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SEASON THREE 2012
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!
Welcome
TribeFIT Season 3 is all about creating the sizzle! It’s fast, relentless and guaranteed to increase body
strength, lean muscle and endurance. Your members will burn body fat and gain incredible full body
functional fitness. Our teaching style is explosive and inspirational - we have introduced an array of new
exercises that you will find described in the back section of this release. Become a master of these new
exercises so you can take your team to new levels.
Week One brings attention to exercises designed to increase the heart rate and awaken the body to
change. We begin the season with a new fitness test in Workout One. Workout Two is based on a
descending formula of three exercises with a sprint run in between - be warned it’s incredible! Also watch
out for Workout Three, as we will work our teams hard for 35 continuous minutes.
Our coaching focus is to create an amazing environment by schooling the team and individuals on setting
their high intensity work ethic and commitments to training. By now you will have met with most of your
members for their 15 minute catch up so this is where we coach them to reach their goals as they workout.
In Week Two we bring more repetitions to our warm up and introduce the meaning of working as a Team.
Our members will be working towards time and rounds. Our coaching focus is to create competitive goals
between each team and keep them going until the end. Notice how hard your members will work for each
other and how much they get out of this week.
Carrying momentum into Week Three, we introduce a new warm up in two of the three workouts; we also
get into some serious strength work. We continue to exploit perfect technique and aim for maximum
output. Our coaching focus is to continue to encourage our members to work at their best even though
they may not want to. We need to encourage them to fulfill their fitness potential!
Week Four is go, go, go! We step up the pace to increase their stamina and conditioning and our coaching
focus is high intensity. We want to fuel constant output from our members and set them up for the next
three weeks and beyond. We encourage our members to stay focused on their exercises and to work out
strategies to accomplish each amazing workout!
During Week Five we combine cardio output with functional strength work. Our teams will be fizzing with
excitement, as they are starting to feel the benefits of their hard work. We can keep encouraging more
from them and urge them to secure their spot for next season.
In Week Six they experience the thrill of achievement in Workout One and Two, knowing that in Workout
Three they will be repeating the fitness test. Celebrate the week. Acknowledge that our members are at
their peak of the six weeks and that you look forward to seeing them again next season.
Pay close attention to the exercises in red. Remember once the warm up is complete we demonstrate the
new exercises and encourage the members to give it a go. Give quick technique correction, then move on
to the workout. Also be mindful to give the members some more advanced options of the exercise if this is
their second season and they can hold perfect technique.
Three, Two, One…GO!
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In addition to last season’s playlist, please add the following songs for Season 3
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Entire Album of – Ministry of Sound SessioNZ
Antidote – Swedish House Mafia
Blackout - DJ Cherry Bomb
Greyhound – Swedish House Mafia
Let You Go – Chase & Status
Miami 2 Ibiza – Swedish House Mafia & Tinie Tempah
Turn All the Lights On – T-Pain
Duchies (State of Mind Remix) – Shapeshifter – System Remix
Beautiful Monster (RokCity Club Mix) – Top 40 Hits Remixed, Vol
Turn Up the Music – Chris Brown
Watercolour(DeadMau5 Remix) – Pendulum – Watercolour – EP
We Run the Night – Havana Brown Feat. Pitbull.
Week 1 Workout 1
""""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 10
Sit Up 10
WORK OUT
TIME
Fitness Test
1x Run
30 Push Up 10 Plyo Lunge
20 Push Up 20 Plyo Lunge
10 Push Up 30 Plyo Lunge
500m Sprint
30 Burpees 10 Sit Up
20 Burpees 20 Sit Up
10 Burpees 30 Sit Up
1x Run
Max Workout Time 45mins
Coaching Focus
Introduce the program, the team and yourself while creating an environment of excitement, anticipation and
fun!
