's not forget about the cheering and the judging. Whether it’s pushing a team to dig deep and send it during the final 60 seconds of their workout, or judging a team throughout their reps, there’s always a job to be done.
While first and foremost welcoming and adaptable, Final Fridays manages to simultaneously create a competitive atmosphere. Less experienced members quickly find their feet under the watchful eye of their coach, while those itching for that comp-floor feeling can go nuts.
After all, what’s an InnerFight competition without a little #shownoweakness?
We’re now 10 Final Fridays deep, and it’s safe to say they’re not going anywhere.
Why?
Because of you. For showing up, and turning it into something extraordinary
FUN - HONEST - SIMPLICITY - SMASH LIFE - MENTAL TOUGHNESS - HARD WORD
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
Your coach beckons you to the whiteboard, and the noise of the day begins to quieten.
Welcome to InnerFight. Your favourite hour of the day is about to begin.
After all, it’s a place that thrives off laughter, the pushing of boundaries, the learning of new skills; the want, the love and, at times, the sheer pain. All of it keeps you coming back for more.
It’s an hour when anything is possible.
So, what if we could amplify that hour into something bigger?
Cue Final Fridays, when, during the last Friday of every month, the InnerFight community promptly shows up at 5 PM for something extra special.
It’s where your sweat leaves a mark, smiles are contagious, competitive antics are heightened and cheering is mandatory.
Here, more is better.
Ask any InnerFight member why they love Final Fridays, and the answer is unanimous; Community. It’s a feel-good, endorphin packed environment that everyone can be a part of.
Abilities are evenly distributed across teams of four, and coaches are mixed with members. You're thrown into three, team-orientated workouts that require you to communicate, synchronise and finish as one. You may not know everyone on your team, but watch what happens within those 90 magical minutes.
As InnerFight member Tito Aquilina aptly said,
“We see the superfit team up with the less fit, yet they are working as one. It brings the true elements of Crossfit to life.”
And let's not forget about the cheering and the judging. Whether it’s pushing a team to dig deep and send it during the final 60 seconds of their workout, or judging a team throughout their reps, there’s always a job to be done.
While first and foremost welcoming and adaptable, Final Fridays manages to simultaneously create a competitive atmosphere. Less experienced members quickly find their feet under the watchful eye of their coach, while those itching for that comp-floor feeling can go nuts.
After all, what’s an InnerFight competition without a little #shownoweakness?
We’re now 10 Final Fridays deep, and it’s safe to say they’re not going anywhere.
Why?
Because of you. For showing up, and turning it into something extraordinary
FUN - HONEST - SIMPLICITY - SMASH LIFE - MENTAL TOUGHNESS - HARD WORD
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Your coach beckons you to the whiteboard, and the noise of the day begins to quieten.
Welcome to InnerFight. Your favourite hour of the day is about to begin.
After all, it’s a place that thrives off laughter, the pushing of boundaries, the learning of new skills; the want, the love and, at times, the sheer pain. All of it keeps you coming back for more.
It’s an hour when anything is possible.
So, what if we could amplify that hour into something bigger?
Cue Final Fridays, when, during the last Friday of every month, the InnerFight community promptly shows up at 5 PM for something extra special.
It’s where your sweat leaves a mark, smiles are contagious, competitive antics are heightened and cheering is mandatory.
Here, more is better.
Ask any InnerFight member why they love Final Fridays, and the answer is unanimous; Community. It’s a feel-good, endorphin packed environment that everyone can be a part of.
Abilities are evenly distributed across teams of four, and coaches are mixed with members. You're thrown into three, team-orientated workouts that require you to communicate, synchronise and finish as one. You may not know everyone on your team, but watch what happens within those 90 magical minutes.
As InnerFight member Tito Aquilina aptly said,
“We see the superfit team up with the less fit, yet they are working as one. It brings the true elements of Crossfit to life.”
And let's not forget about the cheering and the judging. Whether it’s pushing a team to dig deep and send it during the final 60 seconds of their workout, or judging a team throughout their reps, there’s always a job to be done.
While first and foremost welcoming and adaptable, Final Fridays manages to simultaneously create a competitive atmosphere. Less experienced members quickly find their feet under the watchful eye of their coach, while those itching for that comp-floor feeling can go nuts.
