TribalFit Berlin

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TribalFit Berlin

TribalFit is a world class functional training centre based on Karlsruherstrasse in Charlottenburg, There are no gimmicks, no free water bottles, bags or shoes.

TribalFit is a world class functional training centre based on Karlsruherstrasse in Charlottenberg, Berlin. At TribalFit you will receive the highest quality coaching in an atmosphere designed to ensure that you reach your full potential and achieve your personal goals. There are no mirrors, no TVs and no machines. Instead you will lift, run, push, pull, row, climb, swing and skip, using a variety of different equipment in limitless combinations to achieve genuine functional fitness. Sessions are a fusion of Crossfit, Tabata and other high intensity interval training (HIIT) techniques that have been shown to produce dramatic physical improvements. You will become a faster, stronger, healthier version of yourself. We need no machines, you are the machine!

16/09/2026

WOD HYCROSS
Thursday 17.09.2026
9:00 Coach Frank
18:00 Coach Floh

Warm Up
5 minutes for Quality:
200 meter Row /500 Bike/200m Run
10 Instep Rotations
50 Single Unders
10Push Backs

Part 1
E2MOM x 3
1’ Rest in between

20 Australian Pull Ups
RT: Bike for Cal Assault Bike

Part 2
E2MOM x 3
1’ Rest in between
100 m Single KB Farmers Carry
RT: Push Ups for Repetitions

Part 3
E2MOM x 3
1’ Rest in between
80 Double Unders/120 Single Unders
RT: Plate G2OH for Repetitions

Part 4
E2MOM x 3
1’ Rest in between
80m Shuttle Run
RT: alt Single DB Sn**ch for Repetitions

© Frank

15/09/2026

Mobility wednesday 16.09.2026
17.00Uhr coach Nils

Improve your Power Clean
week 5/8

A) WARM UP
3' Cardio

B) BLACK ROLL
60" on / 10" off
1. Gluteus L
2. Gluteus
3. Latissimus L
4. Latissimus R
5. Thoracic Extension

C) MOBILITY - 2 ROUNDS
60" on / 15" off
1. Deep Squat Rock
2. Clean Grip Romanian Deadlift
3. 90/90 Hip Lift-Off
4. Shin Box Get-Up
5. Adductor Rock Back
6. Bench Thoracic Extension
7. Front Rack Hold -> Squat
8. Banded Lat Stretch
9. Tall Kneeling Clean Catch
10. Power Clean Progression

D) METCON
AMRAP 10'
6 Pull Ups
8 Power Clean
6 S2OH
8 Cal Ski

15/09/2026

WOD Wednesday 16.09.2026
18.00 coach Nils

A) WARM UP:
2 Rounds - 30" each
1. Jumping Jacks
2. Banded Pull Apart
3. Mountain Climber
4. Push backs
5. Jumping Squats

B) STRENGTH: TC 25'

Push Press (Week 6/6)
10 × Bar
8 @ ~40%
5 @ ~55%
3 @ ~70%
2 @ ~80%
1 @ ~90%

1RM Test

1 @ 100%
+2.5 kg (if successful)
+2.5 kg (if successful)
+2.5 kg (if successful)

C) METCON:
AMRAP 10'
6 Pull Ups
8 DB Hang Clean&Jerk alt.
10/6 Cal Bike

15/09/2026

Wednesday, 16.09.26
9:00

WORKOUT

6 STATIONS × 5 MIN EMOM
30 Min

① SKIERG
MIN 1: 12/10 Cal Ski
MIN 2: 12 Box Step- ups
MIN 3: 12/10 Cal Ski
MIN 4: 12 Box Step-Ups
MIN 5: REST + ROTATE

② DUMBBELL
MIN 1: 10 DB Hang Power Cleans
MIN 2: 10 DB Front Squats
MIN 3: 10 DB Push Press
MIN 4: 12 DB Romanian Deadlifts
MIN 5: REST + ROTATE

③ ROWER
MIN 1: 12/10 Cal Row
MIN 2: 12 Sit-Ups
MIN 3: 12/10 Cal Row
MIN 4: 12 Sit Ups
MIN 5: REST + ROTATE

④ KETTLEBELL
MIN 1: 12 KB Swings
MIN 2: 10 Goblet Squats
MIN 3: 8 KB Full Swings
MIN 4: 8 Burpees
MIN 5: REST + ROTATE

