CARD DECK

GYM AND INDIVIDUAL CHALLENGE: To quantify the results each gym can keep track of how fast their classes get it done, or you can have a friendly battle between your classes, so if the 6:00 am class gets it done in 45 minutes but the 5:00 pm class gets it done in 42 minutes then the 6:00 am class and push it harder the following week.

No buyout for this workout.

For Challengers or Stability level students:

Down Dogs or BXT Down Dogs, Body Rows, Hindu Squats or Box Squats if range of motion is not full, and Cable Full Extensions.

Get all the equipment used in today's workout at the Monkey Bar Store

GROUPS OF 3

40/20, 3 times through each, so 9 minutes total each section, 27 minutes total workout time. Rest 2 minutes between each section.

• Russian Twists
• Box Step Ups
• Skaters
  

• Sit Outs
• Cable Full Extensions
• Lateral Box step ups

• Med Ball or Light D-ball Slams onto crash mat
• Box Squats to 6-12” box
• Jump Rope

Get all the equipment used in today's workout at the Monkey Bar Store

30/300/3000

• 30 minutes to do: (stability level folks - beginners, look below)
• 300 yards Power Wheel Crawl
• 3000 Jump Rope revolutions

Start with either the Jump Rope or the Power Wheel Crawl. Must finish one exercise before moving to the next; no going back and forth.

Buyout:

1 minute of D-ball Cleans with 1/2 your bodyweight for a goal of 30 total reps. 30 Reps with 50% your bodyweight here is considered Silverback level and is a very high level of fitness! If you are not using 1/2 of your body weight and get 30 reps, then move up in weight each week as you continue to hit 30+ reps and eventually move up to using 50% bodyweight and going for as many as possible reps in the 60 seconds. So far over 14 MBG trainers and students have achieved this high level!

For Challengers or Stability level students:

Drop the goal numbers down to 100 and 1000. You can also do regular crawling instead of Power Wheel.

Get all the equipment used in today's workout at the Monkey Bar Store

15/15

4 exercises and stick with each exercise for 7 minutes

• Muscle Ups – Jungle Gym XT, Box, Pullup Revolution or BXT
• Tiger Push ups - Knees, BXT or Regular
• Chins/Kips - 60-90 Degree, Regular Chins or Kips
• Hindu Push Ups - Down Dog or Hindu

Buyout #1: 5 minutes of Double Front Squats for as many reps possible

Goal weights:  Men - 24k’s,  Women - 16k’s
When you can perform 40 or more reps then move up to the next load the following week. Kettlebells can be substituted with Power Jumper cables as well here.

Buyout #2: 2:00 Back Dome

Hold back dome as long as possible up to 2:00 minutes. If you can do that then add resistance via belt and kettlebells on the hips. If you drop, then check out the clock and add your rest to the 2 minutes.

EXAMPLE: You do back dome for 30 seconds, rest 10, then another 30 seconds, rest 20, then 20 seconds, rest 10, 20 seconds BD, rest 10, 20 seconds BD which is 2 minutes total of back dome, but it took you 3:20 to complete your total of 2 minutes of back dome! IF YOU CANNOT DO BACK DOME, then you do the same off the wall while standing and with your hands back on the wall. This is called wall back dome and you follow the exact same timing.

For Challengers or Stability level students:

Get all the equipment used in today's workout at the Monkey Bar Store

4 minutes of work and 1 minute of rest
Repeat 4 times

Goal is 25 reps of the exercise in 1 minute or under. No worries if you do not hit 25 reps - do your best, keep track, and work to improve each week!

1. Hindu Squats - touching fingers to the floor on each rep
2. 1 Arm Snatch left arm
3. Lateral Box Jumps 12”-18”
4. 1 Arm Snatch right arm

Power Level: if you want more of a challenge as the cycle goes on then you can wear 1 Power Jumper band during the workout. If you don’t have a box, then use a cone to jump over and count 2 sides as one rep.

Buyout:

Power Wheel Crawl 1 set as far as possible in 5 minutes or
Power Wheel Rollouts 5 minutes in a 15/15 format

If you are at stability level, Box Squats can replace the Hindu Squats if you are unable to touch the floor. Cable Full Extensions can replace the Snatches (either do 1 arm Cable Full Extensions or 2 hands one cable)

Get all the equipment used in today's workout at the Monkey Bar Store

No Monkey Bar Gym in your Neighborhood? Traveling? No Problem

MBG Travel Workout Substitutions for any Kettlebell, D-ball or Sandbag exercise:

• We have 3 levels to each exercise, in progressive order: stability / strength / power
• Not sure which level? Take our MBG Fitness Test!
• For all cable exercises use our TNT cable, 1 light means 1 light TNT cable, etc.
  

Cleans - TNT Cable cleans x 1 light cable / 1 heavy / 2 light to medium

Snatches - cable full extension x 1 light / 1 heavy / 2 light to 2 medium

Presses - cable press x 1 TNT cable / x 2 TNT cables / x 3 TNT cables OR bodyweight press - down dog push up / high box down dog / handstand push up

Back Presses - push ups x knees / regular push up / power push up (ppu)

Renegade Rows - Jungle Gym XT body rows at 60-90 degrees / feet on box / no legged

Rope or Pole climb not available - Jungle Gym XT chin ups x 60-90 degree assisted / jump chin ups / chin ups. In your hotel room also try out the power up chin up...awesome for chin ups and all sorts of great tucks and leg raises! And best of all it fits in your pocket!

Power Wheel - substitute with the Jungle Gym XT for all. Power Wheel pike ups, knees to elbows, even crawling forward and backwards can all be done with the Jungle Gym XT. Flip over and instead of Power Wheel leg curls do Jungle Gym XT leg curls.

Lunges and Squats - TNT Cables front squats x 1 cable / 2 cables / 3 cables OR - add speed with Power Jumper jumps to the rim for strength and power levels. Do our #1 Jump Training drill, the 2/1/0 workout! Set one x 2 PJ bands x 10, set two x 1 PJ band x 10, set three x no resistance x 10 to rim. By this time you should feel like you're jumping out of the gym!

If we did not mention an alternative, tell us and we'll put it up on this page for you and everyone else.

Sincerely,

Jon Hinds