This is a fun and fast workout where your team of 4 has to communicate well and adapt on the fly! You will need space on the pull up rack for three athletes, and three med balls. If you have a mixed team, be sure to work out your med balls for any combination of 3 athletes!

Your team of four will be completing sets of 10 wall ball shots and 10 pull ups, in rounds of: synchro 3 athletes, then synchro 2 athletes, then 1 athlete. You can tag in and out however you like. After the sets of 10 WB shots + 10 pull ups as a solo have been completed, your team goes back to 10 wall ball shots, 10 pull ups as a 3, then as a duo, then solo. How many rounds and reps can you complete in 10 minutes? How do you manage your rest and play according to your team’s strengths? Can you stick to your plan or does your team fall apart once fatigue sets in?

You can scale this workout up or down, by reducing/increasing reps to whatever is appropriate for your team. Team Tribal Clash completed this at our in-house competition and it was a raucous event with a good shoulder burn to follow!

In teams of 4:

AMRAP 10 minutes

10 wall ball shots (9kg/6kg) – synchro 3 athletes

10 pull ups – synchro 3 athletes

10 wall ball shots – synchro 2 athletes

10 pull ups – synchro 2 athletes

10 wall ball shots – solo athlete

10 wall ball shots – solo athlete


Grab a friend and head outside! Find some green space – a local park, a running track, or a a woodland trail, and don’t be afraid to get muddy.

The #optoutside buddy run


In pairs, for time:

Buy-in: 30 burpees over friend (split the reps however you want)

3K buddy carry. Any style, piggy-back or fireman’s carry, you decide! Swap as you need.

Buy-out: 30 burpees over friend


Let us know how you get on! Post a photo of your buddy run to win some Tribal swag!

From Tribal Clasher to Atlantic rower: meet Chloe Harvey

A Tribal Clash athlete isn’t just your average CrossFit competitor… while most functional fitness competitions take place in a sports hall, Tribal Clash takes place on a beach and is open to all the elements. Equipment is rustic and sand-covered; runs are along sand and muddy tracks; swims are in open water with waves just adding to the challenge.

Tribal Clash athletes embrace this; they are adventurous, undaunted by the unknown, value teamwork above everything else and enjoy using their fitness in a practical way.

An athlete that embodies this spirit is Chloe Harvey, a veteran Tribal Clasher who has competed five times as part of the Unit 6 team, going into the semi-final in first place three times and reaching the podium in 2016.

Having dedicated a lot of time and energy to training for Tribal Clash in recent years, Chloe is now gearing up to take on a new challenge – to row across the Atlantic as part of a team of four women. She will be setting off from La Gomera on 12 December 2018 to row 3000 miles to Antigua with her team Astro to Atlantic, four hockey players from rural South Devon who were all born and bred just a few miles from the home of Tribal Clash UK, Bantham Beach.

Chloe’s Unit 6 teammates will confirm that she is a valuable individual in the Tribal Clash arena thanks to her strength, determination and communication skills, all of which will come in handy on the Atlantic. We caught up with Chloe to find out more about her Atlantic row…


What exactly is the challenge you’re undertaking?

The Talisker Whisky Atlantic Challenge is known as the world’s toughest row, covering 3000 miles from La Gomera in the Canary Islands to Antigua in the Caribbean. To put it into perspective, more people have been into outer space than have rowed across the Atlantic Ocean! We will row unaided and unsupported through rough seas and storms onboard our 28ft rowing boat for up to 60 days, enduring sleep deprivation, blisters, huge calorie deficits, hallucinations, salt sores, 40ft waves and physical and mental exhaustion. This challenge will not only be a massive test for us individually, but will also test our ability to work as a team in the toughest conditions!

We will be rowing in aid of Devon Air Ambulance, a charity which is very important to each of us as they provide vital assistance in our rural community.


What made you decide to row across the Atlantic?

