Members of the Month (June)
Congratulations to all the Members of the Month for June!
InnerFight: REMY HABBAL
Focused, dedicated, and committed are the words that describe Remy. His hard work has seen him lose 16 kg of fat since he started. He shows up five to six times a week for a mix of Personal Training and classes! Keep smashing life! #noweakness
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Youth: EVA WALL MORRIS
As a member of our Preteens program Eva consistently brings a positive energy to class, always striving to master proper technique in her workouts. Eva's a fantastic teammate, always willing to lend a hand and encourage her classmates. This dedication to improvement, combined with her supportive spirit and enjoyment of training, has resulted in impressive progress. We're thrilled to see her hard work pay off!
Congratulations, Eva! Keep up the excellent work!
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Endurance: IMTIAZ AHMED
Here's what his coach Tom has to say, "Doing the same thing over and over again and expecting different results is Einstein’s definition of madness. Imtiaz seems to understand this and approaches each training block with an excitement to work on feedback from the last block. Add in his incredible attitude to showing up and putting in the work, it’s meant that Immy has smashed his training in one of the hardest training months of the year Dubai has to offer. Well done Immy!"
Ladies Run Club: LOUISE HARRINGTON
Louise recently re-joined LRC after some time away having children. Louise gradually eased herself back into running and is now flourishing across multiple sessions, making the most of her LRC Unlimited membership.
Lou is going into the summer looking strong, and we are excited to see her next race season.
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Endurance - Ireland: DEALGA MCAREE
Your inner drive to push beyond your limits, fueled by your exceptional mindset, is unparalleled. Such a rare quality is understood by very few. For you, work isn’t just work—it’s a passion. You continue to demonstrate your capabilities and push yourself to the absolute limit.
Congratulations on your 1st place win at Ultra x Azores that you fought tooth and nail, tears and smiles for. You are truly an extraordinary individual.
Enjoy your deserved recovery.
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Endurance - New Zealand: MEGAN SUTTON
Megan joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work.
Megan is dedicated to help herself feel good as a new Mama. She turns up to run and strength sessions excited to hit a good run or workout. Megan even jumps on the treadmill at home when baby Addie is asleep and makes the most of our 3rd optional session, a tempo run, every week. Her running is stronger as we are seeing massive progress in her speed and distance.
You bring the best vibes and chat to our weekly sessions, thank you for being apart of the InnerFight MRC family!
Congrats Megan - keep showing up yourself!
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ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We 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
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
InnerFight: REMY HABBAL
Focused, dedicated, and committed are the words that describe Remy. His hard work has seen him lose 16 kg of fat since he started. He shows up five to six times a week for a mix of Personal Training and classes! Keep smashing life! #noweakness
Youth: EVA WALL MORRIS
As a member of our Preteens program Eva consistently brings a positive energy to class, always striving to master proper technique in her workouts. Eva's a fantastic teammate, always willing to lend a hand and encourage her classmates. This dedication to improvement, combined with her supportive spirit and enjoyment of training, has resulted in impressive progress. We're thrilled to see her hard work pay off!
Congratulations, Eva! Keep up the excellent work!
Endurance: IMTIAZ AHMED
Here's what his coach Tom has to say, "Doing the same thing over and over again and expecting different results is Einstein’s definition of madness. Imtiaz seems to understand this and approaches each training block with an excitement to work on feedback from the last block. Add in his incredible attitude to showing up and putting in the work, it’s meant that Immy has smashed his training in one of the hardest training months of the year Dubai has to offer. Well done Immy!"
Ladies Run Club: LOUISE HARRINGTON
Louise recently re-joined LRC after some time away having children. Louise gradually eased herself back into running and is now flourishing across multiple sessions, making the most of her LRC Unlimited membership.
Lou is going into the summer looking strong, and we are excited to see her next race season.
Endurance - Ireland: DEALGA MCAREE
Your inner drive to push beyond your limits, fueled by your exceptional mindset, is unparalleled. Such a rare quality is understood by very few. For you, work isn’t just work—it’s a passion. You continue to demonstrate your capabilities and push yourself to the absolute limit.
