Daily Workout #24-4
![Daily Workout #24-4](https://assets-global.website-files.com/64800552666b374441ee91b9/65abf950053dd001b1959548_box-jump-innerfight-daily-workout-57.jpg)
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
![Specialty Class #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3add65f7c089517a90cdb_specialty-24-31-final.jpg)
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.
![Endurance #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3b4624db4448f0601f687_Endurance-24-31%20(1).jpg)
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
![Ladies Run Club #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3b36e605a0e73620b3830_lrc-24-31%20(1).jpg)
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.
![Daily Workout #24-30](https://assets-global.website-files.com/64800552666b374441ee91b9/669b1611ea4251f49c96640c_mainline-crossfit-class-innerfight-dubai%20(1).jpg)
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!
![Daily Workout #24-4](https://assets-global.website-files.com/64800552666b374441ee91b9/65abf950053dd001b1959548_box-jump-innerfight-daily-workout-57.jpg)
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
![Endurance #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3b4624db4448f0601f687_Endurance-24-31%20(1).jpg)
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
![Ladies Run Club #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3b36e605a0e73620b3830_lrc-24-31%20(1).jpg)
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.
![Daily Workout #24-30](https://assets-global.website-files.com/64800552666b374441ee91b9/669b1611ea4251f49c96640c_mainline-crossfit-class-innerfight-dubai%20(1).jpg)
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!
![Specialty Class #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3add65f7c089517a90cdb_specialty-24-31-final.jpg)
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.
![Daily Workout #24-4](https://assets-global.website-files.com/64800552666b374441ee91b9/65abf950053dd001b1959548_box-jump-innerfight-daily-workout-57.jpg)
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
![Ladies Run Club #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3b36e605a0e73620b3830_lrc-24-31%20(1).jpg)
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.
![Daily Workout #24-30](https://assets-global.website-files.com/64800552666b374441ee91b9/669b1611ea4251f49c96640c_mainline-crossfit-class-innerfight-dubai%20(1).jpg)
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!
![Specialty Class #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3add65f7c089517a90cdb_specialty-24-31-final.jpg)
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.
![Endurance #24-31](https://assets-global.website-files.com/64800552666b374441ee91b9/66a3b4624db4448f0601f687_Endurance-24-31%20(1).jpg)
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
![Daily Workout #24-4](https://assets-global.website-files.com/64800552666b374441ee91b9/65abf950053dd001b1959548_box-jump-innerfight-daily-workout-57.jpg)
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
![Daily Workout #24-4](https://assets-global.website-files.com/64800552666b374441ee91b9/65abf950053dd001b1959548_box-jump-innerfight-daily-workout-57.jpg)
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
![](https://assets-global.website-files.com/6480051637609ce5fde57ee3/648179ccebfcd09672473fe3_simon-english-dYcypsY4i3I-unsplash.jpg)
One-Hour Workout: Revving Your Swim Engine
![](https://assets-global.website-files.com/6480051637609ce5fde57ee3/6481794b1e583cd05d262783_tony-pham-9s5-focFrSE-unsplash.jpg)