CAN OF WORMS

by | 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?

TRIBAL FRAN

by | Jan 3, 2016 | News, Tribal Smash

In teams of six, for time:-

21-15-9
Worm Thrusters
Rope Climbs


All athletes complete the worm thrusters together. All six athletes must hit bottom position (hip crease below top of knee) at the same moment. No need for full lock out over head at top of movement, but the worm must pass over head from shoulder to shoulder between reps.

TRIBAL FRAN 02
Equipment needed: log worm, one rope per team. If a worm is not available, athletes can use a log, or pair athletes with one barbell per pair and three pairs have to do synchro thrusters (both grab the end of the barbell and move it from shoulder to shoulder via a squat). If no rope is available, you can do synchro pull ups, three athletes working at a time. Swap athletes any way you like, chin must be over bar at the same time and arms extended at the bottom position at the same time for the rep to count.

 

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?