by Joss Linney | Feb 1, 2016 | News, Tribal Smash
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?
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 3, 2015 | News, Tribal Smash
In teams of six For Time:-
10 x 400m total laps
5 x laps must be Jerry can carry laps
This is a great team work exercise that requires good thinking and communication. The objective is to transport a pair of heavy jerry cans (30-50 KG) five times around a 400m circuit, AND get all six of your team members to complete a total of ten laps each as quickly as possible. There is no requirement for the team to stay together, and you may decide to get some of your athletes to run ahead of the cans to complete some of their run laps before taking a turn on the cans as they come back around. Or you may want to pair the athletes up with each sub team completing a can lap alternating carrying duties as required as they go. There are many different ways to execute this workout and it is worth experimenting to see what works best.
Just fill a couple of old jerry cans with wet sand. If you don’t have any cans then heavy dumbells will do.
As always, we recommend conducting this exercise with two or more teams going head to head 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?
