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
06/06/2026
Sunday, 07.06/26
10:00/11:00
Teams of 2
Warm up :
400 m run together
2 Rounds
Partner 1 =Erg
Partner2 =
8 Kippings
7 FS
6 STOH
5 squat clean
For Time
60/54/48 cal Erg 1
60 Frontsquats
60 Shoulder To Overhead
400m Run
60cal Erg2
60 HangSqClean
60 T2B
400m Run
60cal Erg3
60 Bent over rows
60 Burpees Over Bar
400m Run
05/06/2026
WOD Saturday 06.06. 9:30 / 10:40 am
coach Maren
mobility 4 min
samson stretch
sumo squat stretch
handwalk out
scorpion
warm up 5 min
1:30 min cal machine
10 lunges
10 down ups
10 ring rows
10 sit ups
strength 15 min
back rack lunges
8 - 8 - 8 - 8 ~ 75% of 1RM
max reps @ 50% of 1RM
Conditioning
amrap 18 min
12 burpees to plate
12 gorilla rows
12 suitcase lunges
12 straight leg sit ups
12/9 cal machine
04/06/2026
WOD Performance
Friday 05.06.2026
17:30 Coach Frank
Warm up
3’ any Cardio
1’ Push Back
1’Pigeon Stretch(2x30’’)
Banded Lat Stretch (2x30’’)
30’’ Sumo Squats
30’’ Squat Hold
Move Prep+Barbel Mobility+
Find your starter load
Strengt:Every 2’ x 7
Start with 50+% 1RPM Power Clean
Increas the load every round
Strength Every 2 min x 6
3 Power Clean
2 Hang Power Clean
1 Push Jerk
1 Split Jerk
Metcon: for Time
Cap 30’
10 Rounds
20 incline Push ups(Box or Barbell)
10 DB Hang Sn**ch alt.
5 High Box Jumps
©️Frank
04/06/2026
WOD
Friday 05.06.2026
8:00 Coach Frank
Warm up
3’ any Cardio
1’ Push Back
1’Pigeon Stretch(2x30’’)
Banded Lat Stretch (2x30’’)
30’’ Sumo Squats
30’’ Squat Hold
Move Prep+Barbel Mobility+
Find your starter load
Strengt:Every 1:30x 6
Technique
2 Power Clean
2 Hang Power Clean
2 Front Squats
1 Push Jerk
Metcon: for Time
Cap 18’
1.50 Sit ups
15 Incline Barbell Push ups
12 alt. DB Hang Sn**ch
9 Box Jump
Evry round starts with a new core Exercise
2. 40 Alt. Jack Knife
3. 30 Side Hip Thrust 15/15
4. 20 Heavy DB Pull Through
5. 10 Leg Raises
©️Frank
03/06/2026
WOD Thursday 04.06.2026
HYCROSS
9:00 Coach Frank
18:00 Coach Nili
Warm up:
3 min any cardio
into
2 Rounds
10 air squats
8 KB deadlifts
6 inch worm + push ups
20 mountain climber
Metcon: Time Cap 40min
Buy In
800 m Run/1000 m Row/Ski
Into 3 Rounds
20 Wall Balls
20/16 cal ski/row
20 Push Ups
20/16 cal bike
20 KB swings RX 24/16
20/16 cal ski/row
20 m DB walking lunges RX 22,5/15
20/16 cal bike
Check Out:800 m Run/1000 m Row/Ski
©️Nili/Frank
02/06/2026
Wednesday, 03/06/26
9:00
4 Min. AMRAP Warm-up
* 10 Air Squats
* 8 KB Deadlifts
* 6 WB
* 4 Push-ups
* 2 Burpees
Move Prep
2 Rounds
6 Muscle Clean (Empty Bar)
6 SDHP (Empty Bar
6 Everest Steps (3/3)
6 Box Step Ups
prepare your barbell
For Time
TC: 30'
30-27-24-21-18-15-12-9-6
Cal Ski/Row
After each Round
7 Power Clean
7 SDHP
7 Burpees Over Bar
7 Wall Ball
RX : 45/35kg
SC1: 37,5 / 30kg
SC: 2 35,0 / 27,5kg
02/06/2026
Mobility wednesday 03.06.2026
17.00Uhr coach Nils
Increase your OH Squat (week 7/8)
Warm up:
3’ cardio
A) Blackroll (1’ each)
1. Pec L
2. Pec R
3. Lat L
4. Lat R
5. Upper back (W to V)
6. Hip flexor L
7. Hip flexor R
8. Si joint
B) Stretch (1’ each/ 2 rounds)
1. Banded OH stretch
2. Ring pec stretch
3. def. pull up + hang
4. Active quad stretch
5. Resting cossack squat
6. Rainbow stretch at wall
7. Jefferson curl
8. Wrist stretch
9. T-spine extension
10. OH squat or hold
C) Conditioning:
AMRAP 10'
10/12 cal bike
10 push ups
10 kb full swings
10 sit ups
02/06/2026
WOD Wednesday 03.06.2026
18.00 coach Nils
A) Warm Up:
3' cardio
into: 2 rounds
10 broomstick journey
10 scapula push ups
10 toe touches
10 ring rows
20" hollow hold
B) Strength: EMOM 10'
1. 6-8 strict press
2. 6-8 pull ups, 8-12 deficit ring rows or 10-15 ring rows
C) Conditioning: 6 rounds for time
12/10 cal bike
12 push ups or 15 box push ups
12 kb full swings 16+/24+
12 ttb or 15 sit ups
01/06/2026
WOD Tuesday 02.06.2026
9:00/18:15 Coach Frank
Warm Up
3’ Cardio
Into 2 Rounds
10 m Harvest Walk
10 Sumo Squats
10 Push Backs
10 Air squats
10 Lunges
Working up to your target weight
for Back-Squats
Strength: Time: 15’
Back Squat:week1/6
10-9-8-7-6-5-4-3-1
Weight climbing
Starter weight 50/30
Increase every Round the load
Metcon:
For Time: Cap:18’
20/17 Calorie Row/Ski
10 D-DB Hang Power Clean
10 D-DB Push Jerk
10 D-DB Front Squat
10 Box Jumps (24”/20”)
15/12 Calorie Row/Ski
8 D-DB Hang Power Clean
8 D-DB Push Jerk
8 D- Front Squats,
8 Box Jumps (24”/20”)
10/8 Cal Row/Ski
6 D-DB Hang Power Clean
6 D-DB Push Jerk
6 D- Front Squats,
6 Box Jumps (24”/20”)
©️Frank
31/05/2026
WOD HYCROSS
Monday 01.06.2026
9:00 Coach Frank
17:30 Coach Floh
Warm up: 2 Rounds
200 m Run/200m Ski-Row
10 m Samson Stretch
10 m Bear crawl
10 Instep Rotations
20 Shoulder touches
10 diagonal Toe Touches
HYCROSS
50 Wall Ball
•10 Burpees
40 Sit ups
•10 Burpees
30 Single DB Box Step Over
•10 Burpees
20 Pull Ups /30 Ring Row
•10 Burpees
10 Cal Bike
•10 Burpees
25’ Time Cap
Score: Toatal Time
Target Time: 17’-22’
©️ Frank