Hi, my name is … and I will be your Tribe Team Trainer for the next six weeks. Welcome to TribeFIT Season
Three. I am very excited to be here with you and I look forward to seeing incredible results in the next six
weeks. Some of you may know each other from around town, perhaps from Season One, others you will
have met for the first time today. Lets take a moment to introduce ourselves, so starting from my left, state
your name, where you’re from and why you’re here…
TribeFIT is a high intensity functional fitness team training program with two basic rules ‘push yourself’ and ‘I
can’t’ doesn’t exist. Every time you come into class you will see three things on the whiteboard. Warm Up,
Work Out and Time. Everything you do is for your best time or a specific workout to be completed in a specific
amount of time etc…
Warm Up
Explain each exercise and demonstrate perfect technique. Give feedback as the members warm up.
Fitness Test
Introduce technique for Plyometric Lunges and Burpees. Explain the workout as 1x Run at the start and the
end of the workout with a sprint in between. The workout is to complete 30 Push Ups straight into 10 Plyo
Lunges, 20 Push Ups into 20 Plyo Lunges, 10 Push Ups into 30 Plyo Lunges etc.
Once each individual finishes, write their name and time on the board and keep records.
Remember to keep top time recorded in the corner of the board so each team knows what to aim for.
Week 1 Workout 2
"""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 10
Sit Up 10
WORK OUT
TIME
500m Sprint
50x Box Jump, KB Swing, Wall Ball
500m Sprint
40x Box Jump, KB Swing, Wall Ball
500m Sprint
30x Box Jump, KB Swing, Wall Ball
500m Sprint
20x Box Jump, KB Swing, Wall Ball
500m Sprint
10x Box Jump, KB Swing, Wall Ball
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"
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Max Workout Time 45mins
Coaching Focus
To create a strong work ethic and a strong belief system within the team.
Warm Up
Briefly highlight any warm up technique corrections and go.
Workout
Introduce technique for the Box Jump, Kettle Bell Swing and Wall Ball. Let them try a few. Explain that in this
workout there are three exercises per set with a 500m sprint in between. Begin with a 500m sprint then
straight into the sets. For example: 500m sprint, 50 Box Jumps, 50 KB Swings and 50 Wall Balls. Repeat
straight into next run moving down to 40 reps per exercise etc.
Coaching Tips
• As the repetitions decrease, encourage team members to increase weight in Wall Balls and Kettle Bells
• Encourage the team to only count the ‘perfect’ repetitions
• Those who finish first, write their names on the board and record their time
• Gather the team at the end and acknowledge the individuals and team efforts
Week 1 Workout 3
""WARM UP
ROUNDS
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 10
Sit Up 10
WORK OUT
35mins of
Jump Rope 100, 200, 300…
10, 20, 30…
Burpees
Box Jump
Mountain Climbers
10 Push Up 5 Burpee Drill
Max Workout Time 35mins
Coaching Focus
Continue to build on the high work ethic and strong belief system established in the last workout. If we
believe in them, they will believe in themselves.
Warm Up
Begin the class straight away with the warm up.
Workout
Introduce technique for the Jump Rope and the Mountain Climbers. Let them try a few. Explain the goal of this
workout is to get as many complete rounds as possible in 35mins. Notice that each round will increase in
Jump Rope by 100 reps and each of the three exercises by 10. For example we begin with 100 Jump Rope
then 10 Burpees, 10 Box Jumps and 10 Mountain Climbers. We then move on to 200 Jump Rope then 20
Burpees, 20 Box Jumps and 20 Mountain Climbers etc for 35mins. Once complete do the 10 Push Up 5
Burpee Drill (see TribeFIT Season 2 Drills page at back)
Coaching Tips
• Ensure that you have all team members names on the board
• Encourage members to get as many rounds as they can
• Give the team the top number of rounds from previous classes as a target for this workout
• No round is counted until the last Mountain Climber is complete
"
Week 2 Workout 1
"""WARM UP
"
WORK OUT
TIME
1min 2min
1x Run
Walking Lunges
Toy Soldiers
Push Up 15
Sit Up 15
Sumo Squat Jumps
Mountain Climbers
KB Swing
Chin Up
Jump Rope
Rest 60sec in between
each exercise
500m Team Sprint Drill
Max Workout Time in Formula
Coaching Focus
To establish a team environment and to encourage the team to get as many repetitions as they can in the first
minute and then double the amount of repetitions in the two minute set.
