Endurance #24-31

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.

The final week of the block starts Monday with long therapy. Tuesday, we look at the benchmark workout Grace. Wednesday, we attach another tough gymnastics partner workout. On Thursday, we smash a classic haunting CrossFit open workout: thrusters and burpees. Finally, we finish the week off with some bench and some Therapy!!!!!

‍

Monday:

Conditioning:

Min 0-12 : 1 Mile Run AMRAP Wall Balls

Min 12-15 Rest

Mins 15-24 : 800m Run AMRAP Weighted Sit Ups

Min 24-27 Rest

Min 27-33 : Park Run AMRAP Devils Press

Min 33-36 Rest

Min 36-39 : Half Park Run AMRAP Top of the Plank Hold

‍

Tuesday:

Strength:

A) Hang Clean + Clean + Split Jerk

B) Find Heavy Clean and Jerk

‍

Conditioning:

Grace - For Time

30 Clean + Jerks 60/40kg

‍

Wednesday:

Strength:

A) Find an unbroken set of T2B

B) EMOM of T2B

‍

Conditioning:

30 min AMRAP - Partner (Waterfall Style)

2 x Rope Climb

15/12/9 Calorie Row

10 Toes To Bar

‍

Starting at 0:00 and every 6 mins, the pair must complete 500m Ski Erg

‍

Thursday:

Strength:

Back Rack Lunges

Conditioning:

For Time:

21-18-15-12-9-6-3

Thrusters 40 / 30kg

Bar Facing Burpees

‍

Friday:

Strength:

Heavy Bench Press + Elevated Ring Rows

‍

Conditioning:

Therapppppyyyyyyyy! Bring your Grips!

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.

The final week of the block starts Monday with long therapy. Tuesday, we look at the benchmark workout Grace. Wednesday, we attach another tough gymnastics partner workout. On Thursday, we smash a classic haunting CrossFit open workout: thrusters and burpees. Finally, we finish the week off with some bench and some Therapy!!!!!

‍

Monday:

Conditioning:

Min 0-12 : 1 Mile Run AMRAP Wall Balls

Min 12-15 Rest

Mins 15-24 : 800m Run AMRAP Weighted Sit Ups

Min 24-27 Rest

Min 27-33 : Park Run AMRAP Devils Press

Min 33-36 Rest

Min 36-39 : Half Park Run AMRAP Top of the Plank Hold

‍

Tuesday:

Strength:

A) Hang Clean + Clean + Split Jerk

B) Find Heavy Clean and Jerk

‍

Conditioning:

Grace - For Time

30 Clean + Jerks 60/40kg

‍

Wednesday:

Strength:

A) Find an unbroken set of T2B

B) EMOM of T2B

‍

Conditioning:

30 min AMRAP - Partner (Waterfall Style)

2 x Rope Climb

15/12/9 Calorie Row

10 Toes To Bar

‍

Starting at 0:00 and every 6 mins, the pair must complete 500m Ski Erg

‍

Thursday:

Strength:

Back Rack Lunges

Conditioning:

For Time:

21-18-15-12-9-6-3

Thrusters 40 / 30kg

Bar Facing Burpees

‍

Friday:

Strength:

Heavy Bench Press + Elevated Ring Rows

‍

Conditioning:

Therapppppyyyyyyyy! Bring your Grips!

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