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Turf Games 2023 complete
InnerFight takes the games by storm
Competitive fitness in the UAE is booming on all levels. If you made it down to the Turf Games at Sports City the past weekend you would have seen this with your own eyes. A day and a half of every level of athlete pushing their physical and mental boundaries along with families and friends to cheer them on.
The 1,000 plus participants in the 2023 Turf Games Dubai City series were matched with close to the same number of fans creating an incredible atmosphere at this annual event that builds momentum year on year. With the competition split into 3 categories: Elite, Intermediate and Everyday there is a place on the 6 person team for everyone. The split of 3 males and 3 females in each team creates the community feel that we love here at InnerFight.
With 7 InnerFight teams, this year was our biggest participation to date in the event which we first participated and podiumed in back in 2020. It was inspiring to once again see our “teens” team lead by coach Bonnie going head to head with adults in the competition and holding their own. A number of teams had ramped their training up over the last few months focusing on their gymnastics and weightlifting looking to get the extra edge in this years competition.
Having finished 5th in 2022 our slightly reworked elite team (Andy, Sandro, Crehos, Jess, Holly & Vic) pushed hard right the way through to the final event securing 3rd place on the podium. “Not bad considering we are all “masters athletes” except Crehos” were the words of Andy as he led the team up to the podium.
“Although podiums are nice this competition is about way more than our elite team, this is about members of our community coming together and having good fun in a competitive environment. It is a reward for the hard training they do throughout the year. If we were to be judged on the number of athletes, the number of supporters and the team spirit the guys showed out there we would have them all on top of the podium, it was inspiring to watch.” Marcus added.
There are a number of other fitness competitions similar to the Turf Games which happen throughout the year. Keep your eye on our events page or chat to the coaching team if you are keen to get involved.
Thanks to all of our competitors and supporters for making the 2023 Turf Games a great weekend for us.
All photos from the event here
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!
Competitive fitness in the UAE is booming on all levels. If you made it down to the Turf Games at Sports City the past weekend you would have seen this with your own eyes. A day and a half of every level of athlete pushing their physical and mental boundaries along with families and friends to cheer them on.
The 1,000 plus participants in the 2023 Turf Games Dubai City series were matched with close to the same number of fans creating an incredible atmosphere at this annual event that builds momentum year on year. With the competition split into 3 categories: Elite, Intermediate and Everyday there is a place on the 6 person team for everyone. The split of 3 males and 3 females in each team creates the community feel that we love here at InnerFight.
With 7 InnerFight teams, this year was our biggest participation to date in the event which we first participated and podiumed in back in 2020. It was inspiring to once again see our “teens” team lead by coach Bonnie going head to head with adults in the competition and holding their own. A number of teams had ramped their training up over the last few months focusing on their gymnastics and weightlifting looking to get the extra edge in this years competition.
Having finished 5th in 2022 our slightly reworked elite team (Andy, Sandro, Crehos, Jess, Holly & Vic) pushed hard right the way through to the final event securing 3rd place on the podium. “Not bad considering we are all “masters athletes” except Crehos” were the words of Andy as he led the team up to the podium.
“Although podiums are nice this competition is about way more than our elite team, this is about members of our community coming together and having good fun in a competitive environment. It is a reward for the hard training they do throughout the year. If we were to be judged on the number of athletes, the number of supporters and the team spirit the guys showed out there we would have them all on top of the podium, it was inspiring to watch.” Marcus added.
There are a number of other fitness competitions similar to the Turf Games which happen throughout the year. Keep your eye on our events page or chat to the coaching team if you are keen to get involved.
Thanks to all of our competitors and supporters for making the 2023 Turf Games a great weekend for us.
All photos from the event here
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.
Competitive fitness in the UAE is booming on all levels. If you made it down to the Turf Games at Sports City the past weekend you would have seen this with your own eyes. A day and a half of every level of athlete pushing their physical and mental boundaries along with families and friends to cheer them on.
The 1,000 plus participants in the 2023 Turf Games Dubai City series were matched with close to the same number of fans creating an incredible atmosphere at this annual event that builds momentum year on year. With the competition split into 3 categories: Elite, Intermediate and Everyday there is a place on the 6 person team for everyone. The split of 3 males and 3 females in each team creates the community feel that we love here at InnerFight.
With 7 InnerFight teams, this year was our biggest participation to date in the event which we first participated and podiumed in back in 2020. It was inspiring to once again see our “teens” team lead by coach Bonnie going head to head with adults in the competition and holding their own. A number of teams had ramped their training up over the last few months focusing on their gymnastics and weightlifting looking to get the extra edge in this years competition.