The idea actually came about when two of my teammates, Lou Read and Helen Symons, were cycling from John O’Groats to Land’s End in 2015 – as they cycled up numerous hills day after day, they decided that if they could cycle the length of the country then why not row the Atlantic Ocean! They then asked myself and Lou’s daughter Emily to join them and of course we said yes – we have all played hockey together for many years so we are already very close and have great confidence in each other. This is proving to be a huge advantage as we know each other’s strengths and weaknesses and can see when someone needs a boost.


What do you personally consider to be your greatest strengths that you will bring to the team?

I think my teammates would probably say my biggest attribute to the team is my strength on the oars! I will always row hard during my shift. This has inevitably come from my CrossFit background and it is encouraging to know it can be transferred to rowing an ocean! I would also say I am quite mentally tough, I am used to being in the ‘pain cave’ and enjoy the buzz of a long team workout. Many experiences on the Tribal Clash battleground have taught me a lot about how much you can push your body and your limit is far greater than you think.  I am very determined with a resilient attitude and an advocate for positivity in tense situations which I hope will serve us well during our crossing. I think I also bring some fun and humour to the team, I am often unconsciously singing loudly so am known as the team juke box!


How have you prepared for this challenge?

The training regime has been pretty intense, with many hours spent on rowing machines or at squat racks to prepare our bodies for the crossing – Unit6 very kindly became a gym sponsor so we have done a lot of our training there which has been great. We spent a lot of time out on the water on our ocean rowing boat, getting out to sea at every available opportunity before she was shipped to the start line at the end of October. We have also been on lots of courses to learn how to navigate and survive at sea, and undertaken psychological profiling to prepare us mentally – there is far more to the challenge than just rowing!


What has been the toughest part so far?

There are a number of things that have been quite challenging so far. Seasickness was worse than expected during training – I got off pretty lightly but my teammates really suffered with it so we’ve all had to learn to cope so it doesn’t affect our rowing too much. On top of this, the sleep deprivation has been hard to deal with – we all have full-time jobs so rowing all weekend (including through the night) then trying to recover before returning to work on a Monday morning has been quite testing! Even away from the physical training, preparation for the row has totally absorbed our lives for the last 18 months – the sheer volume of information we have to remember is staggering (particularly as we are all completely new to ocean rowing) and fundraising has been extremely time consuming. We have had to raise over £100,000 just to get to the start line which has meant spending hours on end contacting potential sponsors


How have you managed to raise the funds required?

We have been completely overwhelmed by the support from our community, both by businesses who have kindly sponsored equipment and by local people who have attended fundraising events. These have included balls, dining events and quiz nights, plus my teammates and I have attended lots of local shows which have given us the chance to speak to the public about the challenge. We have also been running a rowing sprint challenge where members of the public have a go at rowing 200m as quickly as they can – the times to beat so far are 30 seconds for men and 35.8 seconds for women. If any Tribal Clash fans fancy a challenge, feel free to have a go and tag @astrotoatlantic in your Instagram videos!


What are you looking forward to most about the challenge?

We are all excited to set off on an adventure which will really take us out of our comfort zones and push us to the limit, both physically and mentally. I also love the idea of completing such an amazing feat as part of a team and really applying the fitness that I have gained through CrossFit.

We’re hoping to see amazing wildlife as we row – whales, dolphins, turtles and more – and to witness beautiful sunsets and sunrises out on the ocean. And finally there’s the prospect of reaching Antigua, seeing our friends and family after weeks at sea and experiencing a huge sense of achievement – not many people can say that they’ve rowed across the Atlantic Ocean, especially a quartet of women!


What do you think the toughest part will be?

One of hardest parts will be the sleep deprivation until our bodies clocks get used to the 2 hour on, 2 hour off shift pattern. Then having to deal with prolonged periods of seasickness, being cold and wet constantly, and missing our families and friends back at home. But inevitably the biggest challenge will be the mental one, the monotony of being on what seems like an endless ocean with no company or entertainment other than ourselves. 

