THE APACHE RELAY

Teams of 6, consisting of 3 men & 3 women.

Divide your team into two Sub Teams of 3 (SubTeam 1 and SubTeam 2 in our workout briefing below). The sub teams of 3 are fixed and you can’t swap athletes between the sub-teams during the workout. You need four bars, two set at 30kg and two set at 42.5kg. Men use 42.5kg bar and women use 30kg bar. You need a pull up rack with 2 pull up stations. You also need guts and a willingness to go into a dark and scary place.

 

AMRAP until death, for total reps

EMOM as a team complete

15 synchro thrusters (two athletes) and 15 synchro pull ups (two athletes).

 

The Sub Teams swap between thrusters and pull ups, alternating the movement each minute. On the first minute, two athletes from SubTeam 1 complete 15 synchro thrusters, while at the same time two athletes from SubTeam 2 complete 15 synchro pull ups. On the next minute, two athletes from SubTeam 1 now complete 15 synchro pull ups, while at the same time two athletes from SubTeam 2 complete 15 synchro thrusters. On the third minute, the SubTeams swap again, SubTeam 1 completing 15 synchro thrusters (2 athletes working) and SubTeam 2 completing the 15 synchro pull ups (2 athletes working).

You can swap athletes in and out within the same Sub Team within the minute, as long as the Sub Team complete the 15 synchro reps within the minute. The Sub Teams must swap movements each minute, alternating between thrusters and pull ups.

As a team, you have to think carefully about how you organise your two Sub Teams, in order to keep going as long as possible. For example, if you have an athlete who is weak at pull ups, you may want to include him/her into the Sub-Team with the athlete who is a pull up ninja, who will take most of the pull ups with the weaker athlete chipping in as much as they can.

Once either Sub Team fails to complete the 15 synchro reps within the minute, your workout is over. Your score is total reps completed by your entire team (each synchro rep by two athletes is one rep) . You score 30 reps each minute you remain in the game.

How long can you go on?

THE SILENT DEATH

In teams of 6 athletes, perform as many rounds and reps in 15 minutes of:

20 ground to overhead with a tractor tyre (3 athletes working at a time)

20 synchro pull ups (3 athletes working at a time)

20 synchro kettlebell swings (3 athletes working at a time)

Rules:

  1. The workout has to be performed without talking throughout the 15 minute period. Only non-verbal communication is allowed. Any time any team member utters a word, the whole team has to run a 400m penalty lap.
  2. In tyre ground to overhead, all three athletes working much reach lock0ut overhead at the same time.
  3. In synchro pull ups, all three athletes working must reach chin over bar at the same time for the rep to count. Athletes may remain in chin over bar hold until all three athletes have completed the movement (chin over bar).
  4. In synchro kettlebell swings, all three athletes working must have the kettlebell overhead at the same time.

See how your team works together when you can’t use words! This is a brilliant exercise for developing team unity – post in comments how you get on!

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STANDING ROCK

In a team of 6 athletes, complete as many rounds and reps in 12 minutes of:

20 Shoulder To Overhead with a truck tyre (3 athletes working at a time)

20 Synchro burpees (3 athletes working at a time)

On 3-2-1-GO, tyre must be lifted to shoulder and must remain over shoulder height throughout the 12 minute workout. All athletes on the tyre must reach lockout at the same time. If the tyre falls on the floor, the whole team must complete a 400m run as a penalty. Work on your transitions swapping athletes in and out, decide who calls the pace and how you position the athletes around the tyre.

In synchro burpees, all three athletes working must get chest to floor at the same time, and reach full extension with a clap overhead at the same time.

 

TRIBAL KAREN

In a team of 6 athletes

For time:

150 synchro wall ball shots (9kg/6kg)

There are few better workouts to test your mental grit and pain threshold than ‘Karen’ – 150 wall ball shots for time. Your quads and shoulders will be on fire and it quickly becomes a battle of wills, you against the ball.

Tribal ‘Karen’ will be performed by a team of 6 athletes simultaneously. All athletes must hit bottom position of squat (below parallel) at the same moment and all balls must make contact with the target or above the line at the same moment for the rep to count. All athletes should aim for the same height target or line regardless of height or gender. Have a counter/judge to stand well back from the wall so he or she can clearly see the big picture. Get him or her to count good reps out loud so the team knows how they are doing. If you are not an established team you may have to have a few practice sets to get your rhythm in sync, you will see that it is not as easy as it sounds!

You will find out quickly where your team’s mental breaking point is. Can you stick to your strategy and perform the workout according to your plan?

 

CAN OF WORMS

In teams of three for total time:

3 rounds of:-
Jerry Can Carry 40m x6
9 Rope Climb
21 Synchro (3) Burpees

then

3 rounds of:
Sandbag run 400 m
15 Synchro (3) Overhead Squats, 45/35/25

Notes: Organise athletes into balanced teams of three.
Jerry Can Carry: Only one athlete working at a time, change athlete as necessary.
Rope Climbs: Only one athlete working at a time, change athlete as necessary. No need to share reps equally – play to individual strengths.
Synchro Burpees: All three athletes working at the same time. All three athletes must have chest and thighs to floor at the same moment and jump and clap in unison for reps to count.
Sandbag run: Two sand bags per team rotate between the three athletes as necessary – play to individual strengths.
Synchro OH Squats: Three different weight barbells are set. Athletes must complete reps in total unison for them to count with all three athletes hitting bottom (below parallel) and top position (fully extended) at the same time.

 


SUGGESTED WARM UP


We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?

TRIBAL NICOLE

As a team complete as many rounds in 20 minutes as you can of:

400m Log Run

Max rep Synchro (3) Pull-ups

Score is total synchro (3) pull-ups

LOG RUN: Use a six handled log or any heavy object that six people can run with. ALL athletes must remain connected to the log/object at all times. If anyone needs to let go (for any reason) the log must go to ground and travel cease until all hands are on again.

SYNCHRO (3) PULLUPS: This part of the workout must be completed by two sub teams, each of three athletes. Have Sub team 1 go first. All three athletes must have their chin over bar at the exact same moment AND all three athletes must be fully extended with straight arms at the bottom of the movement in the same moment for the rep to count. As soon as any of the athletes drops off the bar then that is game over for sub team 1. Sub team 2 then steps up. When both Sub teams have made their attempts the team gets back on the log and begins the next round.

This is a great team workout and when done well with great synchronicity and minimal wasted reps by a well organised team it is beautiful to watch.


SUGGESTED WARM UP
We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?