After all, what’s an InnerFight competition without a little #shownoweakness?
We’re now 10 Final Fridays deep, and it’s safe to say they’re not going anywhere.
Why?
Because of you. For showing up, and turning it into something extraordinary
FUN - HONEST - SIMPLICITY - SMASH LIFE - MENTAL TOUGHNESS - HARD WORD
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Your coach beckons you to the whiteboard, and the noise of the day begins to quieten.
Welcome to InnerFight. Your favourite hour of the day is about to begin.
After all, it’s a place that thrives off laughter, the pushing of boundaries, the learning of new skills; the want, the love and, at times, the sheer pain. All of it keeps you coming back for more.
It’s an hour when anything is possible.
So, what if we could amplify that hour into something bigger?
Cue Final Fridays, when, during the last Friday of every month, the InnerFight community promptly shows up at 5 PM for something extra special.
It’s where your sweat leaves a mark, smiles are contagious, competitive antics are heightened and cheering is mandatory.
Here, more is better.
Ask any InnerFight member why they love Final Fridays, and the answer is unanimous; Community. It’s a feel-good, endorphin packed environment that everyone can be a part of.
Abilities are evenly distributed across teams of four, and coaches are mixed with members. You're thrown into three, team-orientated workouts that require you to communicate, synchronise and finish as one. You may not know everyone on your team, but watch what happens within those 90 magical minutes.
As InnerFight member Tito Aquilina aptly said,
“We see the superfit team up with the less fit, yet they are working as one. It brings the true elements of Crossfit to life.”
And let's not forget about the cheering and the judging. Whether it’s pushing a team to dig deep and send it during the final 60 seconds of their workout, or judging a team throughout their reps, there’s always a job to be done.
While first and foremost welcoming and adaptable, Final Fridays manages to simultaneously create a competitive atmosphere. Less experienced members quickly find their feet under the watchful eye of their coach, while those itching for that comp-floor feeling can go nuts.
After all, what’s an InnerFight competition without a little #shownoweakness?
We’re now 10 Final Fridays deep, and it’s safe to say they’re not going anywhere.
Why?
Because of you. For showing up, and turning it into something extraordinary
FUN - HONEST - SIMPLICITY - SMASH LIFE - MENTAL TOUGHNESS - HARD WORD
Your coach beckons you to the whiteboard, and the noise of the day begins to quieten.
Welcome to InnerFight. Your favourite hour of the day is about to begin.
After all, it’s a place that thrives off laughter, the pushing of boundaries, the learning of new skills; the want, the love and, at times, the sheer pain. All of it keeps you coming back for more.
It’s an hour when anything is possible.
So, what if we could amplify that hour into something bigger?
Cue Final Fridays, when, during the last Friday of every month, the InnerFight community promptly shows up at 5 PM for something extra special.
It’s where your sweat leaves a mark, smiles are contagious, competitive antics are heightened and cheering is mandatory.
Here, more is better.
Ask any InnerFight member why they love Final Fridays, and the answer is unanimous; Community. It’s a feel-good, endorphin packed environment that everyone can be a part of.
Abilities are evenly distributed across teams of four, and coaches are mixed with members. You're thrown into three, team-orientated workouts that require you to communicate, synchronise and finish as one. You may not know everyone on your team, but watch what happens within those 90 magical minutes.
As InnerFight member Tito Aquilina aptly said,
“We see the superfit team up with the less fit, yet they are working as one. It brings the true elements of Crossfit to life.”
And let's not forget about the cheering and the judging. Whether it’s pushing a team to dig deep and send it during the final 60 seconds of their workout, or judging a team throughout their reps, there’s always a job to be done.
While first and foremost welcoming and adaptable, Final Fridays manages to simultaneously create a competitive atmosphere. Less experienced members quickly find their feet under the watchful eye of their coach, while those itching for that comp-floor feeling can go nuts.
After all, what’s an InnerFight competition without a little #shownoweakness?
We’re now 10 Final Fridays deep, and it’s safe to say they’re not going anywhere.
Why?
Because of you. For showing up, and turning it into something extraordinary
FUN - HONEST - SIMPLICITY - SMASH LIFE - MENTAL TOUGHNESS - HARD WORD
One-Hour Workout: Revving Your Swim Engine
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