Warm Up
Highlight that there are now 15 repetitions of the Push Up and Sit Up.
Workout
Introduce the technique for the Sumo Squat Jumps and Chin Up. Let them try a few and give feedback. Explain
that this workout is designed to increase their conditioning. There are five exercises to be performed for 1min
each with a 60sec rest between each, then straight into 2mins of each exercise with a 60sec rest in between.
Notice that when this workout is complete they will perform the Team Sprint Drill (see TribeFIT Season 2 Drill
page at back).
Coaching Tips
• Put team names on board
• Record their 1minute results for each exercise
• Use coaching language that signifies quickness of pace and double the numbers
• Record their 2minute results for each exercise
• Have your teams already organized for the 500m Team Sprint Drill
Week 2 Workout 2
""WARM UP
1x Run
Walking Lunges
Toy Soldiers
Push Up 15
Sit Up 15
WORK OUT
A
1x Run
25-20-15-10-5
High Pull KB Swing
Burpee
Box Jump
Everest Climbers
2x Run
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""""""
"""VS
TIME
B
100m Sprint
15 Deadlift
15 Push Up
10x
Max Workout Time 45mins
Coaching Focus
To establish stronger cohesiveness within our team and encourage them to keep each other going
throughout this workout.
Workout
Introduce the High Pull KB Swing, Everest Climbers and Deadlift. Allow a few minutes for them to try.
Explain that we will split the team into 2 teams; Team A and Team B. Team A will perform the workout
above titled A and Team B will perform the workout above titled B.
Coaching Tips
• Have your team prepared before the session begins
• Encourage the team to keep encouraging each other
• Once each person has completed record their time on whiteboard and keep a copy
• Take the average time off each team for the following training day
• Give a 45min cut of time. If anyone is still going, give them a 45min finished time
• Record individual times for Team A and Team B. Take the average time for Team A and Team B.
• On the next training day (Week 2 Workout 3) the teams will switch workouts.
Week 2 Workout 3
""WARM UP
WORK OUT
1x Run
Walking Lunges
Toy Soldiers
Push Up 15
Sit Up 15
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"
"
A
100m Sprint
15 Deadlift
15 Push Up
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"""""VS
10x
"
"
TIME
B
1x Run
25-20-15-10-5
High Pull KB Swing
Burpee
Box Jump
Everest Climbers
1x Run
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Max Workout Time 45mins
Coaching Focus
Same as the last workout with the focus on encouraging each team to give it their all.
Workout
Recap the High Pull KB Swing, Everest Climbers and Deadlift. Allow a few minutes for them to try if
needed. Explain that Team A is now doing last training days workout that Team B did and vise versa.
Remind them that although you are taking the average time it is important for each individual to give it
their all.
Coaching Tips
• Have your team names on whiteboard
• Place last workout time from Team A and Team B on the board
• Encourage the team to keep encouraging each other
• Once each person has completed record their time on whiteboard and keep a copy
• Give a 45min cut off time. If anyone is still going, give them a 45min finish time
• Take the average time of each team and declare the winning team
"
"
Week 3 Workout 1
"""WARM UP
" Run& Push
""""""
WORK OUT
ROUNDS
40mins of
50m of Walking Lunges
10 Power Cleans
15 Push Press
20 Sumo Squat Jumps
Max Workout Time 40mins
Coaching Focus
To introduce the use of a new warm up and strength exercises with the goal being to aim for maximum output.
Warm Up
Align the team into two lines facing you and introduce the Warm Up drill. Ask that when you yell out “Run” that
everyone runs on the spot and lifts their knees to hand height (hands are held at hip height). When you yell out
“Push” everyone drops and begins Push Ups until you yell out “Run” again. Use your discretion as to when to
change. Do this for 3mins.