To also note, on average rowers lose up to 2 stone during the crossing as they are always in a calorie deficit, burning up to 10,000 calories a day. We have to compensate for this by bulking up in the months leading up to the row, eating 4,000 calories a day which is harder than it might sound! The weight loss obviously includes muscle mass, and our bodies will change hugely having only used certain muscle groups for 6 weeks or more. I will definitely look forward to getting back to CrossFit training and building back the muscle again!


Do you have have a target in mind for your crossing?

We’d love to set a new World or British record – the British record for a female 4 is currently 40 days and the World record is at 34 days. However with all world record attempts there has to come a hint of good fortune, and our safety at sea is also paramount. We are fully aware that the weather plays a huge part on the speed of the crossing – if we have strong trade winds in our favour we believe we are totally capable of breaking records as we have the strength and determination to do so. We really would love to break the British record so we would be very proud if we could finish the race in anything under 40 days!


And finally, will we see you back at Tribal Clash? 

Yes absolutely! Tribal Clash is in my blood, I have always loved training for it and it becomes the date you look forward to the most on the calendar. I love the team aspect and the adrenaline rush you get after each workout; I think my thirst for adventure has grown from being part of Tribal Clash!

I’ve competed at each of the UK events since 2014 so I was gutted to not be able to compete at Tribal Clash UK this year as I was busy training with my team – we did row past the beach though so at least I could see what was going on in the distance!


Thanks Chloe, everyone at Tribal Clash wishes you the very best of luck and will be following your progress closely throughout the race!


Follow Chloe and the rest of team Astro to Atlantic on their website (www.astro-to-atlantic.co.uk/), Facebook page (/AstrotoAtlantic)and Instagram (@astrotoatlantic).


Four years ago, REI, the Seattle-based outdoor retailer, created the campaign #optoutside. Spawned out of a resistance to the commercial frenzy and busiest shopping day of the year Black Friday, REI went against the grain and closed the doors on all its stores. They paid their staff and encouraged everyone to spend the day outside.

“#optoutside isn’t just about Black Friday. It’s become larger than us. It’s a mind-set. It’s important to spend more time outside all year long and of recognising the importance the outdoors has on our health and wellbeing”

This year the campaign has grown and will focus on some key research and stats led by REI, showing that we can all do something to improve our wellbeing and health. While the research focused on the USA, it has been shown that the results do mirror what is also happening in the UK.

“The best data we have says that, in any given year, 150 million Americans don’t spend any time outside. That’s half the country,” said REI CEO Jerry Stritzke in a statement.

It doesn’t have to be an epic adventure: “More and more studies show the value of spending time outside. And we’re not talking major excursions, but small jaunts to your local park. Perhaps a park prescription is just what we all need.” You can read the full report here.


TERRY TEMPEST WILLIAMS, Author and Conservationist


Our friends at Red Paddle Co are on board and Team Tribal is joining them this year. Here at Tribal Clash HQ, we have decided to not participate in the sales frenzy of Black Friday, buying stuff that we or our loved ones don’t need. Instead, we are going to get outside – go for a hike with our dogs, go for a run in the woods down Primrose Line near our office, or do a muddy outdoor workout.

Tribal Clash was born out of our love of the outdoors and the beach, and our belief that experiences shared with people are so much more valuable than things. Five years ago we invited 400 athletes to Blackpool Sands to get wet and muddy, feel the chilly waters of Start Bay and feel really, thoroughly human. Since then hundreds of athletes have spent a weekend on the beach running, climbing, lifting, dragging, paddling, while experiencing all that Mother Nature has to offer, from torrential rain to biting winds and heatwaves. It is being outside in the elements that makes us feel truly human. We invite you to join us, by getting outdoors – by doing an outdoor workout, or how about swapping your Friday workout for a 10K run? If you have signed up to one of our competitions in 2019, you know that there will be a run, so what better way to star training than a cold November Friday! Or if you are not training, consider going for a lunchtime walk, or by wrapping up warm and having a picnic lunch.

