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Three Years in Studio City
And just like that three years have passed!
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“I remember in 2018 when I first met Kareem and Omar Derbas from Palma Holding here at Olivara. It was just a sandpit, but they shared their vision and said they wanted InnerFight here. I knew it was the right choice for the InnerFight brand, and we could not be happier here.” InnerFight Founder, Marcus Smith.
And just like that three years have passed since the InnerFight community uprooted itself from the depths of Dubai's Al Quoz industrial estate and moved to what has now become its permanent home; Olivara Residences & Park, Studio City.
Founded on the values of Fun, Honesty, Simplicity, Smash Life, Mental Toughness, and Hard Work, InnerFight has evolved into a community that embodies these very ideals.
According to Marcus, “Moving a community 15km across a city as vibrant as Dubai is always going to be a fun challenge. Doing it during a global pandemic apparently takes that challenge to a new level. The last three years have been wild. Our vision remains and our values help us day in and day out. We remain grateful for our friends, members, staff and those members we have not met yet. We will continue to do our best to make you better at life.”
So, it’s only befitting that we commemorate this incredible birthday during what has fast become one of our favourite days of the month; Final Fridays.
Why? Because Final Fridays is a monthly testament to the enduring values that fuel InnerFight’s remarkable journey.
Fun. Otherwise, what’s the point? These past three years have seen members and coaches continue to establish new, lifelong friendships, sharing countless moments of laughter, hard work, strong coffee and perhaps even a few therapeutic tears.
Honesty. If we’re honest with ourselves and each other, we can live more authentically. Moreover, honesty breeds trust, and trust fosters a safe place where we can push our boundaries and thrive.
Simplicity is found within every facet of InnerFight's approach. From workout routines to nutrition advice, InnerFight seeks to simplify the seemingly complex and make fitness an accessible, inclusive and empowering experience for everyone.
Smash Life means exactly that. Go forth and kick ass. Every. Single. Day.
Mental Toughness. What goes on between the ears is always the first battle to be won. Innerfight cultivates mental strength by getting us comfortable with the uncomfortable. In doing so, we can handle anything that life throws our way.
Hard Work. In the gym, at work, within our homes and our social circles, because we get what we put in. It’s a lifelong pursuit that’s always worth the chase.
Whether you’re one of our newest members or an OG, thank you for your unwavering support and friendship. You show us on the daily what it means to have Fun, be Honest, keep it Simple, Smash Life, demonstrate Mental Toughness and do the Hard Work.
We can’t wait to see you on September 1st for the biggest Final Friday to date!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
“I remember in 2018 when I first met Kareem and Omar Derbas from Palma Holding here at Olivara. It was just a sandpit, but they shared their vision and said they wanted InnerFight here. I knew it was the right choice for the InnerFight brand, and we could not be happier here.” InnerFight Founder, Marcus Smith.
And just like that three years have passed since the InnerFight community uprooted itself from the depths of Dubai's Al Quoz industrial estate and moved to what has now become its permanent home; Olivara Residences & Park, Studio City.
Founded on the values of Fun, Honesty, Simplicity, Smash Life, Mental Toughness, and Hard Work, InnerFight has evolved into a community that embodies these very ideals.
According to Marcus, “Moving a community 15km across a city as vibrant as Dubai is always going to be a fun challenge. Doing it during a global pandemic apparently takes that challenge to a new level. The last three years have been wild. Our vision remains and our values help us day in and day out. We remain grateful for our friends, members, staff and those members we have not met yet. We will continue to do our best to make you better at life.”
So, it’s only befitting that we commemorate this incredible birthday during what has fast become one of our favourite days of the month; Final Fridays.
Why? Because Final Fridays is a monthly testament to the enduring values that fuel InnerFight’s remarkable journey.
Fun. Otherwise, what’s the point? These past three years have seen members and coaches continue to establish new, lifelong friendships, sharing countless moments of laughter, hard work, strong coffee and perhaps even a few therapeutic tears.
Honesty. If we’re honest with ourselves and each other, we can live more authentically. Moreover, honesty breeds trust, and trust fosters a safe place where we can push our boundaries and thrive.
