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!

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

Adresse

Karlsruher Straße 20
Berlin
10711

Telefon

+49308906888965

Webseite

http://aspria.de/

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