Your Key to Unlocking Endurance Greatness
![Your Key to Unlocking Endurance Greatness](https://assets-global.website-files.com/64800552666b374441ee91b9/64f731ef77d3e3a0ef15dee9_WhatsApp%20Image%202023-09-05%20at%209.45.30%20PM.jpeg)
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
![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!
![Your Key to Unlocking Endurance Greatness](https://assets-global.website-files.com/64800552666b374441ee91b9/64f731ef77d3e3a0ef15dee9_WhatsApp%20Image%202023-09-05%20at%209.45.30%20PM.jpeg)
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
![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.
![Your Key to Unlocking Endurance Greatness](https://assets-global.website-files.com/64800552666b374441ee91b9/64f731ef77d3e3a0ef15dee9_WhatsApp%20Image%202023-09-05%20at%209.45.30%20PM.jpeg)
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
![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
![Your Key to Unlocking Endurance Greatness](https://assets-global.website-files.com/64800552666b374441ee91b9/64f731ef77d3e3a0ef15dee9_WhatsApp%20Image%202023-09-05%20at%209.45.30%20PM.jpeg)
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
![Your Key to Unlocking Endurance Greatness](https://assets-global.website-files.com/64800552666b374441ee91b9/64f731ef77d3e3a0ef15dee9_WhatsApp%20Image%202023-09-05%20at%209.45.30%20PM.jpeg)
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
![](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)