Daily Workout #24-12
![Daily Workout #24-12](https://assets-global.website-files.com/64800552666b374441ee91b9/65f6363bbbf8ab127bdecbbb_the-daily-workout-12.jpg)
Monday:
Strength:
A) Toes To Bar Technique
B) Toes To Bar Volume
Conditioning:
Waterfall Partner Workout
15 min AMRAP
10 Dual DB Step Up 2 x 50/35 lbs
3 Wall Walks
15 Heavy Wall Balls 30/20lb
Tuesday:
Strength:
A) Banded Deadstop Deadlift + Banded Pull Aparts
Conditioning:
25-minute AMRAP
10 Line Facing Burpee Broad Jump 3ft / 1m
20 / 15 Calorie Assault Bike
10 Line Facing Burpee Broad Jump 3ft / 1m
20 Russian KB Swing 24/16kg
Rest 60s after each round
Wednesday:
Strength:
A) Push Jerk with Pause + Split Jerk with Pause
B) Split Jerk with Pause + Split Jerk
C) Split Jerk
Conditioning:
EMOM x 15
1: 50/40/30 Double Unders
2: 20/16/12 Calorie Ski
3: 10 STOH 50/35kg
4: 20/16/12 Calorie Ski
5: Rest
Thursday:
Strength:
A) Snatch - Focus on Low Hang
B) Low Hang Power Snatch + Low Hang Squat Snatch
C) Low Hang Squat Snatch
Conditioning:
Chipper For Time
50 - 40 - 30
Calorie Row
5 - 4- 3
Squat Snatch 60 / 40kg
Rope Climbs
Friday:
Strength
A) Tempo Front Squat + V Ups
Conditioning
5 Round Therapy
3:00 min window:
200m Run
10 Dual Hang DB Cleans 2 x 50/35lb
AMRAP DB FR Reverse Lunge
2:00 min Rest
![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 #24-12](https://assets-global.website-files.com/64800552666b374441ee91b9/65f6363bbbf8ab127bdecbbb_the-daily-workout-12.jpg)
Monday:
Strength:
A) Toes To Bar Technique
B) Toes To Bar Volume
Conditioning:
Waterfall Partner Workout
15 min AMRAP
10 Dual DB Step Up 2 x 50/35 lbs
3 Wall Walks
15 Heavy Wall Balls 30/20lb
Tuesday:
Strength:
A) Banded Deadstop Deadlift + Banded Pull Aparts
Conditioning:
25-minute AMRAP
10 Line Facing Burpee Broad Jump 3ft / 1m
20 / 15 Calorie Assault Bike
10 Line Facing Burpee Broad Jump 3ft / 1m
20 Russian KB Swing 24/16kg
Rest 60s after each round
Wednesday:
Strength:
A) Push Jerk with Pause + Split Jerk with Pause
B) Split Jerk with Pause + Split Jerk
C) Split Jerk
Conditioning:
EMOM x 15
1: 50/40/30 Double Unders
2: 20/16/12 Calorie Ski
3: 10 STOH 50/35kg
4: 20/16/12 Calorie Ski
5: Rest
Thursday:
Strength:
A) Snatch - Focus on Low Hang
B) Low Hang Power Snatch + Low Hang Squat Snatch
C) Low Hang Squat Snatch
Conditioning:
Chipper For Time
50 - 40 - 30
Calorie Row
5 - 4- 3
Squat Snatch 60 / 40kg
Rope Climbs
Friday:
Strength
A) Tempo Front Squat + V Ups
Conditioning
5 Round Therapy
3:00 min window:
200m Run
10 Dual Hang DB Cleans 2 x 50/35lb
AMRAP DB FR Reverse Lunge
2:00 min Rest
![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 #24-12](https://assets-global.website-files.com/64800552666b374441ee91b9/65f6363bbbf8ab127bdecbbb_the-daily-workout-12.jpg)
Monday:
Strength:
A) Toes To Bar Technique
B) Toes To Bar Volume
Conditioning:
Waterfall Partner Workout
15 min AMRAP
10 Dual DB Step Up 2 x 50/35 lbs
3 Wall Walks
15 Heavy Wall Balls 30/20lb
Tuesday:
Strength:
A) Banded Deadstop Deadlift + Banded Pull Aparts
Conditioning:
25-minute AMRAP
10 Line Facing Burpee Broad Jump 3ft / 1m
20 / 15 Calorie Assault Bike
10 Line Facing Burpee Broad Jump 3ft / 1m
20 Russian KB Swing 24/16kg
Rest 60s after each round
Wednesday:
Strength:
