TRIBE Weekly Training Camp Workouts

4-Week Rotation

Weekly themes that work for everyone—strength, fitness, and movement quality. Expand a week, then expand the specific day/class you want to view.

Week 1 — Build the Base Consistency, clean technique, and sustainable effort.
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Monday

Strength + Reset

Functional Strength — Workout 1 Full body strength with steady pacing
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Warm-Up (5 minutes)

  • Squat-to-stand — 6 reps
  • Hip hinge drill — 8 reps
  • Band pull-apart — 12 reps
  • Tall posture march — 30 sec

Block A — Squat + Pull

  • Goblet Squat — 4 sets × 6 reps
  • 1-Arm DB Row — 4 sets × 8 reps / side
  • Rest ~60 sec

Block B — Hinge + Press

  • KB Romanian Deadlift — 3 sets × 8 reps
  • DB Bench Press (or Floor Press) — 3 sets × 8 reps
  • Rest ~60 sec

Block C — Carry + Core

  • Farmer Carry — 3 rounds × 40 sec
  • Standing Pallof Press (Band) — 3 sets × 10 reps / side

Cool Down (5 minutes)

  • Hamstring stretch — 45 sec / side
  • Chest/shoulder stretch — 45 sec / side
  • Slow breathing
Mobility + Recovery Full body reset
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Mobility + Recovery (30–35 minutes)

  • Breathing (knees bent) — 5 slow breaths
  • Cat–cow — 8 reps
  • Seated thoracic rotation — 6 / side
  • Figure-4 stretch — 45 sec / side
  • Hip flexor stretch — 45 sec / side
  • Standing hamstring stretch — 45 sec / side
  • Calf stretch — 45 sec / side
  • Standing forward fold — 60 sec
  • Tall standing breathing — 5 slow breaths

Tuesday

Boxing Skills

Boxing Foundations — Week 1 Warm-up → 4 × 8-min blocks → Cool down
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Warm-Up (5 minutes)

  • Light jump rope or march in place — 2 minutes
  • Arm circles + shoulder rolls — 1 minute
  • Torso rotations — 30 sec
  • Light shadowboxing — 90 sec

Block 1 — Simple Combos (8 minutes)

  • 1–2 (jab–cross)
  • 1–1–2 (double jab–cross)
  • 1–2–3 (jab–cross–hook)
  • 2–3 (cross–hook)
  • 3–2 (hook–cross)
  • 2–5–2 (cross–rear uppercut–cross)
Format: 45 sec work / 30 sec rest

Block 2 — Footwork Focus (8 minutes)

  • Step in → 1–2 → step out
  • Jab → step off (angle) → cross
  • 1–2 → pivot out (both directions)
  • Pivot → 3–2 (hook–cross)
  • Lateral step → 1–2–3
Format: 45 sec work / 30 sec rest

Block 3 — Add Defense (8 minutes)

  • 1 → slip → 2
  • 1–2 → roll → 3
  • 2 → slip → 2
  • 3 → guard → 2
  • 1 → pull back → 1–2
Format: 45 sec work / 30 sec rest

Block 4 — Mittwork (8 minutes)

  • 1–2 (mitts) → step off (angle)
  • 1–2–3 (mitts) → pivot out
  • 1 → slip (cue) → 2 (mitts)
  • 2–3 (mitts) → roll (cue) → 2 (mitts)
Partner rotation: 60 sec work / 30 sec rest

Cool Down (5 minutes)

  • Light shadowboxing — 2 minutes
  • Chest/shoulder stretch — 45 sec / side
  • Slow breathing

Wednesday

Conditioning

HIIT Conditioning — Week 1 Intervals that build fitness without chaos
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Warm-Up (5 minutes)

  • March or light jog in place — 60 sec
  • Bodyweight squats — 10 reps
  • Alternating reverse lunges — 6 / side
  • Arm swings + shoulder rolls — 30 sec

Block 1 (10 minutes) — 30:30

  • Step-Ups
  • Goblet Squats (KB or DB)
  • Fast march or light jog in place

Block 2 (10 minutes) — 40:20

  • Incline Push-Ups or Push-Ups
  • Dumbbell Rows or Band Rows
  • Front Plank (floor or elevated)

Block 3 (10 minutes) — 45:15

  • Farmer Carry (walk continuously)
  • Battle Ropes
  • Marching Carry (one or two dumbbells)

Cool Down (5 minutes)

  • Standing hamstring stretch — 45 sec / side
  • Chest/shoulder stretch — 45 sec / side
  • Slow breathing
Mobility + Recovery Full body reset
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Use Mobility + Recovery — Week 1

  • Follow the mobility plan listed on Monday

Thursday

Boxing Engine

Boxing Conditioning — Week 1 Warm-up → 9 × 3:00 rounds (rest 1:30) → Cool down
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Warm-Up (6–8 minutes)

  • Jump rope or march in place — 2 minutes
  • Dynamic hips + shoulders — 2 minutes
  • Shadowboxing (guard + movement) — 2 minutes
  • Easy bag touch (jab only) — 1–2 minutes