Simplicity is found within every facet of InnerFight's approach. From workout routines to nutrition advice, InnerFight seeks to simplify the seemingly complex and make fitness an accessible, inclusive and empowering experience for everyone.
Smash Life means exactly that. Go forth and kick ass. Every. Single. Day.
Mental Toughness. What goes on between the ears is always the first battle to be won. Innerfight cultivates mental strength by getting us comfortable with the uncomfortable. In doing so, we can handle anything that life throws our way.
Hard Work. In the gym, at work, within our homes and our social circles, because we get what we put in. It’s a lifelong pursuit that’s always worth the chase.
Whether you’re one of our newest members or an OG, thank you for your unwavering support and friendship. You show us on the daily what it means to have Fun, be Honest, keep it Simple, Smash Life, demonstrate Mental Toughness and do the Hard Work.
We can’t wait to see you on September 1st for the biggest Final Friday to date!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
“I remember in 2018 when I first met Kareem and Omar Derbas from Palma Holding here at Olivara. It was just a sandpit, but they shared their vision and said they wanted InnerFight here. I knew it was the right choice for the InnerFight brand, and we could not be happier here.” InnerFight Founder, Marcus Smith.
And just like that three years have passed since the InnerFight community uprooted itself from the depths of Dubai's Al Quoz industrial estate and moved to what has now become its permanent home; Olivara Residences & Park, Studio City.
Founded on the values of Fun, Honesty, Simplicity, Smash Life, Mental Toughness, and Hard Work, InnerFight has evolved into a community that embodies these very ideals.
According to Marcus, “Moving a community 15km across a city as vibrant as Dubai is always going to be a fun challenge. Doing it during a global pandemic apparently takes that challenge to a new level. The last three years have been wild. Our vision remains and our values help us day in and day out. We remain grateful for our friends, members, staff and those members we have not met yet. We will continue to do our best to make you better at life.”
So, it’s only befitting that we commemorate this incredible birthday during what has fast become one of our favourite days of the month; Final Fridays.
Why? Because Final Fridays is a monthly testament to the enduring values that fuel InnerFight’s remarkable journey.
Fun. Otherwise, what’s the point? These past three years have seen members and coaches continue to establish new, lifelong friendships, sharing countless moments of laughter, hard work, strong coffee and perhaps even a few therapeutic tears.
Honesty. If we’re honest with ourselves and each other, we can live more authentically. Moreover, honesty breeds trust, and trust fosters a safe place where we can push our boundaries and thrive.
Simplicity is found within every facet of InnerFight's approach. From workout routines to nutrition advice, InnerFight seeks to simplify the seemingly complex and make fitness an accessible, inclusive and empowering experience for everyone.
Smash Life means exactly that. Go forth and kick ass. Every. Single. Day.
Mental Toughness. What goes on between the ears is always the first battle to be won. Innerfight cultivates mental strength by getting us comfortable with the uncomfortable. In doing so, we can handle anything that life throws our way.
Hard Work. In the gym, at work, within our homes and our social circles, because we get what we put in. It’s a lifelong pursuit that’s always worth the chase.
Whether you’re one of our newest members or an OG, thank you for your unwavering support and friendship. You show us on the daily what it means to have Fun, be Honest, keep it Simple, Smash Life, demonstrate Mental Toughness and do the Hard Work.
We can’t wait to see you on September 1st for the biggest Final Friday to date!
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
“I remember in 2018 when I first met Kareem and Omar Derbas from Palma Holding here at Olivara. It was just a sandpit, but they shared their vision and said they wanted InnerFight here. I knew it was the right choice for the InnerFight brand, and we could not be happier here.” InnerFight Founder, Marcus Smith.
And just like that three years have passed since the InnerFight community uprooted itself from the depths of Dubai's Al Quoz industrial estate and moved to what has now become its permanent home; Olivara Residences & Park, Studio City.
Founded on the values of Fun, Honesty, Simplicity, Smash Life, Mental Toughness, and Hard Work, InnerFight has evolved into a community that embodies these very ideals.
According to Marcus, “Moving a community 15km across a city as vibrant as Dubai is always going to be a fun challenge. Doing it during a global pandemic apparently takes that challenge to a new level. The last three years have been wild. Our vision remains and our values help us day in and day out. We remain grateful for our friends, members, staff and those members we have not met yet. We will continue to do our best to make you better at life.”
