by Joss Linney | Jan 10, 2016 | News, Tribal Smash
In teams of six, for time:
5K Row Synchro (2)
+
60 Sumo Deadlift @ 40 KG
20 Synchro Burpees
50 Sumo Deadlift @ 60 KG
20 Synchro Burpees
40 Sumo Deadlift @ 80 KG
20 Synchro Burpees
30 Sumo Deadlift @ 100KG
20 Synchro Burpees
20 Sumo Deadlift @ 120KG
20 Synchro Burpees
10 Sumo Deadlift @ 140KG
20 Synchro Burpees
You will need one barbell and bumper plates up to 140KG and two rowers. This workout requires good team work and communication and a well executed strategy. Play to individual strengths. Time stops when both rowers show 5,000 meters and all reps are completed. Reps and row to be completed simultaneously right from GO. Rotate athletes as required and play to individual strengths. There is no point using your stronger male athletes to complete the lighter weight reps for example – get them on the rowers early and save them for the heavy lifts later on. If you have any weaker athletes get them doing reps early and bias their contribution towards the burpees. This is a very strategic workout and when completed head to head with another team gets really exciting especially in the final minutes. All Synchro burpees must be completed by three athletes at a time. All three athletes must have chest and thighs to floor at same moment and jump and clap as one.
WHY SUMO DEADLIFT?
Wide stance, narrow grip. The Sumo Deadlift shifts the emphasis on to the hips and hamstrings when compared with a conventional deadlift set up. At Tribal Clash HQ we like going sumo because it simulates the position required for pulling atlas stones off the floor. Atlas stones have featured nearly every year at Tribal Clash so if you want to get stronger at lifting stones then adding some sumo sauce into your training can only be a good thing, especially if you don’t have any actual stones to train with.
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?
by Joss Linney | Dec 27, 2015 | Tribal Smash
AMRAP 8
Tyre flip & stack
A version of this workout featured in Tribal Clash UK 2015. It is a beautifully simple workout that involves nothing more than a stack of six ‘Super Single’ truck tyres. The genius of this workout lies in the way it keeps all six athletes fully involved throughout. It requires excellent team work and communication skills to achieve a high score. It is possible for well organized teams to achieve scores of up to 40 reps but anything over 24 is a good start. We recommend repeating this workout regularly to see how your team working skills are developing. As always these workouts are just ideas to help with your training. You may wish to modify by extending the time duration or length of the lane. It’s also not critical to have teams of six – this workout works equally well with teams of three, four, five or six.
SET UP: Mark out a workout lane on the floor using paint, chalk or cones. The lane is a rectangle 20m long and 4m wide. The long lines delineate the sides of the lane and the short lines delineate the base lines. Stack six tyres outside of the rectangle behind one of the base lines.
EQUIPMENT: 6x truck tyres. For the purposes of training any six truck tyres will do as long as they all have roughly the same outside diameter. We use super singles but anything you can get your hands on as long as they all have roughly the same outside diameter. It can be fun to have a mix of weight tyres in your stack.
THE WORKOUT: AMRAP 8MINS IN TEAMS OF SIX
Athletes start lying face down behind the baseline at the opposite end from the tyre stack. On GO the athletes sprint down the lane and work together to un-stack tyres and transport them back down the lane and over the opposite baseline into the scoring zone. Tyres may only be transported by flipping. Once flipped into the scoring zone tyres must be re stacked. Every tyre transported and stacked = 1 rep. When the stack is NEATLY STACKED six tyres high and all six athletes have taken their hands off, the judge will signal and the process repeats – with athletes unstacking, flipping and restacking the six tyres back in to the other scoring zone. Repeat, repeat until time is up. Tyres may only be moved out of the scoring zones by flipping. Tyres may only be lifted once they are 100% within a scoring zone past the baselines. Tyres must be stacked neatly with near perfect alignment. All athletes work at the same time.
TIPS: The key to doing well at this workout is to get all athletes contributing productively for the entire duration of the workout with no confusion. No athlete should ever be resting. And taller/stronger athletes will be required to do most of the stacking especially when the stack gets high. Spend time discussing your strategy before you start and making sure that everyone knows the plan. Review your strategy and performance afterwards and discussing ways that you could improve.
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?