Workout
Introduce the Power Cleans and Push Press. Allow everyone to practice and spend a bit more time correcting
technique. It is paramount that everyone can lift the appropriate weight correctly. Explain the formula of 50
Walking Lunges, 10 Power Cleans, 15 Push Press and 20 Sumo Squat Jumps. Repeat this sequence for 40mins
and aim for maximum rounds.
Coaching Tips
• Have the room pre-set with bars and weights to the side to allow quick transitions
• Ensure that each exercise is completed properly
• Have all team member’s names on the board
• Encourage team mates to keep the same weight on the bar and only decrease if technique is faulty
• Write the completed number of rounds on the whiteboard
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Week 3 Workout 2
""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 20
Sit Up 20
WORK OUT
TIME
15-14-13-12-11-10-9-8-7-6-5
Power Clean and Press
Pull Up
15-14-13-12-11-10-9-8-7-6-5
Plyo Lunge
Push Up
100 Push Up Drill
"
Max Workout Time 40mins
Coaching Focus
To introduce two working sets to get an all over body workout and to build on strength exercises.
Workout
Explain the Power Clean & Press and the Pull Up. Allow them to practice. Explain that there are two
sections to this workout. The team must complete one set of exercise before continuing to the next. They
will perform 15 reps of each exercise, then 14 reps each, 13, 12, 11 etc… ie. 15 Power Clean and Press, 15 Pull
Up, 14 Power Clean and Press, 14 Pull Up, until they reach 5 of each. Once both sets are finished for
everyone complete the 100 Push Up Drill (See TribeFIT Season 2 Drill page at back).
Coaching Tips
• Have the room pre-set with bars and weights to the side to allow quick transitions
• Ensure that each exercise is completed properly
• Have all team member’s names on the board
• Encourage teammates to keep the same weight on the bar and only decrease if technique is
faulty
• Record the individual times
• If someone is still going, give them the 40min time score
Week 3 Workout 3
""WARM UP
"
Run & Push
WORK OUT
TIME
25 Pull Up
40 Box Jumps
10 Deadlifts
30 Box Jumps
20 Deadlifts
20 Box Jumps
30 Deadlifts
10 Box Jumps
40 Deadlifts
25 Pull Up
1km Run
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Max Workout Time 40mins + Run
Coaching Focus
To consolidate exercises that they know and encourage them to work hard at them. Our goal is to make
them sweat.
Warm Up
Run & Push. Give the team 4mins to complete this Warm Up. Break into two 2 min sections with a 30
second break in the middle. Get them working!
Workout
Follow the formula as written and complete as quickly as possible maintaining maximum control and
range of motion all while encouraging members to keep the same weight as they started with. The
Deadlift repetitions increase as the sets progress. Be sure to let the members know their 1km run course.
Coaching Tips
• Have the room pre-set with bars and weights to the side to allow quick transitions
• Have all boxes out and encourage their top height to jump at
• Ensure that each exercise is completed properly
• Have all team member’s names on the board
• Encourage teammates to keep the same weight on the bar and only decrease if technique is
faulty
• Record the individual times
• If someone is still going, give them the 40min time score and send them on the run (add the run
time to total time)
"
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Week 4 Workout 1
"""WARM UP
"
Run& Push
WORK OUT
TIME
100 Wall Balls
90 KB Swings
80 Everest Climbers
70 Push Ups
60 Box Jumps
50 Burpees
40 Knees to Elbows
30 Double Unders
20 Pull Up
10 Tatan Squat
Max Workout Time 40mins
Coaching Focus
To increase the intensity and encourage a strategic approach to the descending number of repetitions.
Warm Up
4mins Run & Push. Break into two 2 min sections with a 30 second break in the middle. Go, go, go!
