ThirdMonkey

NO GYM, NO GEAR? NO PROBLEM.
AUSTERE TRAINING TO TEAR DOORS OFF

TRAIN LIKE A THIRD MONKEY

Got extreme equipment restrictions? All you need is this program, some easy to obtain gear from your local hardware store, and the mentality to train like you’re the Third Monkey in line to board Noah’s Ark, and brother... it's starting to rain.

 

Skill_Intermediate_Advanced

SKILL LEVEL
Intermediate / Advance

Time

SESSION DURATION
45—60 Minutes

Training_Per Week

TRAINING PER WEEK
Six Days

UNLEASH YOUR INNER BEAST

Don’t let gear restrictions hold you back. Third Monkey’s austere style training drives adaptation to make King Kong jealous.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
ONE MONTH
$27
ONE YEAR
$270
SAVE 16.7% /mo

UNLEASH YOUR INNER BEAST

Don’t let gear restrictions hold you back. Third Monkey’s austere style training drives adaptation to make King Kong jealous.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
ONE MONTH
$27
ONE YEAR
$270
SAVE 16.9% /mo
Third Monkey Cinder Block Training copy

SAMPLE WEEK

Monday
DAY 1
FROM THE DESK OF JOHN WELBOURN

Time for some monkey business.
LFG.

PREP

Pre Warm Up
5mins

MONKEY FLEX

Plank Hold
3 x 30secs

Side Pillar
3 x 15secs

Cinder Block Rotational Wall Sit
3 x 30secs

MONKEY STRENGTH

Front Carry Split Squat w / Active Foot
4 x 8

MONKEY SWEAT

Cinder Block Bent Over Row
8 x MAX

Cinder Block RDL to Shrug
8 x MAX

Single Arm Cinder Block Push Press
8 x MAX

MONKEY PUMP

Front Carry Squat
3 x MAX 30secs

Rock Back Calf Raise
3 x 15

BICEPTION

Bungee Cord Curls
4 x 0:30secs MAX

Cinder Block Alternating Curl
4 x 10

RECOVERY

Cool Down 5
1 x 5mins

Tuesday
DAY 2
FROM THE DESK OF JOHN WELBOURN

Soreness is expected from the amount of work yesterday. Today we smash more.

PREP

Pre Warm Up
1 x 5mins

MONKEY FLEX

Plank Hold
3 x 30secs

Push Ups
12, 10, 8

Spiderman Complex to Vertical Rotation
3 x 2

MONKEY STRENGTH

Cinder Block Lateral Lunge
8, 8, 6, 6, 5, 5

Cinder Block Get Up Sit Up
6 x 6

MONKEY SWEAT

Standing Cinder Block Tricep Extension
20, 15, 10, 5

Cinder Block Standing Tea Pot
20, 15, 10, 5

Cinder Block Hip Bridge
20, 15, 10, 5

BARREL CHEST

Kneeling Close Clapping Push Ups
3 x 15

Slide Board Push Ups
3 x 10

Cinder Block Pull Over
3 x 10

TREE TRUNK

Bungee Dead Bugs
4 x 60secs

Cinder Block Toe Touch
4 x 10

RECOVERY

Cool Down 1
1 x 4mins

Wednesday
DAY 3
FROM THE DESK OF JOHN WELBOURN

Monkey see. Monkey do.

PREP

Pre Warm Up
1 x 5mins

MONKEY FLEX

Elevated Hip Bridge
3 x 30secs

Elevated Dying Bugs
3 x 30secs

Push Up
3 x 10

MONKEY TRUNKEY

Inch Worm Hands Only
4 x 4

Side Pillar w/ Reach Under
4 x 30secs

MONKEY SWEAT

Cinder Block Reverse Lunge w / Twist
15, 10, 5, 15

Push Ups
30, 20, 10, 30

BANANA TIME

4 Way Dead Bugs
4 x 60secs

CALF CARVER

Calf Iso-Hold - Dorsiflexion
3 x 30secs

Calf Iso-Hold - Planter Flexion
3 x 30secs

Single Leg Calf Raise
3 x 30secs

TRAPEZOID

Cinder Block Dips
3 x MAX

Reverse Shrugs on Dip Bars
3 x 15

Bungee Face Pulls
3 x 15

RECOVERY

Cool Down 2
1 x 4mins

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Follow your Power Athlete programming on our trusted partner app, TrainHeroic.

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Anywhere_

TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.

Performance_

PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.

Guidance_

EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts..

Compete_

COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.

track_

TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Share_

SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.

ML

“Very grateful for Third Monkey when everything shutdown it's been very impactful to my training. 100% recommend”

Michael Laurila

Power Athlete

RO

“Well thought out, true strength and conditioning without gimmicks.”

Rob

Power Athlete

KM

“Effective strength & conditioning program without any of the frills or BS that doesn’t work.”

Khayam Masud

Power Athlete

STOP MONKEYING AROUND.

GET SERIOUS.

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