⑤ BIKE
MIN 1: 12/10 Cal Bike
MIN 2: 12 Slam Balls
MIN 3: 12/10 Cal Bike
MIN 4: 12 Slam Balls
MIN 5: REST + ROTATE

⑥ CORE
MIN 1: 20 Sit-Ups
MIN 2: 20Russian twist
MIN 3: 20 Alternating V-Ups
MIN 4: 20 leg lifts
MIN 5: REST + ROTATE

14/09/2026

WOD Tuesday 15.09.2026
9:00 Coach Frank/18:15 Coach Emine

Warm Up
2’ cardio of your choice

Mobility
20” each 2 Rounds
Samson Str. R
Banded Shoulder Stretch
Samson Str. L
Diagonal Toe Touches
Cobra

Move Prep: 7’
strength part

Working up to 60% 1RM
+10% vs last week

Strength: EMOM 12' E/O
Even:
3 Pause Back Squats
3” hold in Bottom position

Perform the first set with 60% 1RM
Increase in the following sets
The load.

Odd:
40’’ Plate Z-Presses for Repetitions

Metcon:

5 Rounds for Time

15 KB Full Swings
12 Single KB OH Lunges (2x6)
9 Wall Ball
6 HSPU/Pike Push Ups

Check out:
50 Plate Tuck Ups

© Frank

13/09/2026

HY-Cross Monday 14.09.2026
9.00 coach Nils

A) WARM UP
3 Runds
100m Run
10 Good Mornings
10 Sumo Squats
10 Instep Rotations
10 Straight Leg Sit Ups

😎 STRENGTH

E1.5MOM x 5
12 Deadlifts

C) HY-CROSS

AMRAP 4'
400m Run
RT: Max Burpee Box Jump

1' Rest

AMRAP 4'
400m Run
RT: Max Cal Ski

1' Rest

AMRAP 4'
400m Run
RT: Max DB Cluster

1' Rest

AMRAP 4'
400m Run
RT: Max Cal Bike

13/09/2026

FitnessWOD Montag 17:30
Coach Sebastian

FitnessWOD Montag 17:30
Coach Sebastian

A - STRENGTH

3-4 supersets

10 DB Lateral raises
10 banded face pulls
10 DB Front raises

90 sec rest

B - CONDITIONING

EMOM 15

Min 1 – 10-15 cal row
Min 2 – 5-8 burpee box jumps
Min 3 - 50m KB Farmers Carry

12/09/2026

Sunday, 13.09.26
11:00

A.Warm up

6 Min

A. Bike
B.
8 KB Swings
8 KB Squats
8 Scap Pullups/Kippings

B. Strength
Every 3 minutes, for 9 minutes (3 sets):
Power Cleans
Set 1 - 5 reps @ 75% of 1RM
Set 2 - 3 reps @ 85% of 1RM
Set 3 - 1+ reps @ 95% of 1RM
Weight calculation with 90% of 1RM
5 Reps cap for the Last Set

C. Workout

5 Rounds
30sec Max PowerSn**ch
30sec Rest
30sec Max Pullups
30sec Rest
30sec Max Split Squat Pulses
30sec Rest
30sec Max Cal Bike
30sec Rest

Rx 50% of 1RM PS
Scoring
Rounds and Reps (higher is better)

12/09/2026

Sunday, 13.09.26
10:00

In teams of 2:

Workout

AMRAP 9
A - Easy Run
B - 20/15 cal Ski

2min Rest

AMRAP 9
A - Easy Row
B - 20m Lunges

2min Rest

AMRAP 9
A - Easy Bike
B - 20 Wallballs

2 min Rest

AMRAP 9
A- easy rope jump
B- 100 m Farmers walk w.D-KB

11/09/2026

WOD
Saturday 12.09.2026
9:30/10:40

General Warm up
3’ any Cardio
2x30”Crossbody shoulder stretch
20 Push up rotations
20 Everest Steps
30” Lat Stretch Floor L
30” Lat Stretch Floor R

Metcon ,, Chipper” TC:42

100 Sit Ups
90 Med Ball Lunges (Med Ball on Shoulder)
80 Hand Release Push Ups
70 Kettlebell Full Swings
60 Ring Squat Row 45*
50 Box Jump Over
50 Single Dumbbell Thruster (2x25)
40 Cal Ski/Row
30 Burpees
20 Toes-to-Bar / SC:Knee Raises
10 Super squats

©️ Frank

Adresse

Karlsruher Straße 20
Berlin
10711

Telefon

+49308906888965

Webseite

http://aspria.de/

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