Workout
Explain the Knees to Elbows, Double Unders and Tatan Squats. Allow them time to practice. Explain that they
will notice a huge conditioning component to this workout. It has 10 exercises beginning with 100 reps and
climbing down by 10 reps as we go through each exercise. Complete as quickly as possible.
Coaching Tips
• Have all equipment out and organized and encourage them to choose their top weight or box height
• Ensure that each exercise is completed properly
• Encourage them to work out max number of reps per exercise that they can do to maintain perfect
form
• Never allow more than 5-10secs recovery between their reps ‘reset’ and continue.
• Have all team members names on the board and record the individual times
• If someone is still going, give them the 40min time score
"
"
Week 4 Workout 2
""WARM UP
WORK OUT
TIME
""""""""
Run & Push
30sec 5 Burpees
" 5 High Knees
1min 10 Burpees 10 High Knees
1.5min 15 Burpees 15 High Knees
2min 20 Burpees 20 High Knees
2.5min 25 Burpees 25 High Knees
3min 30 Burpees 30 High Knees
3.5min 35 Burpees 35 High Knees
4min 40 Burpees 40 High Knees
4.5min 45 Burpees 45 High Knees
5min 50 Burpees 50 High Knees
100m Sprint
between each set
Max Workout Time in Formula
Coaching Focus
To keep the intensity very high and to test mental strength.
Warm Up
4mins Run & Push. Break into two 2 min sections with a 30 second break in the middle. Go, go, go!
Workout
The team will perform a series of reps to be completed within a specific time frame. In between each set
they will immediately complete a 100m sprint. For example we begin with 30sec time frame to complete 5
Burpees and 5 High Knees; once reps are complete they immediately move onto the 100m sprint. If they
have not completed the 5 reps of each exercise within the 30secs then send them for their sprint at the
30secs mark. Proceed onto 1min time frame and have them complete 10 Burpees and 10 High Knees.
Coaching Tips
• Find an area that they can transition quickly from doing Burpees to High Knees to Sprints
• Keep the time rigid and encourage everyone to do as many as they can in the allocated time
• Ensure that everyone does the run or find an alternative bike, rower etc that they can do if they
can’t run.
• Each team member will complete the reps in the allocated time. If they finish earlier, then that is
their rest time
"
Week 4 Workout 3
""WARM UP
"
1x Run
Walking
Lunges
Toy Soldiers
Push Up 25
Sit Up 25
WORK OUT
TIME
21-18-15-12-9-6-3-3-6-9-12-15-18-21
Deadlift
Power Clean & Thruster
Box Jump
KB Swings
1km Run
Max Workout Time 40mins + Run
Coaching Focus
To keep working on our mental and physical stamina.
Workout
Explain and clearly demonstrate the difference between the Power Clean & Press and the Power Clean &
Thruster. Show them the difference and where the target of the elbows should be. Allow a few moments
for them to try. Explain that the team will complete all 4 exercises with the above formula. They start with 21
of each, 18 of each, 15, 12, 9, 6, 3, then they will climb back up the reps until 21 of each has been
completed again. Allow a 40min time frame and send them on the run if they have not completed.
Coaching Tips
• Have the room pre-set with bars and weights to the side to allow quick transitions
• Ensure that each exercise is completed properly
• Have all team member’s names on the board and record their finish times
• Encourage teammates to keep the same weight on the bar and only decrease if technique is
faulty
• If someone is still going, give them the 40min time score and send them on the run (add the run
time to total time)
• Remember to keep a record of the best time on the corner of the whiteboard
"
Week 5 Workout 1
""""WARM UP
"
1x Run
Walking
Lunges
Toy Soldiers
Push Up 30
Sit Up 30
WORK OUT
TIME
1x Run
30 Burpees
30 Sumo Squat Jumps
1x Run
25 Burpees
25 Sumo Squat Jumps
1x Run
20 Burpees
20 Sumo Squat Jumps
1x Run
15 Burpees
15 Sumo Squat Jumps
150 Wall Balls
Max Workout Time 40mins
Coaching Focus
To combine cardiovascular output with functional strength as well as celebrate that we have come this far
and that we can begin securing our spot for next season.
