Our Standards
Simplicity is one of our brand values.
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
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!
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
Track Tuesday
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
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
Monday
Time: 5:59am & 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)
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
In 2018 our endurance team was made up of around 40 members. I am proud to say in 2022; we will be far closer to 400. This has happened quite organically but not by accident.
As the team has grown, so has our need for standards. This led us to create two ‘expectation lists. One is what we expect from our endurance coaches, and the other is the expectations of our endurance members.
COACHES EXPECTATIONS
An InnerFight Endurance Coach will:
- Strive to provide the best possible service for all clients
- Take feedback and criticism constructively, with only a goal of being better in mind.
- Show loyalty to the InnerFight brand through actions and attitude.
- Understand where they are on the coaching cycle at all time.
- Onboard clients who they are excited to coach.
- Reject or refer clients they feel are not right for their coaching style.
- See obstacles as challenges and challenges as ways to learn.
ATHLETE EXPECTATIONS
An InnerFight Athlete will:
- Understand they are part of an Endurance Team striving to be the best in the world.
- Ensure they clear with the coaches expectations and express their own expectations prior to the program beginning.
-Understand and try to live by the InnerFight brand values.
- Be clear with their time available for training and communicate it clearly to their coach.
- Provide feedback on all sessions within their TrainingPeaks account.
- Respect the coaches private time and 'normal' working hours.
- Check in with their coach weekly and inform of any schedule or life updates.
- Understand where their training is taking them and ask their coach questions if they don't understand.
- Act only in a positive manner during community sessions or events and express to their coach if a negative experience has arisen.
- Trust their coach and their coaching process, be willing to change habits and commit to the program.
- Understand their coach is striving to deliver what is best for them (the athlete).
- Make payments on time for the correct amount with a coaching reference (if paid online).
- Understand what No Weakness means to them.
Simplicity is one of our brand values. These two lists add an element of this for both the coach and athlete as it gives clear guidelines on how to be their best. In that sense, it is simple. However, reading these expectations is one thing. Acting on them is another.
This is where the magic of endurance meets the magic of life.
Want to get involved in our endurance team?
One-Hour Workout: Revving Your Swim Engine
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