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
20/06/2026
Sunday, 21.06.26
11:00
Warm up :
3 Rounds
20 Air squats
10 Push Ups
10 inchworm
10 WGS
200 m run
Then
Bar Complex
3 Rounds
working up to workout weight
3 Clean & Jerk
3 Thruster
3 Sn**ch
Teams of 2
AMRAP 45
200m Run / cal Row/ Bike or Ski Row / Bike or Ski / 200m Run
1. 50 Thrusters
2. 50 Hang Sn**ches
3. 50 Burpees Over Bar
4. 50 TTB
5. 50 Hang Clean & Jerk
20/06/2026
Sunday, 21.06.26
10:00
Warm up :
25 A- Jumps
25 Hollow Rocks
200 m run
25 A- Jumps
25 Hollow Rocks
Teams of 2
AMRAP 40
200m Run / cal Row/ Bike or Ski
Row / Bike or Ski / 200m Run
1. 50 Wallballs
2. 50 DB Sn**ches
3. 50 Burpees Over DB
4. 50 TTB
5. 50 OA Hang Clean & Jerk
19/06/2026
WOD 20.06.2026
9:30/10:40
Coach Frank
Warm up
1x200 m Run
Then
20“ on/ 5“ off
Jumping Jacks
Good Morning
Windmill
Lunges
Mountain Climber
Push Backs
Plank Rotation
Sumo Squats
Move prep
Metcon:
Every Part 8‘ AMRAP
2‘ Break in between
Part 1
6 Push Ups
9 Sit Ups
12 Jumping Squats
Part 2
6 Burpees
9 Cal Ski
12 Plate GTOH
Part 3
6 Cal Bike
9 Box Jumps
12 Renegade Row
Part 4
6 Cal Row
9 KB Squat Clean
12 Russian Twist
Score: For reps & Calories
©️Frank
18/06/2026
Friday WOD Performance�19.06.2026�17:30 Coach Frank
Warm Up
1’Cardio
30’’ Good Mornings
30’’ Sumo Squats
1’Cardio
30’’ Shoulder Wave
30’’ Lat Stetch(Bench or Box)
�
Strength: Every 1:30x6
RPE 7-8
3 Hang Power Clean
2 Push Jerk
1 Split Jerk
Move Prep
Hang Power Sn**ch
Metcon:
4 Rounds for Time
TC 21’
20/16 Cal Bike
15 Toes to Bar
12 Hang Power Sn**ch 40/25
9 Burpees over Bar
©️Frank
18/06/2026
WOD Friday 19.06.2026
8:00 Coach Frank
Warm Up
1’Cardio
30’’ Good Mornings
30’’ Sumo Squats
1’Cardio
30’’ Shoulder Wave
30’’ Lat Stetch(Bench or Box)
Move Prep
Hang Clean Jerk
Strength Every 1:30 x 7
2x
2 Hang Power Clean
1 Push Jerk
Move Prep
Power Clean
Metcon:
AMRAP 15’
10 Dips
10 KB Full Swings
10 Wall Ball
30 Du’s/60 Su’s
Finisher: Core 3x
30’’ each 5'' Rest in between
Plank
DB Pull Through
Slow Med Ball Mountain Climber
1’ Rest
©️Frank
17/06/2026
WOD Thursday 18.06.2026
9:00 Coach Frank
18:00 Coach Nili
Warm Up
20 cal Ski/Row
or 16 cal Bike
Into 2 Eounds
20 Shoulder Wave
10 Good mornings
10 m Harvest Walk
10 Instep Rotations
HYCROSS
2 Rounds for Time
Time Cap: 38’
30/25 cal Row
30 DB Goblet Squats
300 m Run
30 Pull Ups
30/25 cal Ski
30 Deadlifts
30/25 Cal Bike
30 Tuck ups
Weights: Deadlift L1: 60/40 L2:50/35
L3:45/25
Goblet Squats: L1: 30/20 L2: 25/17,5
L3: 22,5/15
Scaled Option:
Instead Pull up -Ring Row+10
©️Frank
16/06/2026
Wednesday, 17.06.26
9:00
EMOM I
3 rounds
1- assault Bike for cal
2- burpees
3- Single DB sn**ch alt.
4- Rest
Pause 2 Minuten
EMOM II
3 rounds
1- Ski erg for cal
2- pull ups
3- Wall Balls
4- Rest
Pause 2 Minuten
EMOM III
3 rounds
1- row for cal
2- Reverse lunges
3- slam Ball
4- Rest
16/06/2026
WOD Wednesday 17.06.2026
18.00 coach Nils
A) warm up:
3' cardio
into: 2 rounds
10/10 arm circles
10 scapula pull ups
10 shoulder touches
10 toe touches
30" lat stretch
B) strength: strict press (week 2/6)
EMOM 16'
min 1:
3 strict press 8 or 80-85% 1RM
min 2:
4x 10-15 ring rows
4x 10-15 lateral raises
C) conditioning: for time tc 20'
12 db hang sn**ches alt.
10 push ups
8/6 cal bike or 125m ski
RX: 10 rounds
SC: 8 rounds
16/06/2026
Mobility wednesday 17.06.2026
17.00Uhr coach Nils
week 1/8
A) Warm up:
3' cardio
B) Black Roll:
60" on/ 10" off
1. calf L
2. calf R
3. adduktor L
4. adduktor R
5. abduktor L
6. abduktor R
7. lower back
8. upper back
C) Mobility: 2 rounds
60" on/ 15" off
1. banded ankle mobilization
2. dynamic hamstring stretch on box
3. pigeon stretch
4. the ballerina stretch on box
5. pipe thorax rotations
6. roll over side to side
7. dynamic lunge stretch
8. barbell pec stretch
9. barbell trap smash
10. plate ground to overhead in squat position
D) Conditioning: AMRAP 10'
12 kb sdhp
12 kb pull through
12/12 kb russian twist
10x10m shuttle run
15/06/2026
WOD 16.06.2026
9:00/18:15
Coach Frank
Warm Up
3:00 Cardio
Every min 30”relaxed/30” fast
30” each
sumo squats
Pigeon Stretch L
Pigeon Stretch R
Cobra Stretch
Air Squats
Move prep
working up to your starter weight
it should be -20% 1 Rep last week
Strengt: Cap 15’
Back Squats 3/6
3-3-3-3-3-3-3
Climbing in weight when possible
Metcon
AMRAP 18
100 m Run
12 Plate Sit ups
10 D-DB Romanian Deadlift
8 D-DB Bent Over Row
6 D-DB Hang Squat Clean
DB
L1:22,5/15
L2:20/12,5
L3:17,5/10
Plate
RX: 20/10
SC:15/5
Target: 5-6 Rounds
©️Frank