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
12/07/2026
WOD HY-CROSS
Monday 13.07.2016
9:00
Coach Frank
Warm-Up
5 minutes for Quality:
200 meter Row
10 m Samson Stretch
200 meter Ski
10 Push up +Rotation
Move Prep
5 Rounds for Time
ET:27-31’
TC :36’�
16 Cal Bike
24 BB Bent Over Row
16 Cal Row
24 DB Push Ups
16 Cal Ski
24 Wall Ball
Weights:
Row: 45/25
Ball:9/6
©️Frank
12/07/2026
FitnessWOD Montag 17:30
Coach Sebastian
A - STRENGTH
3 supersets
10 push ups on DBs
10 DB rows / side
90 sec rest
B - CONDITIONING
EMOM 15
Min 1 – 10-15 cal bike
Min 2 – 15-20 KB Swings
Min 3 - 15-20 Wall Balls
11/07/2026
WOD sunday 12.07.2026
11.00 performance (75min) coach Nils
A) warm up:
2' ski or row
1' rope jumps
into: 30" each
1. lat stretch
2. pec stretch
3. fr stretch
4. wrist stretch
into: 2 rounds
10 air squats
5 inchworms + push up
10 scapula pull ups
10 broom stick journey
into:
move prep. power sn**ch
B) strength/ technique:
EMOM 12'
1. 1-3 power sn**ches*
2. 8 roll outs
*focus on technique
C) conditioning:
AMRAP 20'
1-2-3-4-5-….
power sn**ch 15-25/ 30-40
9 ttb or 12 ghd sit ups
30 du or 60 su
D) core finisher:
4' plank variations
11/07/2026
WOD sunday 12.07.2026
10.00 coach Nils
A) warm up:
3 rounds
100m run
10/10 arm circles
10 air squats
30 mountain climbers
10 glute bridges
B) strength:
EMOM 15'
1. 12-15 goblet squats
2. 8-12 hip thrust
3. 20"/20" kb around the world 16+/24+
C) conditioning:
AMRAP 6'
10 dips or 15 parallet dips
30 du or 50 su
rest 1'
AMRAP 6'
6 burpee deadlifts
10 ttb
rest 1'
AMRAP 6'
6 db thruster
100m run
10/07/2026
WOD Saturday 11.07.26
9:30/10:40 coach Floh
Warm up (AMRAP 7 min)
200 m run
5 walk outs
10 spider man
10 Toe touches diagonal
10 sumo Squats
10 sit ups
In teams of 2:
Part 1
A:
7 Ball Slams
7 Box Jumps
9 Push ups
B: max cal ski
Part 2
A:
6 DB lunges
9 DB Sit ups
9 DB Pull Through
B: max cal Row
Part 3
A:
9 Wall Balls
9 KB Swings (Heavy)
9 KB Russian Twists (each side)
Max cal Bike
Each part: 12 min, 3 min Break in between
09/07/2026
WOD Performance Friday 10.07.2026
17:30 Coach Frank
Warm Up
2 Rounds
1’Cardio
30’’ Good Mornings
30’’ Sumo Squats
1’Cardio
30’’ Shoulder Wave
30’’ Lat Stetch(Bench or Box)
Strength:
EMOM E/O 12’
Min 1: 5 Power Clean
Min 2: 5 Front Squats
Climbing in weight
Move Prep
Metcon: AMRAP 16’
9 cal Ski
6 D-Devil Presses
3 Bar Mu
Scaled option available
©️Frank
09/07/2026
WOD Friday 10.07.2026
9:00 Coach Frank
Warm Up
3’ any cardio
3 Rounds
10 Good Mornings
Sumo Squats
10 Plate -Med Ball Pull Over
Move Prep:
Strength TC:16’
Deadlift (Climbing in weight)
21-18-15-12-9-6
DB- Pull Over
15-15-15-15-15-15
Move Prep: Clean &b Jerk
Metcon
AMRAP 16’
9 Cal Assault Bike
6 Clean & Jerk
3 Lat.Burpees over Bar
Finisher:
TABATA Biceps Curls
©️Frank
08/07/2026
WOD 09.07.2026
9:00 Coach Frank
18:00 Coach Nili
Warm Up
200 m Run
10 m Samson Stretch
10 instep Rotations
10 Push Backs
200 m Run
10 Windmill
10 Sumo Squats
10 m Harvest Walk
HYCROSS: TC: 38’
400-300-200-100 m Ski
10-20-30-40 m Plate OH Lunges
Into
960-720-480-240 m Bike
10-20-30-40 Push Ups
Into
400-300-200-100 m Run
10 -20-30-40 KB Full Swings
©️ Frank
07/07/2026
WOD Wednesday 08.07.2026
18.00 coach Nils
A) Warm up:
3' cardio
into: 2 rounds
30" each
1. walk outs
2. cross mountain climber (slow)
3. instep rotation L
4. instep rotation R
5. supermans
6. hollow rocks
B) Strength: strict press (week 4/6)
E2MOM x 6
3-3-2-2-1-1 strict press RPE 9-9,5 or 88-92% 1RM
C) Conditioning - For Time TC 18'
SC: 6 rounds/ RX: 7 rounds
125m ski, 300m bike or 100m run
10 kb full swing 16/24
5 pull ups or 8 ring rows
20 plate russian twist 5-10/ 10-15
07/07/2026
Wednesday, 08.07.26
9:00
Warm up :
2 Rounds
* 200 m Ski
* 8 Good Mornings
* 8 Alternating Reverse Lunges
* 8 Alternating Dumbbell Snatches (leicht)
* 8 Gorilla Rows (leicht)
* 8 Kettlebell Deadlifts
* 8 Shoulder Press (leicht)
WOD
* 12 Kettlebell RDLs
* 12 PGTOH
* 12 Gorilla Rows
* 12 Kettlebell Floaters
* 12 DB Shoulder Press
* 1000 m Ski/ Row
3 Rounds for Time
Time Cap: 35 Minutes
