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 LEVEL
Intermediate / Advanced
SESSION DURATION
45—60 Minutes
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.
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.
THANK YOU FOR SELECTING YOUR PROGRAM. THE GAINZ ARE ON THEIR WAY. WE ARE NOW TRANSFERRING YOU TO OUR TRUSTED PARTNERS AT TRAINHEROIC TO FINALIZE YOUR SUBSCRIPTION.
SAMPLE WEEK
Time for some monkey business.
LFG.
Pre Warm Up
5mins
Plank Hold
3 x 30secs
Side Pillar
3 x 15secs
Cinder Block Rotational Wall Sit
3 x 30secs
Front Carry Split Squat w / Active Foot
4 x 8
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
Front Carry Squat
3 x MAX 30secs
Rock Back Calf Raise
3 x 15
Bungee Cord Curls
4 x 0:30secs MAX
Cinder Block Alternating Curl
4 x 10
Cool Down 5
1 x 5mins
Soreness is expected from the amount of work yesterday. Today we smash more.
Pre Warm Up
1 x 5mins
Plank Hold
3 x 30secs
Push Ups
12, 10, 8
Spiderman Complex to Vertical Rotation
3 x 2
Cinder Block Lateral Lunge
8, 8, 6, 6, 5, 5
Cinder Block Get Up Sit Up
6 x 6
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
Kneeling Close Clapping Push Ups
3 x 15
Slide Board Push Ups
3 x 10
Cinder Block Pull Over
3 x 10
Bungee Dead Bugs
4 x 60secs
Cinder Block Toe Touch
4 x 10
Cool Down 1
1 x 4mins
Monkey see. Monkey do.
Pre Warm Up
1 x 5mins
Elevated Hip Bridge
3 x 30secs
Elevated Dying Bugs
3 x 30secs
Push Up
3 x 10
Inch Worm Hands Only
4 x 4
Side Pillar w/ Reach Under
4 x 30secs
Cinder Block Reverse Lunge w / Twist
15, 10, 5, 15
Push Ups
30, 20, 10, 30
4 Way Dead Bugs
4 x 60secs
Calf Iso-Hold - Dorsiflexion
3 x 30secs
Calf Iso-Hold - Planter Flexion
3 x 30secs
Single Leg Calf Raise
3 x 30secs
Cinder Block Dips
3 x MAX
Reverse Shrugs on Dip Bars
3 x 15
Bungee Face Pulls
3 x 15
Cool Down 2
1 x 4mins
BEST IN CLASS TECHNOLOGY
Follow your Power Athlete programming on our trusted partner app, TrainHeroic.
TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.
PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.
EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts..
COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.
TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.
SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.
“Very grateful for Third Monkey when everything shutdown it's been very impactful to my training. 100% recommend”
Michael Laurila
Verified Follower
“Well thought out, true strength and conditioning without gimmicks.”
Rob
Verified Follower
“Effective strength & conditioning program without any of the frills or BS that doesn’t work.”
Khayam Masud
Verified Follower
“Very grateful for Third Monkey when everything shutdown it's been very impactful to my training. 100% recommend”
Michael Laurila
Verified Follower
“Well thought out, true strength and conditioning without gimmicks.”
Rob
Verified Follower
“Effective strength & conditioning program without any of the frills or BS that doesn’t work.”
Khayam Masud
Verified Follower
STOP MONKEYING AROUND.
GET SERIOUS.
THANK YOU FOR SELECTING YOUR PROGRAM. THE GAINZ ARE ON THEIR WAY. WE ARE NOW TRANSFERRING YOU TO OUR TRUSTED PARTNERS AT TRAINHEROIC TO FINALIZE YOUR SUBSCRIPTION.
OTHER PROGRAMS
FREQUENTLY ASKED QUESTIONS
Check our frequently asked questions to maximise your gains. Learn from others who’ve walked the path before you.
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