Rounds (9 × 3:00) — Rest 1:30 Between Rounds

  • Round 1: Bag — jab only + movement
  • Round 2: Bag — 1–2 + reset step
  • Round 3: Shadowboxing — light defense (slips/rolls)
  • Round 4: Bag — 1–2–3 + step out
  • Round 5: Cardio in place — 30 sec faster / 30 sec steady
  • Round 6: Bag — 2–3 + reset step
  • Round 7: Bodyweight — squats + step-back lunges (steady)
  • Round 8: Bag — freestyle (rule: exit with movement)
  • Round 9: Shadowboxing — smooth flow + short bursts

Cool Down (5 minutes)

  • Slow walk + breathing — 2 minutes
  • Chest/shoulder stretch — 45 sec / side
  • Hip flexor stretch — 45 sec / side

Friday

Strength + Restore

Functional Strength — Workout 2 Unilateral lower + upper strength + carries
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Warm-Up (5 minutes)

  • Reverse lunge reach — 5 / side
  • Glute bridge — 10 reps
  • Band face pull — 12 reps
  • Tall posture march — 30 sec

Block A — Unilateral Lower

  • Reverse Lunge — 4 sets × 6 reps / side
  • Rest 60–75 sec

Block B — Push + Pull

  • DB Bench Press or Incline Push-Ups — 3 sets × 8 reps
  • Chest-Supported DB Row or Band Row — 3 sets × 10 reps
  • Rest ~60 sec

Block C — Carry + Core

  • Suitcase Carry — 3 rounds × 30 sec / side
  • Side Plank — 3 rounds × 20–30 sec / side

Cool Down (5 minutes)

  • Hip flexor stretch — 45 sec / side
  • Hamstring stretch — 45 sec / side
  • Slow breathing
Mobility + Recovery Full body reset
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Use Mobility + Recovery — Week 1

  • Follow the mobility plan listed on Monday
Week 2 — Strength Focus Slightly heavier effort, more rest, and strong fundamentals.
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Monday

Strength + Reset

Functional Strength — Workout 1 Use Week 2 version
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Week 2 Content

  • Paste Week 2 Monday workout here
Mobility + RecoveryUse Week 2 version
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Week 2 Content

  • Paste Week 2 mobility here

Tuesday

Boxing Skills

Boxing Foundations — Week 2Use Week 2 version
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Week 2 Content

  • Paste Week 2 Boxing Foundations here

Wednesday

Conditioning

HIIT Conditioning — Week 2Use Week 2 version
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Week 2 Content

  • Paste Week 2 HIIT here
Mobility + RecoveryUse Week 2 version
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Week 2 Content

  • Paste Week 2 mobility here

Thursday

Boxing Engine

Boxing Conditioning — Week 2Use Week 2 version
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Week 2 Content

  • Paste Week 2 Boxing Conditioning here

Friday

Strength + Restore

Functional Strength — Workout 2Use Week 2 version
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Week 2 Content

  • Paste Week 2 Friday workout here
Mobility + RecoveryUse Week 2 version
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Week 2 Content

  • Paste Week 2 mobility here
Week 3 — Move Well Quality reps, better control, and smoother effort.
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Monday

Strength + Reset

Functional Strength — Workout 1Use Week 3 version
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Week 3 Content

  • Paste Week 3 Monday workout here
Mobility + RecoveryUse Week 3 version
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Week 3 Content

  • Paste Week 3 mobility here

Tuesday

Boxing Skills

Boxing Foundations — Week 3Use Week 3 version
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Week 3 Content

  • Paste Week 3 Boxing Foundations here

Wednesday

Conditioning

HIIT Conditioning — Week 3Use Week 3 version
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Week 3 Content

  • Paste Week 3 HIIT here
Mobility + RecoveryUse Week 3 version
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Week 3 Content

  • Paste Week 3 mobility here

Thursday

Boxing Engine

Boxing Conditioning — Week 3Use Week 3 version
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Week 3 Content

  • Paste Week 3 Boxing Conditioning here

Friday

Strength + Restore

Functional Strength — Workout 2Use Week 3 version
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Week 3 Content

  • Paste Week 3 Friday workout here
Mobility + RecoveryUse Week 3 version
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Week 3 Content

  • Paste Week 3 mobility here
Week 4 — Feel-Good Finish Solid work, smoother pacing, and recovery-friendly flow.
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Monday

Strength + Reset

Functional Strength — Workout 1Use Week 4 version
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Week 4 Content

  • Paste Week 4 Monday workout here
Mobility + RecoveryUse Week 4 version
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Week 4 Content

  • Paste Week 4 mobility here

Tuesday

Boxing Skills

Boxing Foundations — Week 4Use Week 4 version
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Week 4 Content

  • Paste Week 4 Boxing Foundations here

Wednesday

Conditioning

HIIT Conditioning — Week 4Use Week 4 version
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Week 4 Content

  • Paste Week 4 HIIT here
Mobility + RecoveryUse Week 4 version
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Week 4 Content

  • Paste Week 4 mobility here

Thursday

Boxing Engine

Boxing Conditioning — Week 4Use Week 4 version
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Week 4 Content

  • Paste Week 4 Boxing Conditioning here

Friday

Strength + Restore

Functional Strength — Workout 2Use Week 4 version
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Week 4 Content

  • Paste Week 4 Friday workout here
Mobility + RecoveryUse Week 4 version
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Week 4 Content

  • Paste Week 4 mobility here
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