To kick off, our friends at Red Paddle have put together their Top 10 places for a paddle. You can check them out here 

Stay tuned for more outdoor inspiration this week! #optoutside

10 reasons to sign up for Tribal Clash Australia 2019

So you’ve watched the videos, seen the photos and read the event information but still not sure whether to take the plunge and book your place on the arena?!

Here are our top 10 reasons to sign up for Tribal Clash Australia:

1) Be one of the first to experience Tribal Clash in the southern hemisphere

With versions held annually in the UK and Portugal, Tribal Clash is already one of the most popular events in the European competition calendar. This is a fun yet competitive event which is run by an experienced team from the UK – there really is nothing else quite like it in Australia so don’t miss out!

2) Spend the weekend with your tribe

Whether you’re travelling just a few miles to Wollongong or flying across the country, this is a fantastic opportunity to spend a weekend on the beach with your teammates and other members of your gym. In between workouts there is plenty of time to chill out, watch other heats and plan your strategy for the next workout – all great opportunities for team bonding!

3) Soak up the beach party atmosphere

Tribal Clash is more than just a competition – we’ll be bringing a fitness festival vibe to Wollongong with a DJ playing in the heart of the arena throughout the day, blasting out tunes that will always remind you of your amazing weekend competing on the beach!

4) Take the ultimate test in teamwork

Performing well as a team is key at Tribal Clash, as many of the workouts require all six of you to work in perfect harmony and communicate clearly. Being strong and fit certainly helps, but working together and listening to your teammates is even more important – after all, together we are stronger!

5) Get out of your comfort zone

So you are good at going to the gym. You may have tested that in competitions using familiar equipment like plyo boxes, pull up rigs and med balls. See how you fare using equipment that you probably haven’t worked with before: there are no barbells, rowing machines or ski ergs at Tribal Clash, instead you’ll spend the weekend playing with atlas stones, worms filled with sand, logs and tyres. Workouts might feature burpees, squats, thrusters and ground to overhead movements, but not as you know them!

6) Achieve something you thought you couldn’t do

There’s no better feeling than mastering something you thought was impossible, whether it’s lifting a heavy atlas stone, your first open water swim, getting up and over a bar unassisted or completing a 6 man paddle board race without falling in!

7) Experience a fully inclusive competition

You don’t need to be an Rx athlete to take part in Tribal Clash, in fact previous competitors have included everyone from beginners to CrossFit Games athletes. Varied workouts play to different strengths so whatever your age, ability, background and experience, as long as you are willing to work hard for your team then this competition is for you!

8) Get some great photos of you and your tribe

Our professional event photographer captures all the action, so you can spend the weeks after the competition combing through all the photos on Facebook and remembering some of your favourite moments!  

9) Meet fellow fitness fans

Tribal Clash is a sociable event which creates a real sense of community, bonded by sand and sweat. Cheer on other teams, mingle with other competitors from across Australia and beyond, and make new friends!

10) Enjoy Wollongong

How many fitness events are held in such a beautiful location and really take advantage of the natural surroundings, allowing you to spend the weekend competing on the sand with a bit of swimming and paddle boarding thrown in?! Just over one hour’s drive south of Sydney on the Grand Pacific Drive, Wollongong is a vibrant yet laid-back city nestled between the mountains and sea…Find out more about the city’s attractions including stunning beaches and fantastic dining options, all within easy reach of the Tribal Clash arena – http://www.visitwollongong.com.au/.

Sign up here: https://competitioncorner.net/events/1320

TEAM REGISTRATION FOR TRIBAL CLASH AUSTRALIA CLOSES ON 30TH NOVEMBER. Don’t miss out! Book your spot on the arena and start training for the ultimate test of team fitness.