Daily Workout #24-13
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
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!
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
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.
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
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
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20