TribalFit Berlin

WOD HYCROSS
Thursday 03.09.2026
9:00 Coach Frank
18:00 Coach Emine

Warm-Up

5 minutes for Quality:
200 meter Row /500 Bike
10 m Samson Stretch
200 meter Ski/Bike
10 Push up +Rotation

HYCROSS

Every 7 min x 5

Part 1
950/1000 m Row or 2000 m C2Bike
200 m Farmers Walk with 2 Plates
Remaining Time: KB Full Swings

Part 2
2500 m Assault Bike
100 m Plate OH Lunges
Remaining Time: Wall Ball

Part 3
900/1000 m Ski
50 Sit Ups
RT: Box Jumps

Part 4
800 m Run
50 m Burpee Broad Jump
RT: DB Hang Power Clean

Part 5
200 Crossing Mountain Climber
50 alt Plank to Push ups
RT: Rope Climbs

2’Break between parts

© Frank

WOD Wednesday 02.09.26

9:00 coach Emine
18:00 coach Floh

Warm up

Strength 9 rounds x 1:30:
9-9-9-6-6-6-3-3-3
Bench Press

AMRAP 20min:

3 rounds Cindy
Into:
8 Devils Press
8 cal Ski or Row

AB Finisher - 3 rounds:
30 Leg Lifts
20 KB Side crunches
10 AB Roller

WOD
Tuesday 01.09.2026

9:00/18:00 Coach Frank

Warm Up 2 rounds (4’)

20 sec on/5 sec off
Spot Jumps
Jumping Jackes
Mountain climber
Squat Hold

Special WU. Working up to 6 Reps 60% of 1 RPM (7’)

Strengt:
Back Squats Every 1:30 x6 (9’)
6-6-6-6-6-6
Start the first set with 60% of 1 RPM
Increase the load .
Make sure to maintain proper form.

Metcon For Time (Cap 23’)

[For Time]:3 Rounds:
12 Toes to Bar
12 Dumbbell Push Press, 22,5 / 15 kgs
12 Alt. Lunges( Backwards)
100 Meter Run

Directly into...

4 Rounds:
6 Toes to Bar
6 Dumbbell Push Press, 22,5 / 15
6 Sprinter Lunges
60 Double Unders

Sc: option: Toes to Bar- Knees to chest
double Unders- single Unders x 2
DB Sc 1 :20,5/12,5
Sc 2: 17,5/ 10

©️ Frank

FitnessWOD Montag 17:30
Coach Sebastian

A - STRENGTH

3 supersets

10 DB Floor press
5-8 Strict pull ups / ring rows

90 sec rest

B - CONDITIONING

EMOM 15

Min 1 – 200m run
Min 2 – 3-5 broad jumps
Min 3 - 15-20 Wall Balls

HYCROSS-Monday
31.08.2026

9:00 Coach Frank

Warm Up:
4’ Cardio/10”max effort every minute
2Rounds
30”each/5” Rest
1. Good Mornings
2. Instep Rot. L
3. Instep Rot. R
4. Scapula Pull ups
5. Scapula Push ups

HYCROSS
TC:42’

Round 1
400 m Run

Round 2
500 m Ski/Row
20 Wall Ball

Round 3
400 m Run
20 Wall Ball
20 Plate Sit Ups

Round 4
500 m Ski/Row
20 Wall Ball
20 Plate Sit Ups
20 DB Snatches (alt)

Round 5
400 m Run
20 Wall Ball
20 Plate Sit Ups
20 DB Snatches (alt)
20 Pull Ups

© Frank

WOD Sunday 30.08. 11:00 am performance class (75 min)
coach Maren

mobility 4 min
handwalk outs
good mornings
elbow instep stretch
plank

warm up: amrap 5 min
10 db dealifts
10 cal ski
10 down ups
10 ring rows

strength complex: 15 min
find your heaviest weight for
3 deadlifts
2 squat cleans
1 front squat

Conditioning: 5 rounds for time (21 min)
21 db box step over (22,5/15)
15/12 cal ski
9 db devils presses (22,5/15)
3 muscle ups

optional accessory:
30 sec on / 20 sec of
2 rounds
rotating plank
leg scissors
hollow hold

WOD Sunday 30.08. 10:00 am
coach Maren

mobility 4 min
handwalk outs
good mornings
elbow instep stretch
plank

warm up: amrap 5 min
10 db dealifts
10 cal ski
10 down ups
10 ring rows

strength: 14 min
6 - 6 - 6 - 6 - 6 @ ~ 75% of 1RM
deadlifts

Conditioning: 4 rounds for time (17 min)
21 db box step ups
15/12 cal ski
9 db devils presses
3 c2b pull ups

WOD Saturday 29.08. 9:30 / 10:40 am
coach Maren

mobility 4 min
sumo squat stretch
samsin stretcg
scorpion
plank

warm up 5 min
60 single unders
10 med ball air squats
10 med ball press
20 shoulder taps

strength: emom 8 min
10 - 8 - 6 - 4 - 10 - 8 - 6 - 4 (climbing weights)
thrusters
min 9 hold barbell over head
min 10 hold barbell in squat position

Conditioning
amrap 16 min
15 ball slams
12 medball squats
9 push ups
60 double unders

tabata
plank to push up
straight arm plank

WOD Performance Friday (75min) 28.08.2026
17.30 coach Nils

A) Warm Up
3' cardio
into: 40“ each
1. lat stretch
2. pec stretch
3. yoga push ups
4. scapula pull ups
5. instep rotation L
6. instep rotation R
7. hollow hold/ archer hold
move prep.: BMU

B) strength/ skill
EMOM 6'
1-2 BMU or 2-3 C2b pull ups

C) strength - 4 sets
6-10 bench press
8-12 bent over row
rest 90"

D) Metcon: For Time TC 18'
4 Rounds
3 BMU / 6 C2b / 8 Pull ups / 10 ring rows
10/7 cal ski or row
15 incline reverse grip push ups
10/7 cal ski or row

WOD Friday 28.08.2026
8.00 coach Nils

A) Warm Up:
2' cardio
into: 45" each
1. good mornings
2. instep rotation R
3. " L
4. couch stretch R
5. " L
6. back extension over black roll
move prep.:
Turkish Get Up

B) Strength/ Skill:
E2MOM x 6
1-2 TGU L
1-2 TGU R

C) Conditioning:
AMRAP 2,5' x 6
rest 1' between sets

4 pull ups
8 hand release push ups
10 kb russian swing (heavy)
12 tuck ups
remaining time: bench hoppers