Having finished 5th in 2022 our slightly reworked elite team (Andy, Sandro, Crehos, Jess, Holly & Vic) pushed hard right the way through to the final event securing 3rd place on the podium. “Not bad considering we are all “masters athletes” except Crehos” were the words of Andy as he led the team up to the podium.
“Although podiums are nice this competition is about way more than our elite team, this is about members of our community coming together and having good fun in a competitive environment. It is a reward for the hard training they do throughout the year. If we were to be judged on the number of athletes, the number of supporters and the team spirit the guys showed out there we would have them all on top of the podium, it was inspiring to watch.” Marcus added.
There are a number of other fitness competitions similar to the Turf Games which happen throughout the year. Keep your eye on our events page or chat to the coaching team if you are keen to get involved.
Thanks to all of our competitors and supporters for making the 2023 Turf Games a great weekend for us.
All photos from the event here
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
Competitive fitness in the UAE is booming on all levels. If you made it down to the Turf Games at Sports City the past weekend you would have seen this with your own eyes. A day and a half of every level of athlete pushing their physical and mental boundaries along with families and friends to cheer them on.
The 1,000 plus participants in the 2023 Turf Games Dubai City series were matched with close to the same number of fans creating an incredible atmosphere at this annual event that builds momentum year on year. With the competition split into 3 categories: Elite, Intermediate and Everyday there is a place on the 6 person team for everyone. The split of 3 males and 3 females in each team creates the community feel that we love here at InnerFight.
With 7 InnerFight teams, this year was our biggest participation to date in the event which we first participated and podiumed in back in 2020. It was inspiring to once again see our “teens” team lead by coach Bonnie going head to head with adults in the competition and holding their own. A number of teams had ramped their training up over the last few months focusing on their gymnastics and weightlifting looking to get the extra edge in this years competition.
Having finished 5th in 2022 our slightly reworked elite team (Andy, Sandro, Crehos, Jess, Holly & Vic) pushed hard right the way through to the final event securing 3rd place on the podium. “Not bad considering we are all “masters athletes” except Crehos” were the words of Andy as he led the team up to the podium.
“Although podiums are nice this competition is about way more than our elite team, this is about members of our community coming together and having good fun in a competitive environment. It is a reward for the hard training they do throughout the year. If we were to be judged on the number of athletes, the number of supporters and the team spirit the guys showed out there we would have them all on top of the podium, it was inspiring to watch.” Marcus added.
There are a number of other fitness competitions similar to the Turf Games which happen throughout the year. Keep your eye on our events page or chat to the coaching team if you are keen to get involved.
Thanks to all of our competitors and supporters for making the 2023 Turf Games a great weekend for us.
All photos from the event here
Competitive fitness in the UAE is booming on all levels. If you made it down to the Turf Games at Sports City the past weekend you would have seen this with your own eyes. A day and a half of every level of athlete pushing their physical and mental boundaries along with families and friends to cheer them on.
The 1,000 plus participants in the 2023 Turf Games Dubai City series were matched with close to the same number of fans creating an incredible atmosphere at this annual event that builds momentum year on year. With the competition split into 3 categories: Elite, Intermediate and Everyday there is a place on the 6 person team for everyone. The split of 3 males and 3 females in each team creates the community feel that we love here at InnerFight.
With 7 InnerFight teams, this year was our biggest participation to date in the event which we first participated and podiumed in back in 2020. It was inspiring to once again see our “teens” team lead by coach Bonnie going head to head with adults in the competition and holding their own. A number of teams had ramped their training up over the last few months focusing on their gymnastics and weightlifting looking to get the extra edge in this years competition.
Having finished 5th in 2022 our slightly reworked elite team (Andy, Sandro, Crehos, Jess, Holly & Vic) pushed hard right the way through to the final event securing 3rd place on the podium. “Not bad considering we are all “masters athletes” except Crehos” were the words of Andy as he led the team up to the podium.
“Although podiums are nice this competition is about way more than our elite team, this is about members of our community coming together and having good fun in a competitive environment. It is a reward for the hard training they do throughout the year. If we were to be judged on the number of athletes, the number of supporters and the team spirit the guys showed out there we would have them all on top of the podium, it was inspiring to watch.” Marcus added.
There are a number of other fitness competitions similar to the Turf Games which happen throughout the year. Keep your eye on our events page or chat to the coaching team if you are keen to get involved.
Thanks to all of our competitors and supporters for making the 2023 Turf Games a great weekend for us.
All photos from the event here
One-Hour Workout: Revving Your Swim Engine
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