Warmup
Notice the increase in repetitions for the Push Up and Sit Up.
Workout
Remind the team of Sumo Squat Jumps and introduce the more Advanced Burpee to those who want to
try. Explain that the reps are descending and their run is the same as their warm up run. Have them
complete the formula and then finish with 150 Wall Balls at their top medicine ball weight.
Coaching Tips
• Have the room pre-set with medicine balls placed to the side
• Ensure that each exercise is completed properly
• Have all team member’s names on the board and record their finish times
• If someone is still going, give them the 40min time score and ask them to complete Wall Balls
"
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Week 5 Workout 2
"""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 30
Sit Up 30
WORK OUT
"
10 Knees to Elbows
20 Power Clean & Press
30 Plyo Lunges
40 Push Up
500m Sprint
""
TIME
"
5x
Max Workout Time 45mins
Coaching Focus
To continue combining cardiovascular output with functional strength at maximum effort.
Workout
Three of the four exercises are body weight exercises, ask your team members to go with a top weight for
the Power Clean & Press. Explain the formula of 5 sets of 10 Knees to Elbows, 20 Power Clean & Presses,
30 Plyometric Lunges, 40 Push Ups and the 500m Sprint. Everything should be done at maximum effort.
Repeat 5x.
Coaching Tips
• Have the bars preset with the Clean & Press weight. You know your team now!
• Ensure that each exercise is completed properly
• Have all team member’s names on the whiteboard with 5 circles beside their name, each circle
represents a set
• Ask the team to strike out one circle at the completion of each set (this helps them keep track and
not lose count of where they are)
• Record their finish times beside their names
Week 5 Workout 3
""WARM UP
"
WORK OUT
1x Run
Walking Lunges
Toy Soldiers
Push Up 30
Sit Up 30
TIME
21 Burpees
300 Jump Rope!
18 Push Up
400 Jump Rope
15 Burpees
500 Jump Rope
12 Push Up
600 Jump Rope
9 Burpees
700 Jump Rope
6 Push Up
800 Jump Rope
"
Max Workout Time 45 mins
Coaching Focus
To keep it simple by using three exercises and coaching high intensity for cardiovascular and functional
strength results.
Workout
There are three exercises to this formula; Burpees, Jump Rope and Push Ups. No equipment needed
except Jump Ropes. The focus is to create an environment of hard work and high intensity. The cardio
component is the Jump Rope and the functional strength component is perfect execution of the Burpees
and Push Ups. The repetitions of Jump Rope increase while the repetitions of the strength exercises
decrease.
Coaching Tips
• Place the Jump Ropes on the floor where you want your team members to stand.
• Encourage them to find a system of counting in their heads for the Jump Rope so they don’t lose
track.
• Record their finish times beside their names.
By the end of this workout they will have completed 3000 Jump Rope!
"
Week 6 Workout 1
""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 30
Sit Up 30
WORK OUT
TIME
40 Push Up
40 Chin Up
40 Deadlift
40 Power Clean &
Press
40 Thruster
40 Burpees
40 Box Jump
40 Wall Ball
40 HP KB Swing
40 Everest Climbers
2x Run
Max Workout Time 40mins + 2x Runs
Coaching Focus
To demand highest workload and best technique.
Workout
Explain the Thruster. They will be familiar with this exercise from the Power Clean & Thruster however
review the target zones and allow a few minutes for them to practice. Explain the formula of 10 exercises of
40 repetitions each, finishing with 2x Run.
Coaching Tips
• Have the room set up with all equipment
• Preset bar weight for Thrusters, Deadlifts and Power Clean & Presses
• Ensure that each exercise is completed properly
• Have all team member’s names on the whiteboard
• Record their finish times beside their names
Week 6 Workout 2
""""""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 30
Sit Up 30
WORK OUT
ROUNDS
45mins of
1x Run
30 Box Jumps
30 Wall Balls
Max Workout Time 45mins
Coaching Focus
To work for a continuous 45mins with the aim of flushing the body before the fitness test.
