Endurance #24-14
Monday Ride
Start your Monday right, we will be doing accelerations in and our the saddle a warmup where we practice group riding skills. Come along to improve your ability to ride in a group and to accelerate efficiently.
Start time: 05:59am
Session Duration: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s bring your kids to track week! The kids will have their own session for maximum fun.
The adults are back to a mix of distances this week, going from 400m up to 1200m holding 3k pace! It’s a spicy one…
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
Strength endurance into anaerobic power. A hard session for the legs and nervous system. This requires an ‘all in attitude’.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is Durability testing, a good opportunity to test your ability to repeat hard efforts, this gives you an insight into your strengths and weaknesses as a runner. Great value and is super simple to do!
Start time: 05:59am
Session Duration: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
Get your cycling fix this Saturday with a 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti clockwise to keep your views fresh!
Start time: 05:59am
Session duration: 3-4 hours
Location: Bottom of the stick car park
https://chat.whatsapp.com/LxOAn8lUHveL9ob7qULEJx
Here's the run down of the month in
Endurance Training: https://youtube.com/shorts/-3VciHUb-jo?feature=share
Cycling: https://youtube.com/shorts/K30Sn4mq_g0?feature=share
Check out the entire months programming options across all of our classes and programs
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
Monday Ride
Start your Monday right, we will be doing accelerations in and our the saddle a warmup where we practice group riding skills. Come along to improve your ability to ride in a group and to accelerate efficiently.
Start time: 05:59am
Session Duration: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s bring your kids to track week! The kids will have their own session for maximum fun.
The adults are back to a mix of distances this week, going from 400m up to 1200m holding 3k pace! It’s a spicy one…
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
Strength endurance into anaerobic power. A hard session for the legs and nervous system. This requires an ‘all in attitude’.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is Durability testing, a good opportunity to test your ability to repeat hard efforts, this gives you an insight into your strengths and weaknesses as a runner. Great value and is super simple to do!
Start time: 05:59am
Session Duration: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
Get your cycling fix this Saturday with a 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti clockwise to keep your views fresh!
Start time: 05:59am
Session duration: 3-4 hours
Location: Bottom of the stick car park
https://chat.whatsapp.com/LxOAn8lUHveL9ob7qULEJx
Here's the run down of the month in
Endurance Training: https://youtube.com/shorts/-3VciHUb-jo?feature=share
Cycling: https://youtube.com/shorts/K30Sn4mq_g0?feature=share
Check out the entire months programming options across all of our classes and programs
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Monday Ride
Start your Monday right, we will be doing accelerations in and our the saddle a warmup where we practice group riding skills. Come along to improve your ability to ride in a group and to accelerate efficiently.
Start time: 05:59am
Session Duration: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s bring your kids to track week! The kids will have their own session for maximum fun.
The adults are back to a mix of distances this week, going from 400m up to 1200m holding 3k pace! It’s a spicy one…
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
Strength endurance into anaerobic power. A hard session for the legs and nervous system. This requires an ‘all in attitude’.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is Durability testing, a good opportunity to test your ability to repeat hard efforts, this gives you an insight into your strengths and weaknesses as a runner. Great value and is super simple to do!
Start time: 05:59am
Session Duration: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
Get your cycling fix this Saturday with a 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti clockwise to keep your views fresh!
Start time: 05:59am
Session duration: 3-4 hours
Location: Bottom of the stick car park
https://chat.whatsapp.com/LxOAn8lUHveL9ob7qULEJx
Here's the run down of the month in
Endurance Training: https://youtube.com/shorts/-3VciHUb-jo?feature=share
Cycling: https://youtube.com/shorts/K30Sn4mq_g0?feature=share
Check out the entire months programming options across all of our classes and programs
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Monday Ride
Start your Monday right, we will be doing accelerations in and our the saddle a warmup where we practice group riding skills. Come along to improve your ability to ride in a group and to accelerate efficiently.
Start time: 05:59am
Session Duration: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s bring your kids to track week! The kids will have their own session for maximum fun.
The adults are back to a mix of distances this week, going from 400m up to 1200m holding 3k pace! It’s a spicy one…
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
Strength endurance into anaerobic power. A hard session for the legs and nervous system. This requires an ‘all in attitude’.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is Durability testing, a good opportunity to test your ability to repeat hard efforts, this gives you an insight into your strengths and weaknesses as a runner. Great value and is super simple to do!
Start time: 05:59am
Session Duration: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
Get your cycling fix this Saturday with a 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti clockwise to keep your views fresh!
Start time: 05:59am
Session duration: 3-4 hours
Location: Bottom of the stick car park
https://chat.whatsapp.com/LxOAn8lUHveL9ob7qULEJx
Here's the run down of the month in
Endurance Training: https://youtube.com/shorts/-3VciHUb-jo?feature=share
Cycling: https://youtube.com/shorts/K30Sn4mq_g0?feature=share
Check out the entire months programming options across all of our classes and programs
Monday Ride
Start your Monday right, we will be doing accelerations in and our the saddle a warmup where we practice group riding skills. Come along to improve your ability to ride in a group and to accelerate efficiently.
Start time: 05:59am
Session Duration: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
It’s bring your kids to track week! The kids will have their own session for maximum fun.
The adults are back to a mix of distances this week, going from 400m up to 1200m holding 3k pace! It’s a spicy one…
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
Strength endurance into anaerobic power. A hard session for the legs and nervous system. This requires an ‘all in attitude’.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is Durability testing, a good opportunity to test your ability to repeat hard efforts, this gives you an insight into your strengths and weaknesses as a runner. Great value and is super simple to do!
Start time: 05:59am
Session Duration: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
Get your cycling fix this Saturday with a 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti clockwise to keep your views fresh!
Start time: 05:59am
Session duration: 3-4 hours
Location: Bottom of the stick car park
https://chat.whatsapp.com/LxOAn8lUHveL9ob7qULEJx
Here's the run down of the month in
Endurance Training: https://youtube.com/shorts/-3VciHUb-jo?feature=share
Cycling: https://youtube.com/shorts/K30Sn4mq_g0?feature=share
Check out the entire months programming options across all of our classes and programs