TribalFit Berlin

WOD HYCROSS
Monday 01.06.2026
9:00 Coach Frank
17:30 Coach Floh

Warm up: 2 Rounds

200 m Run/200m Ski-Row
10 m Samson Stretch
10 m Bear crawl
10 Instep Rotations
20 Shoulder touches
10 diagonal Toe Touches

HYCROSS

50 Wall Ball
•10 Burpees
40 Sit ups
•10 Burpees
30 Single DB Box Step Over
•10 Burpees
20 Pull Ups /30 Ring Row
•10 Burpees
10 Cal Bike
•10 Burpees

25’ Time Cap
Score: Toatal Time
Target Time: 17’-22’

©️ Frank

Sunday, 31.05.26
10:00/ 11:00

TEAM WOD

Teams of 2

One partner works while one supports / switches as needed

AMRAP 40

40 Bench Press
40 Pike Push-Ups / HSPU
80 Double-under /Single-Unders
80 / 60 Cal bike / Ski / row
40 Bent-over row
20 SB Clean / 10 D-Ball over shoulder
80 DU / SU
80 / 60 Cal Bike/ Ski

WOD Saturday 30.05.2026
9:30/10:40
Coach Frank

Warm up

3:00 on any machine, 0:05 burst every
1:00- 2:00 Banded Front Rack Stretch (1:00/side)
20 Single DB Overhead Alt. Lunges (10/side)-
10 90/90 Hip Rotations-
15 Medball Squat Clean Thrusters

Metcon: For Time
Teams of 2
Cap:40’

10 rounds ( each)

6 Thruster
8 Burpees over Bar (Lat)
12/10 Cal Ski/Row

©️Frank

WOD Performance�Friday 30.05.2026�17:30 Coach Frank

Warm up
3’ any Cardio
1’ Push Back
1’Pigeon Stretch(2x30’’)
Banded Lat Stretch (2x30’’)
30’’ Sumo Squats
30’’ Squat Hold

Move Prep+Barbel Mobility+
Find your starter load

�Strengt:Every 2’ x 7
Start with 50% 1RPM Power Clean
Increas the load every round

Strength
2 Hang Power Clean
2 Squat Clean
1 Push Jerk
1 Split Jerk

Metcon:

8 Rounds for Time
TC 17’
8 Wall Ball
6 High Box Jumps
4 Pull Ups
36 DU’s/72 Single Unders

©️Frank

WOD �Friday 30.05.2026�
8:00 Coach Frank�

Warm up
3’ any Cardio
1’ Push Back
1’Pigeon Stretch(2x30’’)
Banded Lat Stretch (2x30’’)
30’’ Sumo Squats
30’’ Squat Hold

Move Prep+Barbel Mobility+
Find your starter load

Strengt:Every 90 sec x 7
Technique

3 Squat Clean
2 sec hold in Buttom Positrion
2 Push Jerk
2 sec hold in OH Position

Metcon:

8 Rounds for Time
TC 17’
8 Wall Ball
6 Box Jump Over
4 Pull Ups/6 Ring Row
36 DU’s/72 Single Unders

Finisher:
3-4 Sets
Glute Bridge Walk outs
10-15 Sumo Goblet Good Mornings

©️Frank

WOD Thursday 28.05.2026
HYCROSS
9:00 Coach Frank
18:00 Coach Floh

Warm up: 2 Rounds

20“on/5“off

Jumping Jacks
Mountain Climber
Diagonal Toe Touches
Sumo squats

AMRAP in 25‘
Complete 5 Rounds of

40 sec max wall Ball
20 sec Rest
40 sec max cal Ski Erg
20 sec Rest
40 sec max KB Full Swings
20 sec Rest
40 sec max Burpees
20 sec Rest
40 sec Jack Knife
20 sec Rest

Finisher

2 Rounds For Quality:
1:00 Medball Russian Twists
1:00 Medball Plank (Feet On Ball)
1:00 Medball Mountain Climbers
1:00 Rest

©️ Frank

WOD Wednesday 27.05.2026
18.00 coach Nils

A) Warm Up:
3' cardio
into: 2 rounds
10 air squats
5 inch worms
10 glute bridges
10 band pull aparts
20s deep squat hold
move prep.:
front squat

B) Strength: EMOM 12
1. 6 front squats
2. 8-10 db bench press
3. rest

C) Conditioning: For Time 18'
6 rounds
10/ 8 cal bike
10 goblet squats
10 db hop overs
10m bear crawl
10 ttb/ knee raises/ sit ups

Mobility wednesday 27.05.2026
17.00Uhr coach Nils

Increase your OH Squat (week 6/8)

Warm up:
3’ cardio

A) Blackroll (1’ each)
1. Pec L
2. Pec R
3. Lat L
4. Lat R
5. Upper back (W to V)
6. Hip flexor L
7. Hip flexor R
8. Si joint

B) Stretch (1’ each/ 2 rounds)
1. Banded OH stretch
2. Ring pec stretch
3. def. pull up + hang
4. Active quad stretch
5. Resting cossack squat
6. Rainbow stretch at wall
7. Jefferson curl
8. Wrist stretch
9. T-spine extension
10. OH squat or hold

C) Conditioning:
AMRAP 10'
4 d-ball over shoulder
10m bear crawl
10m walking lunges
100m run

Wednesday, 27.05.26
9:00

WARM-UP
3 ROUNDS

60s Jump Rope
10 Scap Push-Ups
8 Hang Muscle Cleans (empty bar)
8 Push Press (empty bar)
10 Alt. DB Snatches
20m Farmer’s Carry light weight

STRENGTH / BUILD-UP
EMOM 10

Min 1: 5 Hang Power Cleans
Min 2: 5 Push Press

Build up to 60% of 1R

WOD
20 MIN AMRAP

40 Double Unders
(80 Singles)
12 Alt. DB Snatches
8 Push Press @ 60% 1RM
20m Farmer’s Carry
6 Hang Power Cleans @ 60% 1RM

WOD Tuesday 26.05.2026
9:00/18:15
Coach Frank

Warm Up
200 m Run or 250 m Ski/Row
2x20“ Couch Stretch
2x20“ Everest Step
10 Good Mornings
200 m Run or 250 m Ski/Row
3 Rounds
10 Squat Jumps
20 Plate Heel Raises
10 Plate G2OH

TABATA
Superman
alt.
Sit Ups

Strength
Time:10’

Working up to 1 Rep Max ( Last Week)
Romanian DL

Metcon: AMRAP
Time Cap 16‘

2 Wall Climb
6 Single DB Box Step Over
8 Single alt. DB Hang Clean Jerk
10 Cal Row/Ski

©️ Frank