Workout
Straight forward set of 1x Run, 30 Box Jumps, 30 Wall Balls and repeat…1x Run, 30 Box Jumps, 30 Wall
Balls and repeat…this is a continuous workout for 45mins. Their goal is to do as many rounds as possible.
Coaching Tips
• Write all the team names on the whiteboard
• Encourage them to draw a little circle beside their name after each round
• Each circle represents a round, total them at the end
• Put out all boxes and encourage everyone to jump at their top height
• Encourage everyone to use their top medicine ball weight
"
"
"
"
Week 6 Workout 3
""WARM UP
"
1x Run
Walking Lunges
Toy Soldiers
Push Up 10
Sit Up 10
WORK OUT
TIME
Fitness Test
1x Run
30 Push Up 10 Plyo Lunge
20 Push Up 20 Plyo Lunge
10 Push Up 30 Plyo Lunge
500m Sprint
30 Burpees 10 Sit Up
20 Burpees 20 Sit Up
10 Burpees 30 Sit Up
1x Run
Last Man Standing Drill
Max Workout Time – as long as it takes
Coaching Focus
To re-establish how far they have come and to celebrate the results and improvements over the last six
weeks.
Fitness Test
Review the workout and explain the 1x Run at the start and the end of the workout with a sprint in
between. The workout is to complete 30 Push Ups straight into 10 Plyo Lunges, 20 Push Up into 20 Plyo
Lunges, 10 Push Up into 30 Plyo Lunges etc. Their goal is to be as quick as they can.
Coaching Tips
• Write each individual name on whiteboard
• Write their previous time so they have a clear target to beat
• Leave a space for their new time
• Place the ‘time to beat’ from the fitness test as a second target to try and beat
• Keep the energy high and encourage and praise a lot!
Once everyone is finished, complete the Last Man Standing Drill with 5 exercises if there is time.
Congratulate everyone for all their hard work and be sure to secure their spot for next season.
"
TribeFIT DRILLS
Some of the workouts in Season 2 have a Team Drill at the end of the workout. Below you will find the
various options and their explanations. Should you find that you have an exceptional team and they finish
well within the allocated class time, then feel free to add a few of these amazing TribeFIT Drills.
Remember - Together we achieve MORE!
100 Push Up Drill
Pair the teammates together and ask them to stand facing each other. There should be two lines face to
face. Ask everyone to get into Push Up position. On your call ask everyone to begin doing 50 Push Ups.
Once one of the pairs is finished, they would encourage and support their teammate to finish their 50.
Once they have both completed 50 Push Ups, they each take a turn doing 10 Push Ups each until they
both reach another 50 Push Ups. This is a partner drill so only one partner is to go as fast as they can to
finish their 10 and then the other partner begins. The goal is to have each pair finish in as little time as
possible. Once the first pair is finished ask them to support and praise the other pairs until everyone has
finished.
10 Push Ups and 5 Burpees Drill
Pair the teammates together into Partner A and Partner B. Ask them to stand facing each other. There
should be two lines face to face. Ask Partner A to get into Push Up position. Explain that Partner A must
complete 10 Push Ups and 5 Burpees before Partner B can begin. Each pair must complete 10 rounds of 10
Push Ups and 5 Burpees each. The goal is to have each pair finish in as little time as possible. Once the
first pair is finished ask them to support and praise the other pairs until everyone is done.
500m Team Relay Sprints
Map out a 250m track. Pair the teammates together into Partner A and Partner B. Ask Partner A to stand in
line in front of Partner B. All teams should be side by side. Ask Partner A to run the 250m track and turn
around and return back as quick as they can. They then tag Partner B. Partner B runs as quick as they can
to the 250m mark and then returns and tags Partner A. Each Partner should go through the relay 5x. The
goal is to have each pair finish in as little time as possible. Once the first pair is finished ask them to
support and praise the other pairs until everyone is done. Congratulate them and let them know that they
have just run 2500m meters each!