Congratulations on your 1st place win at Ultra x Azores that you fought tooth and nail, tears and smiles for. You are truly an extraordinary individual.
Enjoy your deserved recovery.
Endurance - New Zealand: MEGAN SUTTON
Megan joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work.
Megan is dedicated to help herself feel good as a new Mama. She turns up to run and strength sessions excited to hit a good run or workout. Megan even jumps on the treadmill at home when baby Addie is asleep and makes the most of our 3rd optional session, a tempo run, every week. Her running is stronger as we are seeing massive progress in her speed and distance.
You bring the best vibes and chat to our weekly sessions, thank you for being apart of the InnerFight MRC family!
Congrats Megan - keep showing up yourself!
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We 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
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
InnerFight: REMY HABBAL
Focused, dedicated, and committed are the words that describe Remy. His hard work has seen him lose 16 kg of fat since he started. He shows up five to six times a week for a mix of Personal Training and classes! Keep smashing life! #noweakness
Youth: EVA WALL MORRIS
As a member of our Preteens program Eva consistently brings a positive energy to class, always striving to master proper technique in her workouts. Eva's a fantastic teammate, always willing to lend a hand and encourage her classmates. This dedication to improvement, combined with her supportive spirit and enjoyment of training, has resulted in impressive progress. We're thrilled to see her hard work pay off!
Congratulations, Eva! Keep up the excellent work!
Endurance: IMTIAZ AHMED
Here's what his coach Tom has to say, "Doing the same thing over and over again and expecting different results is Einstein’s definition of madness. Imtiaz seems to understand this and approaches each training block with an excitement to work on feedback from the last block. Add in his incredible attitude to showing up and putting in the work, it’s meant that Immy has smashed his training in one of the hardest training months of the year Dubai has to offer. Well done Immy!"
Ladies Run Club: LOUISE HARRINGTON
Louise recently re-joined LRC after some time away having children. Louise gradually eased herself back into running and is now flourishing across multiple sessions, making the most of her LRC Unlimited membership.
Lou is going into the summer looking strong, and we are excited to see her next race season.
Endurance - Ireland: DEALGA MCAREE
Your inner drive to push beyond your limits, fueled by your exceptional mindset, is unparalleled. Such a rare quality is understood by very few. For you, work isn’t just work—it’s a passion. You continue to demonstrate your capabilities and push yourself to the absolute limit.
Congratulations on your 1st place win at Ultra x Azores that you fought tooth and nail, tears and smiles for. You are truly an extraordinary individual.
Enjoy your deserved recovery.
Endurance - New Zealand: MEGAN SUTTON
Megan joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work.
Megan is dedicated to help herself feel good as a new Mama. She turns up to run and strength sessions excited to hit a good run or workout. Megan even jumps on the treadmill at home when baby Addie is asleep and makes the most of our 3rd optional session, a tempo run, every week. Her running is stronger as we are seeing massive progress in her speed and distance.
You bring the best vibes and chat to our weekly sessions, thank you for being apart of the InnerFight MRC family!
Congrats Megan - keep showing up yourself!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We 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
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
InnerFight: REMY HABBAL
Focused, dedicated, and committed are the words that describe Remy. His hard work has seen him lose 16 kg of fat since he started. He shows up five to six times a week for a mix of Personal Training and classes! Keep smashing life! #noweakness
Youth: EVA WALL MORRIS
As a member of our Preteens program Eva consistently brings a positive energy to class, always striving to master proper technique in her workouts. Eva's a fantastic teammate, always willing to lend a hand and encourage her classmates. This dedication to improvement, combined with her supportive spirit and enjoyment of training, has resulted in impressive progress. We're thrilled to see her hard work pay off!
Congratulations, Eva! Keep up the excellent work!
