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 25, 2016 | News, Tribal Smash
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?
by Joss Linney | Jan 17, 2016 | News, Tribal Smash
For Time:-
1K Synchro(6) Row or 2K Synchro(3) Row
50 Worm Thrusters
30 Rope Climbs
ROW: The 1K row is deemed complete once ALL rowers show the required distance, NOT when the first rower hits it. Penalise teams that fall out of perfect sync with a 20 second time penalty for every poorly executed rep. As always this workout can easily be adapted to suit the number of athletes you have in a team and/or the equipment you have available. For example If you only have three rowers so you cant get all six athletes rowing at the same time then have your six athletes complete 2K row total but have them do it in two sub teams of three and allow them to rotate as often as they like. In many ways competing the synchro row in two waves of three athletes increases the intensity and requires a greater level of strategising and communication, but synchro rowing with six athletes emphasises the need for perfect synchronicity. Tune the workout to suit your required training goal.
WORM THRUSTERS:
ALL six athletes must hit the bottom of the movement with hip crease below the top of knee. There is no requirement to fully lock out with the worm overhead but the worm must pass over the head from shoulder to shoulder with each rep. You may want to experiment with the way your athletes face, but we have found that if the team doesn’t have to actually travel with the worm like in this workout, then the best option is to have all six athletes facing in towards the very centre of the worm. This will mean three facing one direction and three facing the other.
ROPE CLIMBS:
These are to be completed by one athlete at a time. Rotate working athlete as required. Working athlete must change with every rep. There is no need to stay in any kind of order and there is no requirement to divide reps equally. It is perfectly acceptable for one or several athletes to complete zero reps in this part of the workout. Play to individual strengths – If you have two super fast rope climbers for example then by all means have them do the lions share of the reps.
TOP TIPS: This is a fun, fast paced workout that can be really exciting when you have two or more teams racing head to head. Make a simple but solid plan with your team before you start and stick to it if possible. Decide on a target rep scheme for the work thrusters and discuss what is going to happen if any team members start to struggle at any point.
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 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.
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?
by Joss Linney | Dec 20, 2015 | Tribal Smash
AMRAP 12
4 x 3 minute scoring intervals.
0:00-3:00 : All athletes traverse the beam. AMRAP tyre STOH, 3 athletes working.
3:00-6:00 : All athletes traverse the beam. AMRAP synchro burpees, 3 athletes working.
6:00-9:00 : All athletes traverse the beam. AMRAP tyre STOH, 3 athletes working.
9:00-12:00 : All athletes traverse the beam. AMRAP synchro burpees, 3 athletes working.
This was WOD1 from Tribal Clash UK 2015.
Score is total number of reps. All athletes must cross the beam. If all athletes DO NOT traverse the beam score for that section will be zero. On the time change any athletes that have not traversed the beam must cross the dead zone. Balance Beam Athletes may be helped onto the beam by one other team member.
STOH Once 3 athletes have traversed the beam successfully they may start STOH. Bottom of tyre must break the line of the shoulder. Full lock out required at the top of the movement by all athletes, but not all athletes need to touch the tyre at the top of the movement. Only 3 working at a time change as required. When changing athletes this must be done with the tyre on the floor.
Burpees: The three athletes performing burpees must all touch their chest on the floor at the same moment and all clap both hands over 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?