Last Man Standing (no hesitation)
Ask the team to stand in two lines facing you (their Run & Push formation). Choose any of the following
exercises and ask them all to begin on your count to do as many as they possibly can without hesitation,
stopping or losing form. Stop anyone who hesitates, is not keeping pace, losing technique. Ask them to
pullout and support the others. The goal is to see who will be the ‘Last Man Standing’.
Exercises: Burpees, Push Ups, Sumo Jumping Squats, Plyometric Lunges, Sit Ups, Mountain Climbers,
Everest Climbers, Chin Up, Pull Up, Knees to Elbows, Jump Rope.
"
EVEREST CLIMBERS
TECHNIQUE
Everest Climbers are an extension of the Mountain Climber. Place body in Push Up position. Keep your
back flat and drive your chest forward. Be sure to hold neutral spine, engage your core and bring your
weight forward into the upper body. First, take your right leg and bring your right foot to the outside of your
right hand. In one action switch the right leg back to the Push Up position and bring your left foot to the
outside of your left hand. Continue alternating legs for given number of time or repetitions.
COMMON FAULTS
Hands are too far forward
Back is arched either towards the floor or the ceiling
Feet not coming far enough forward
OPTION
Mountain Climbers
SUMO SQUAT JUMPS
PRIMARY MUSCLES
Glutes, Quads, Core
TECHNIQUE
Begin by standing over a box that is about 25-30cm in height. Stand with one leg on either side of the box.
Sink through the hips into squat position and in one fluid movement jump from the squat onto the top of
the box. Land softly onto the top of box into a squat position with feet hip width apart and immediately
jump back off the box back into the original squat position. Move arms in and out naturally with the rhythm
of the squat. Repeat this movement for the specified period of time or repetitions.
COMMON FAULTS
Not enough depth in the squat
Landing with straight legs as opposed to landing in the squat position
Not keeping movement fluid and continuous
OPTION
Step Sumo Squats
Perform the same action but eliminate the jumping, just step side to side. For example, one squat in the
middle, one to the right, one in the middle one to the left.
KNEES TO ELBOWS
PRIMARY MUSCLES
Rectus Abdominals, Flexors, Lats
TECHNIQUE
Begin by standing directly below your Chin Up bar, feet hip width apart. Grab the bar with an underhand
grip and pull your body off of the floor until the arms are bent to 90degrees. Ensure your shoulders are
back and your chest is lifted. While holding that position, in a controlled manner lift your knees up until they
touch your elbows. Return legs to start position and repeat the movement for required number of
repetitions.
COMMON FAULTS
Swinging or “kipping action” body needs to stay still
Shoulders rolling forwards and rounding through the back
OPTION
Keep arms straight and bring knees as high as you can.
DOUBLE UNDER
TECHNIQUE
This is an exercise that uses the Jump Rope. Just like skipping but a Double Under is when you are able to
spin the rope 2 times under your feet in one jump. You must be sure to activate the Double Under when
the rope is in front of the foot and not when it is behind.
COMMON FAULTS
Using shoulders instead of wrist to initiate rope rotations
Skipping with alternating legs as opposed to jumping off both feet
OPTION
Choose every third or fourth single skip to try a Double Under
Triple the skipping repetitions of a single skip
ADVANCED BURPEE
TECHNIQUE
Begin in a standing position. Drop into a crouch position and place your hands on the floor just outside
your knees. Jump your feet back in one quick motion and perform a Push Up until the chest is one fist
distance from the floor. Push up and jump both feet back into the crouch position. Then extend the body
upward with hands above the head and jump high off the floor. Land in standing position and repeat
movement for required reps.
COMMON FAULTS
Collapsing through the hips when legs are extended in push up position
Not fully extending the legs when jumping feet back to push up position
OPTION
Burpee
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