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At the Monkey Bar Gym we move like we were born to. We run, we jump, we crawl, we climb, and we play. You’ll find no big expensive machines here, just simple workout tools we use at MBG locations across the country, many designed by MBG owner Jon Hinds. You can use any of this equipment to practice our online MBG workouts at home, on a playground, or while traveling to get lean, long and strong! |
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Here you will find our free training and nutrition articles! We offer informative articles on a variety of topics including workout tips, kettlebell, bodyweight, D-Ball, and sandbag training, nutrition information, interviews and articles from leading industry professionals. |
Passion + Atmosphere + Hard work + alignment + progression = Continuing Results.
Our secret is our passion for what we do. This passion is passed onto all our members in every session. All this positive energy creates an amazing training atmosphere where we all feed off each other.
Our training system follows a format that keeps you progressing from month to month in a safe and controlled manner
We structure our workouts so that each week you will get to choose from:
• 3 strength/power workouts - Mon / Wed / Fri
• 3 strength & power endurance- Tues / Thurs / Sat
Group workouts are approximately 1 hour in length consisting of approximately 10-15 Minutes of mobility warm up, 5 minutes running through technique/ workout requirements and finishing with 15+ minutes of Eichens Yoga to Finnish the session.
Workouts are set out for you each day and logged onto workout cards provided at the gym. Daily workouts are performed & logged in training cycles from 6-8 weeks in length.
The MBG caters for all levels of ability. Within each daily workout lay 3 separate levels of performance to choose from- stability, strength and power. We recommend you master each level before powering through to the next level.
Stability (and alignment) is the first level of training. This level focuses on improving your ability to align your body correctly. It is extremely important that you develop a good base before moving on to the strength level of training. You should not load a misaligned body.
Strength is the second level of training. Strength level focuses on making the same stability exercises more challenging through greater range of motion and added resistance.
Power is the highest level. Power level exercises are much faster and more dynamic than the other two levels, requiring increased levels of both strength and stability. Have you ever heard the statement "Speed without control is a dangerous thing?" Stability and strength are essential to your success at power level.
• Please note all new members must attend at least one of our technique sessions, No exceptions.
• Please call and book in for a technique session prior to your first workout. Ph 0417717177 or 89413610
The following is a template of our skill level challenges for you to rate your progress.
Skill Level Challenge: Stability / Strength / Power / Pro| SKILL | Stability | Strength | Power | Pro |
| Pushing | 1 push up | 25 push ups | 50 push ups | 50 push ups on JG |
| KB back pr.x10x25% | KB back pr.x10x50% | KB back pr.x10x75% | KB back pr.x10x100% | |
| 10 down dogs | 1 HSPU | 10 HSPU's | 10 HSPU on 12" box's | |
| KB MP 25% bodywt. | KB MP 50% bw. | KB MP 75% bw | KB MP 100% bw | |
| Cable (C-TNT) MP 40% bw | C MP 50% bw | C MP 75% bw | C MP 100% bw | |
| Lat HS walk 15 yards | Lat HSW 30 yards | Lat HSW 30y face fl. | Free HSW 60 yards | |
| Pulling | 20 x 90 deg JG chin | 10 chin ups | 20 chin ups | 30 chins to chest |
| 20 x 90 deg JG chin | 1 chin up x 25% bw | 1 chin up x 50% bw | 1 chin up x 75% bw | |
| 20 x 90 deg JG chin | 20 kips | 40 kips | 60 kips to chin | |
| 30 sec hold without legs | 1 x 20' rope w/feet | 1 x 20' rope no feet | 2 x 20' rope no feet | |
| 2 x cliff crawls | 5 x cliff crawls | 10 x cliff crawls | 15 x cliff crawls | |
| hip push | 50 full squats | KB front squat - 10 x 50% bw | KB fr. Squat - 10 x 75% bw | KB fr. Squat - 10 x 100% bw |
| hold jump ready for 60 sec | 20" vertical jump | 30" vertical jump | 40" vertical jump | |
| foot up lunge: 20s (knee touch) | 10s x 50% bw | 10s x 75% bw | 10s x 100% bw | |
| hip pull | broad jump: hold x 60 sec | 8' broad jump | 9' broad jump | 10' broad jump |
| KB swing - 20 x 25% | 1 KB Snatch:30s x M24k, W16k | 2A Snatch x 6 x 75% bw | 2A Snatch x 1 x 100% bw | |
| KB deadlift: 50% bw | KB deadlift: 100% bw | KB deadlift: 150% bw | KB deadlift: 200% bw | |
| 1KB clean: 12s x 25% |
2KB floor clean: 50% bw |
2KB floor clean: 75% bw | 2KB floor clean: 100% bw | |
| core | PW incline plane hold 60 sec. | PW crawl: 50 yards | PW crawl: 100 yards | PW crawl: 100 yd + 10% bw |
| seated tucks: 20 | v-ups: 20 | v-ups: 30 | v-ups: 40 | |
| metabolic | 10 min x 15/15 C/PP 100 w/mb | 100 reps: M16k's / W12k's | 100 reps: M24k's / W16k's | 100 reps: m32k's / W24k's |
| SSST: 1A swing - M16k, W12k | SSST: 150 - M24k, W16k | SSST: 200 - M24k, W16k | SSST: 200 - M32k, W24k | |
| 30/100/1000: pw pikes/JR | 30/200/2000: pw crawl/JR | 30/300/3000: pw crawl/JR | 30/300/3000: pw crawl/JR+10%bw | |
| 15/15: 100 kneePU/60d chins | 15/15: 100 push ups/90d chin | 15.15:100 box push ups/70 kips | 15/15: 50 hspu / 100 kips | |
| speed | Run in place: 60 in 30 seconds | 60 yd shuttle: under 14.0 | 60 yd shuttle: under 12.0 | 60 yd shuttle: under 11.0 |
| 440 run: 2:00 | 440 run: 1:30 | 440 run: 1:05 | 440 run: 0:55 | |
| 1 mile run: 9:00 | 1 mile run: 7:30 | 1 mile run: 6:00 | 1 mile run: 5:00 | |
| Jump Rope 150s: 4:00 | Jump Rope 150s: 3:00 | Jump Rope 150s: 1:45 | Jump Rope 100s dbls: 2:30 |