Endurance: IMTIAZ AHMED
Here's what his coach Tom has to say, "Doing the same thing over and over again and expecting different results is Einstein’s definition of madness. Imtiaz seems to understand this and approaches each training block with an excitement to work on feedback from the last block. Add in his incredible attitude to showing up and putting in the work, it’s meant that Immy has smashed his training in one of the hardest training months of the year Dubai has to offer. Well done Immy!"
Ladies Run Club: LOUISE HARRINGTON
Louise recently re-joined LRC after some time away having children. Louise gradually eased herself back into running and is now flourishing across multiple sessions, making the most of her LRC Unlimited membership.
Lou is going into the summer looking strong, and we are excited to see her next race season.
Endurance - Ireland: DEALGA MCAREE
Your inner drive to push beyond your limits, fueled by your exceptional mindset, is unparalleled. Such a rare quality is understood by very few. For you, work isn’t just work—it’s a passion. You continue to demonstrate your capabilities and push yourself to the absolute limit.
Congratulations on your 1st place win at Ultra x Azores that you fought tooth and nail, tears and smiles for. You are truly an extraordinary individual.
Enjoy your deserved recovery.
Endurance - New Zealand: MEGAN SUTTON
Megan joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work.
Megan is dedicated to help herself feel good as a new Mama. She turns up to run and strength sessions excited to hit a good run or workout. Megan even jumps on the treadmill at home when baby Addie is asleep and makes the most of our 3rd optional session, a tempo run, every week. Her running is stronger as we are seeing massive progress in her speed and distance.
You bring the best vibes and chat to our weekly sessions, thank you for being apart of the InnerFight MRC family!
Congrats Megan - keep showing up yourself!
InnerFight: REMY HABBAL
Focused, dedicated, and committed are the words that describe Remy. His hard work has seen him lose 16 kg of fat since he started. He shows up five to six times a week for a mix of Personal Training and classes! Keep smashing life! #noweakness
Youth: EVA WALL MORRIS
As a member of our Preteens program Eva consistently brings a positive energy to class, always striving to master proper technique in her workouts. Eva's a fantastic teammate, always willing to lend a hand and encourage her classmates. This dedication to improvement, combined with her supportive spirit and enjoyment of training, has resulted in impressive progress. We're thrilled to see her hard work pay off!
Congratulations, Eva! Keep up the excellent work!
Endurance: IMTIAZ AHMED
Here's what his coach Tom has to say, "Doing the same thing over and over again and expecting different results is Einstein’s definition of madness. Imtiaz seems to understand this and approaches each training block with an excitement to work on feedback from the last block. Add in his incredible attitude to showing up and putting in the work, it’s meant that Immy has smashed his training in one of the hardest training months of the year Dubai has to offer. Well done Immy!"
Ladies Run Club: LOUISE HARRINGTON
Louise recently re-joined LRC after some time away having children. Louise gradually eased herself back into running and is now flourishing across multiple sessions, making the most of her LRC Unlimited membership.
Lou is going into the summer looking strong, and we are excited to see her next race season.
Endurance - Ireland: DEALGA MCAREE
Your inner drive to push beyond your limits, fueled by your exceptional mindset, is unparalleled. Such a rare quality is understood by very few. For you, work isn’t just work—it’s a passion. You continue to demonstrate your capabilities and push yourself to the absolute limit.
Congratulations on your 1st place win at Ultra x Azores that you fought tooth and nail, tears and smiles for. You are truly an extraordinary individual.
Enjoy your deserved recovery.
Endurance - New Zealand: MEGAN SUTTON
Megan joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work.
Megan is dedicated to help herself feel good as a new Mama. She turns up to run and strength sessions excited to hit a good run or workout. Megan even jumps on the treadmill at home when baby Addie is asleep and makes the most of our 3rd optional session, a tempo run, every week. Her running is stronger as we are seeing massive progress in her speed and distance.
You bring the best vibes and chat to our weekly sessions, thank you for being apart of the InnerFight MRC family!
Congrats Megan - keep showing up yourself!
One-Hour Workout: Revving Your Swim Engine
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