A) Push Jerk with Pause + Split Jerk with Pause
B) Split Jerk with Pause + Split Jerk
C) Split Jerk
Conditioning:
EMOM x 15
1: 50/40/30 Double Unders
2: 20/16/12 Calorie Ski
3: 10 STOH 50/35kg
4: 20/16/12 Calorie Ski
5: Rest
Thursday:
Strength:
A) Snatch - Focus on Low Hang
B) Low Hang Power Snatch + Low Hang Squat Snatch
C) Low Hang Squat Snatch
Conditioning:
Chipper For Time
50 - 40 - 30
Calorie Row
5 - 4- 3
Squat Snatch 60 / 40kg
Rope Climbs
Friday:
Strength
A) Tempo Front Squat + V Ups
Conditioning
5 Round Therapy
3:00 min window:
200m Run
10 Dual Hang DB Cleans 2 x 50/35lb
AMRAP DB FR Reverse Lunge
2:00 min Rest
![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 #24-12](https://assets-global.website-files.com/64800552666b374441ee91b9/65f6363bbbf8ab127bdecbbb_the-daily-workout-12.jpg)
Monday:
Strength:
A) Toes To Bar Technique
B) Toes To Bar Volume
Conditioning:
Waterfall Partner Workout
15 min AMRAP
10 Dual DB Step Up 2 x 50/35 lbs
3 Wall Walks
15 Heavy Wall Balls 30/20lb
Tuesday:
Strength:
A) Banded Deadstop Deadlift + Banded Pull Aparts
Conditioning:
25-minute AMRAP
10 Line Facing Burpee Broad Jump 3ft / 1m
20 / 15 Calorie Assault Bike
10 Line Facing Burpee Broad Jump 3ft / 1m
20 Russian KB Swing 24/16kg
Rest 60s after each round
Wednesday:
Strength:
A) Push Jerk with Pause + Split Jerk with Pause
B) Split Jerk with Pause + Split Jerk
C) Split Jerk
Conditioning:
EMOM x 15
1: 50/40/30 Double Unders
2: 20/16/12 Calorie Ski
3: 10 STOH 50/35kg
4: 20/16/12 Calorie Ski
5: Rest
Thursday:
Strength:
A) Snatch - Focus on Low Hang
B) Low Hang Power Snatch + Low Hang Squat Snatch
C) Low Hang Squat Snatch
Conditioning:
Chipper For Time
50 - 40 - 30
Calorie Row
5 - 4- 3
Squat Snatch 60 / 40kg
Rope Climbs
Friday:
Strength
A) Tempo Front Squat + V Ups
Conditioning
5 Round Therapy
3:00 min window:
200m Run
10 Dual Hang DB Cleans 2 x 50/35lb
AMRAP DB FR Reverse Lunge
2:00 min Rest
![Daily Workout #24-12](https://assets-global.website-files.com/64800552666b374441ee91b9/65f6363bbbf8ab127bdecbbb_the-daily-workout-12.jpg)
Monday:
Strength:
A) Toes To Bar Technique
B) Toes To Bar Volume
Conditioning:
Waterfall Partner Workout
15 min AMRAP
10 Dual DB Step Up 2 x 50/35 lbs
3 Wall Walks
15 Heavy Wall Balls 30/20lb
Tuesday:
Strength:
A) Banded Deadstop Deadlift + Banded Pull Aparts
Conditioning:
25-minute AMRAP
10 Line Facing Burpee Broad Jump 3ft / 1m
20 / 15 Calorie Assault Bike
10 Line Facing Burpee Broad Jump 3ft / 1m
20 Russian KB Swing 24/16kg
Rest 60s after each round
Wednesday:
Strength:
A) Push Jerk with Pause + Split Jerk with Pause
B) Split Jerk with Pause + Split Jerk
C) Split Jerk
Conditioning:
EMOM x 15
1: 50/40/30 Double Unders
2: 20/16/12 Calorie Ski
3: 10 STOH 50/35kg
4: 20/16/12 Calorie Ski
5: Rest
Thursday:
Strength:
A) Snatch - Focus on Low Hang
B) Low Hang Power Snatch + Low Hang Squat Snatch
C) Low Hang Squat Snatch
Conditioning:
Chipper For Time
50 - 40 - 30
Calorie Row
5 - 4- 3
Squat Snatch 60 / 40kg
Rope Climbs
Friday:
Strength
A) Tempo Front Squat + V Ups
Conditioning
5 Round Therapy
3:00 min window:
200m Run
10 Dual Hang DB Cleans 2 x 50/35lb
AMRAP DB FR Reverse Lunge
2:00 min Rest
![](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)