Archive Workouts

150 Russian Twists for time
Scale: 100 reps
Rotational core work seems to take a back seat many times and it is critical to building a strong overall core. This particular WOD is something I've done for years with my clients. It is challenging both mentally and physically. Think of this as a speed exercise. Work back and forth as fast as possible to minimize the amount of time holding in the tuck position. Slow reps will make this even harder! Don't be deceived. The first 50 or so reps might seem easy, but it will drop off very quickly after that! Be smart with how you break up the reps. If you want to challenge for a top time, try to go unbroken. Last 30+reps will be a mental test! Reps only count when both hands touch both sides. Rep is counted 1 on each side so 300 reps total (150 each side)
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Let's see who wants to push the bike and try to redline to the end, and who wants to work some more strategy to conserve on the bike and get to the overhead squats with stamina to spare. This should be a great test to see how your overhead stability maintains with some dead legs and lactic build up. Choose your strategy, test yourself, and don't forget that technique matters if you want to move well through the overhead squat and limit poor movement qualities.


For Time,
25 Cal Bike + 50 OHS @ 95lbs

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For Time,

10 Ring Muscle Up - 1k Row
8 Ring Muscle Up - 800m Row
6 Ring Muscle Up - 600m Row
4 Ring Muscle Up - 400m Row
2 Ring Muscle Up - 200m Row

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Just a good old fashion triplet. Come out of the gate too hot here and you will be paying for it...slow and steady wins the race on this one...with maybe a bit of speeding up in the final few minutes of the AMRAP.
5 Toes to Rings
10 Alternating dumbell Snatch (50/35)
20 Box Jumps (20/24)
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We love strict movement at Power Monkey...they help to ensure good strength based movement with proper body positions. The trick to this workout is to find a manageable pace from the start that doesn't leave you breathing too heavy but still allows...
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