So, it’s only befitting that we commemorate this incredible birthday during what has fast become one of our favourite days of the month; Final Fridays.
Why? Because Final Fridays is a monthly testament to the enduring values that fuel InnerFight’s remarkable journey.
Fun. Otherwise, what’s the point? These past three years have seen members and coaches continue to establish new, lifelong friendships, sharing countless moments of laughter, hard work, strong coffee and perhaps even a few therapeutic tears.
Honesty. If we’re honest with ourselves and each other, we can live more authentically. Moreover, honesty breeds trust, and trust fosters a safe place where we can push our boundaries and thrive.
Simplicity is found within every facet of InnerFight's approach. From workout routines to nutrition advice, InnerFight seeks to simplify the seemingly complex and make fitness an accessible, inclusive and empowering experience for everyone.
Smash Life means exactly that. Go forth and kick ass. Every. Single. Day.
Mental Toughness. What goes on between the ears is always the first battle to be won. Innerfight cultivates mental strength by getting us comfortable with the uncomfortable. In doing so, we can handle anything that life throws our way.
Hard Work. In the gym, at work, within our homes and our social circles, because we get what we put in. It’s a lifelong pursuit that’s always worth the chase.
Whether you’re one of our newest members or an OG, thank you for your unwavering support and friendship. You show us on the daily what it means to have Fun, be Honest, keep it Simple, Smash Life, demonstrate Mental Toughness and do the Hard Work.
We can’t wait to see you on September 1st for the biggest Final Friday to date!
“I remember in 2018 when I first met Kareem and Omar Derbas from Palma Holding here at Olivara. It was just a sandpit, but they shared their vision and said they wanted InnerFight here. I knew it was the right choice for the InnerFight brand, and we could not be happier here.” InnerFight Founder, Marcus Smith.
And just like that three years have passed since the InnerFight community uprooted itself from the depths of Dubai's Al Quoz industrial estate and moved to what has now become its permanent home; Olivara Residences & Park, Studio City.
Founded on the values of Fun, Honesty, Simplicity, Smash Life, Mental Toughness, and Hard Work, InnerFight has evolved into a community that embodies these very ideals.
According to Marcus, “Moving a community 15km across a city as vibrant as Dubai is always going to be a fun challenge. Doing it during a global pandemic apparently takes that challenge to a new level. The last three years have been wild. Our vision remains and our values help us day in and day out. We remain grateful for our friends, members, staff and those members we have not met yet. We will continue to do our best to make you better at life.”
So, it’s only befitting that we commemorate this incredible birthday during what has fast become one of our favourite days of the month; Final Fridays.
Why? Because Final Fridays is a monthly testament to the enduring values that fuel InnerFight’s remarkable journey.
Fun. Otherwise, what’s the point? These past three years have seen members and coaches continue to establish new, lifelong friendships, sharing countless moments of laughter, hard work, strong coffee and perhaps even a few therapeutic tears.
Honesty. If we’re honest with ourselves and each other, we can live more authentically. Moreover, honesty breeds trust, and trust fosters a safe place where we can push our boundaries and thrive.
Simplicity is found within every facet of InnerFight's approach. From workout routines to nutrition advice, InnerFight seeks to simplify the seemingly complex and make fitness an accessible, inclusive and empowering experience for everyone.
Smash Life means exactly that. Go forth and kick ass. Every. Single. Day.
Mental Toughness. What goes on between the ears is always the first battle to be won. Innerfight cultivates mental strength by getting us comfortable with the uncomfortable. In doing so, we can handle anything that life throws our way.
Hard Work. In the gym, at work, within our homes and our social circles, because we get what we put in. It’s a lifelong pursuit that’s always worth the chase.
Whether you’re one of our newest members or an OG, thank you for your unwavering support and friendship. You show us on the daily what it means to have Fun, be Honest, keep it Simple, Smash Life, demonstrate Mental Toughness and do the Hard Work.
We can’t wait to see you on September 1st for the biggest Final Friday to date!
One-Hour Workout: Revving Your Swim Engine
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