TribalFit Berlin

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TribalFit Berlin

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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!

17/10/2026

PERFORMANCE WOD (75min) Sunday 18.10.2026
11:00 coach Nils

A)WARM UP
2' Cardio
Into: 30" each
1. Pech Stretch L
2. " R
3. Lat Stretch L
4. " R
Into: 2Rounds
10 Scapula Pull Ups
10 Sumo Squats
5 Yoga Push Ups
10 Kippings
30" Couch Stretch
Move Prep.:
MU
Power Clean

B) METCON

EMOM 15'
1. 10/8 Cal Bike
2. 4 Power Clean @60-70% 1RM
3. 8 TTB

2' Rest

EMOM 15'
1. 3 MU, 4 C2B, 6 Pull Ups or 10 Ring Row
2. 10 DB Box Step Over
3. 50 DU or 100 SU

2' Rest

6' Max Distance SkiErg

17/10/2026

WOD Sunday 18.10.2026
10:00 coach Nils

A) WARM UP
3' Cardio
Into: 2 Rounds
10 Lunges
10 Sumo Squats
10 Instep Rotation
10 Scapula Pull Ups
Move Prep.:
D-Ball over Shoulder

B) METCON

EMOM 15'
1. 12/9 Cal Row
2. 4 D-Ball over Shoulder
3. 10 Roll Outs

Rest 2'

EMOM 15'
1. 50 DU or 100 SU (SC: 75 SU)
2. 12 DB Box Step Ups Alt.
3. 6 Pull Ups or 12 Ring Rows

16/10/2026

WOD Saturday 17.10.26 9:30/10:40 am
coach Maren

mobility emom - 4 min
lat stretch
scorpions
handwalk outs
plank

warm up: amrap - 5 min
10/8 cal bike
10 push ups
10/8 cal ski
10 shoulder taps

strength - 14 min
6 x 10 reps:
start with stict press change to push press if needed to complete 10 reps every time
(weight climbing - start @ 60% of 1RM of SP)

Conditioning: amrap - 18 min
20 kb swings
15/12 cal bike
20 gorilla rows
15/12 cal ski
20 russian twist

©️Maren

15/10/2026

WOD Performance Friday 16.10.2026
17.30 coach Frank
(Open for all Levels)

Warm Up
2Rounds

30’’ Ski
30’’ Shoulder Wave
30’’ Mountain Climber
30’’ Black Roll Upper Back
30’’ Rotated Banded Chest Stretch L
30’’ Rotated Banded Chest Stretch R

Move Prep(Emty bar)

EMOM x 5
3 Sn**ch Grip Deadlifr
3 High Pull
3 Power Sn**ch
3

Find your starter weight

Strength/Technique

EMOM x 10
1 Hang Power Sn**ch
1 Hang Power Sn**ch below Knee
1 Power Sn**ch

Metcon:

8 Rounds
250/225 Meter Row/Ski
10 Alt. Heavy DB Sn**ches
30 Double Unders
5 Strikt Pull Ups
100 m Run

© Frank

15/10/2026

WOD Friday 16.10.2026
8.00 coach Frank

Warm Up
2Rounds

30’’ Ski
30’’ Shoulder Wave
30’’ Mountain Climber
30’’ Black Roll Upper Back
30’’ Rotated Banded Chest Stretch L
30’’ Rotated Banded Chest Stretch R

Move Prep(Emty bar)

EMOM x 5
3 Sn**ch Grip Deadlifr
3 High Pull
3 Power Sn**ch

Strength/Technique

EMOM x 8
3-5 Power Sn**ch

Metcon

AMRAP in 14’

3 Pull Ups (6 Ring Row)
4 SDHP
5 Front Squats
6 Front Rack Lunges

Finisher
3 Rounds
30’’ Sit Ups
30’’ Bike
15’’rest

© Frank

14/10/2026

Hy-Cross WOD Thursday 15.10.26
9:00 coach Frank
18:00 coach Floh

Warm up (40s on/ 10s off)
Jumping jacks
Air squats
High knees
Push backs
Mountain climber
Super man
Single V-ups

Metcon for time (TC 40min):

600m Ski

6 rounds:
100m KB Farmers carry
50DU/100 SU

50 Ball Sit ups

6 rounds:
10 Burpee Box Jump over
10 PGTOH

600m row

13/10/2026

Mobility Wednesday 14.10.2026
17.00Uhr coach Nils

Improve your Deadlift
week 1/8

A) WARM UP
3' Cardio

😎 BLACK ROLL
1. Adductor L
2. Adductor R
3. Hamstring L
4. Hamstring R
5. Specific Lower Back L
6. Specific Lower Back R

C) MOBILITY - 2 ROUNDS
60" on / 15" off
1. Kang Squat
2. Crossed Side to Side
3. Hurdler Stretch
4. Banded Hamstring Floss
5. Couch Stretch
6. Half Split Rock Back
7. Deadbugs (with Plate)
8. Hamstring Walk Outs
9. Dowel Hip Hinge
10. KB Tempo Rom. Deadlift

D) METCON - AMRAP 10'
10 KB Deadlifts
10 KB Alt. Reverse Lunges
10 Def. Push ups
10 Hollow Rocks

13/10/2026

WOD Wednesday 14.10.2026
18.00 coach Nils

A) WARM UP
2' Cardio
Into: 2 Rounds
10/10 Arm Circles
10 Good Mornings
10 Toe Touches
10 Supermans
30"/30" Wall Pec Stretch

B)STRENGTH - Bench Press (4/6)
E2.5MOM x 6
3 Bench Press @80-85%
8-10 Bent Over Row

C) METCON - Teams of 2
For Time TC 18'

100/80 cal Ski/Row
80 Push Ups
60 DB Sn**ch
40 sync. TTB, KTC or Jackknives

*Splitt as you want

13/10/2026

Wednesday,14.10.26
9:00

Teams of 2
0-12
rotating every minute for max Cals total.
Rest 2 min

WOD
FT: 20 min

Partner 1 run 200 m
Partner 2:

80 Wall Balls
60 Box Step overs
40 Burpees
60 HSPU
40 SDHP
80 sit ups

1 person working for max reps swap every
200m run

Wod 1
You both work for 12 min score = max Cals on
both machines
Wod 2
Partner 1 runs 200m partner 2 works away on the Amrap exercises

12/10/2026

WOD Tuesday 12.10.2026
9:00/18:15
Coach Frank

Warm up
3’ Cardio

20” each x 2 Rounds
Sumo Squats
Samson Stretch R
Samson Stretch L
Air Squats

Strength: Every 2’x 8
15 DB Goblet Squats
8 BB Romanian Deadlift

Metcon: 16’ AMRAP
12 Pull Ups (RX)
9 Wall Ball
6 S-DB Devil Press
3 Lines Shuttle Run

Scaled Option: 16 Ring Row instead 12 Pull ups

Finisher:
3-4 Rounds
30 no weight Russian twist
20 Tuck ups
10 Sit ups

©️Frank

Adresse

Karlsruher Straße 20
Berlin
10711

Telefon

+49308906888965

Website

http://aspria.de/

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