Desks on the Corniche, a club in Al Manhal
ADNOC, the Abu Dhabi National Oil Company, describes itself on its website as a diversified energy group, and its contact page gives a headquarters address on the Corniche. This page is for people who work in the offices there, and it says nothing else about the company. RPM has no arrangement with ADNOC. It is one club, on Level 4 of AD HUB Sports Complex in Al Manhal, and the route box rates the drive from the headquarters a short cross-island trip.
Long office days change how training fits. An evening session has to beat late meetings and calls, then the drive home. A morning session only has to beat sleep. For the checks that apply to any start point, see the RPM basics for someone who works on the Corniche.
Work backwards from the moment you sit down
A morning routine fails when it is planned forwards from the alarm. Plan it backwards instead, once, on paper:
- Start from the time you need to be at your desk and ready, which is often earlier than the official start.
- Take off the drive from Al Manhal to the Corniche at that hour. Drive it once to find out.
- Take off the time to change and get ready at the club. The grooming hub has hairdryers and products, and the team can tell you about showers and towels.
- Take off a session length you can repeat every time, not the length you manage on a good day.
- Take off the drive from home to AD HUB, and the time it takes to get upstairs.
- What is left is your leaving time. Count back to an alarm, then to a bedtime that still allows a full night.
If that bedtime is unrealistic for your household, mornings are not your slot, and two fixed evenings will hold better. The guide to training before work covers the early night and the quick breakfast in more detail.
| Days | Opening hours |
|---|---|
| Saturday to Thursday | 06:00–23:00 |
| Friday | 09:00–22:00 |
Hours can change, for example during Ramadan. Confirm with the team before a late or early visit.
Weeks when the working day runs long
| Kind of week | Mornings | Evenings | Weekend |
|---|---|---|---|
| An ordinary week | Two or three sessions | One, if you leave on time | Optional |
| A deadline week | One short session to keep the habit | None | A longer session once it is over |
| A week of travel | Bodyweight work wherever you are staying, or rest | None | Restart with a lighter session |
| Ramadan | Check the club's adjusted hours | Some people train after iftar instead | As the month allows |
Shrink sessions in a heavy week rather than dropping them. A short session that keeps the routine alive is easier to build on than a fortnight off.
Recovery when most of the week is spent sitting
Desk work rarely tires the body, but it leaves hips and upper back stiff by the end of the week. A weekend visit can do the work weekday mornings leave out:
- A longer strength session on the squat rack, the plate-loaded machines and the cable towers.
- Mobility work for hips and shoulders, planned by a coach if you are unsure where to start.
- Time in the recovery suite: a Finnish sauna, an aroma steam room and an ice bath. Not everyone should use heat or cold, so if you are pregnant or have a heart condition, speak to a doctor before you do. Your tier decides whether the suite is included.
Women who would rather train away from colleagues of the other sex can use the women-only Ladies section, which has its own strength and cardio equipment and the Pilates studio, if their tier covers it.
King Abdullah Bin Abdulaziz Al Saud Street, in both directions
Mapped from the headquarters, the route takes King Abdullah Bin Abdulaziz Al Saud Street towards Al Manhal, ending on Sheikha Fatima Bint Mubarak Street at AD HUB, which has free on-site parking and a lift to Level 4. On a morning routine you drive the same line the other way, from the club to your desk, so time that direction at the hour you would really travel.
Sources
Questions, answered.
Is RPM part of ADNOC, or at the headquarters building?
No. RPM runs on its own, from a single club on Level 4 of AD HUB Sports Complex in Al Manhal. From the headquarters it is a short cross-island trip, with the mapped estimates in the route box.
Does my employer have an arrangement with RPM?
This page cannot say anything about any employer's benefits. Ask your HR team. Corporate arrangements are tailored to each organisation and confirmed on enquiry, so HR would need to ask RPM directly.
Is the training floor busy first thing in the morning?
It varies with the day and the season, so ask the team which early hours tend to be quieter, and visit once at your intended time before committing.
I sit at a desk all day. What should a first training block focus on?
General strength for the legs, hips and back, plus some mobility, is a sensible start for most desk workers. If you have pain, see a doctor or physiotherapist before you begin, and pass their advice to the coach.
Can a colleague and I share the drive and train together?
Yes. The Mixed section is shared by men and women, so you can train side by side. Pick a morning that suits both diaries, and agree in advance what happens when one of you has an early meeting.