TACTICAL

TRAINING MANUAL

PREPARE YOURSELF
WARNING: Not all exercise is suitable for everyone.
Before you begin this program you should have
permission from your doctor to participate in vigorous
exercise. The instructions and advice presented are in no
way intended as a substitute for medical counseling. If
done improperly any exercise has some risk of injury. If
you feel discomfort or pain, do not continue. The
creators, participants and distributors disclaim any
liability or loss in connection with the exercise or advice
herein and make no warranty express or implied
regarding your individual results.

LIMITATION ON LIABILITY: IN NO EVENT WILL THE

WILD GYM COMPANY LLC, ITS AFFILIATES OR THEIR
LICENSORS, SERVICE PROVIDERS, EMPLOYEES,
AGENTS, OFFICERS OR DIRECTORS BE LIABLE FOR
DAMAGES OF ANY KIND, UNDER ANY LEGAL
THEORY, ARISING OUT OF OR IN CONNECTION WITH
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THE WEBSITE, ANY CONTENT ON THE WEBSITE OR
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OTHER WEBSITES, INCLUDING ANY DIRECT,
INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL
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LIMITED TO, PERSONAL INJURY, PAIN AND
SUFFERING, EMOTIONAL DISTRESS, LOSS OF
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OR ANTICIPATED SAVINGS, LOSS OF USE, LOSS OF
GOODWILL, LOSS OF DATA, AND WHETHER CAUSED
BY TORT (INCLUDING NEGLIGENCE), BREACH OF
CONTRACT OR OTHERWISE, EVEN IF FORESEEABLE.
THE FOREGOING DOES NOT AFFECT ANY LIABILITY
WHICH CANNOT BE EXCLUDED OR LIMITED UNDER
APPLICABLE LAW.
Contents
Briefing 04
How to Use This Manual 06
Icons & Examples 07
Tactical Movement Glossary 08
Boot Camp 12
Mind
M nd 26
Conditioning 40
Missions 55
Debriefing 70

TWO roads diverged in a yellow wood,

And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth…
Robert Frost, The Road Not Taken
Your journey began a few seconds ago when you picked
up this manual and started down the road that diverges
into an unknown yellow wood. The hard part is over, you
have started.
My journey has wandered and evolved through many
different adventures, challenges, and feats. Several years
back as a Wildland Firefighter in the rugged Montana
terrain, fitness was a part of everyday life. In order to
perform at my best in extreme situations when the line
between life and death was clearly visible in the flames
surrounding me, I would spend downtime creating physical
challenges for myself and my crew. Carrying logs up
mountains, sprinting to summits, filling our packs to
become 100-pound weights—just some of the tests to
which I would submit my body and mind. Why? I saw it as
a way to get a glimpse into the inner-self. How would I
react when all goes to hell? How would my friends react?
It's one thing to think you can do something, it's another to
know. A venture into the unknown, facing the shadow of
uncertainty straight on, is, in fact, the only way to know.
This Tactical Manual consists of four defined sections:
Boot Camp, Mind, Conditioning, and Missions. Each
section builds upon the previous, and thus it is vital that
you progress through the manual in the order that it has
been designed.
Boot Camp is designed to build a base level of fitness
and kickstart your body and mind for the challenges that
you will face in the upcoming sections. We recommend
that you complete the six workouts in this section over
a two-week period, doing three workouts per week. It is
imperative that you keep track of the time it takes to
complete the first and last workout to make sure that you
have improved over the course of this section. If you do
not beat your original time, it is our recommendation that
you rest for 1 week, and then repeat Boot Camp.
Mind is all about breaking your fitness routine, or maybe
even your routine in general, and training outside the box.
Life does not happen on rubber mats, under fluorescent
lights, or at exactly 5:30pm three times per week. Life is

04
unpredictable and if your mind is untrained, you might not
have the capacity to adapt and conquer each day's unique
challenges. I spent three seasons as a Wilderness Ranger
and during that time performed two emergency helicopter
evacuations. Even though I had received no specific
training on how to evacuate someone from the
backcountry, I was able to remain calm and objective
throughout the rescue because of other technical training
that I had received. I hope that you always remain out of
harm’s way, but if you ever do find yourself in a dire
situation, the training in this section will help you fight for
your life.
Conditioning focuses on further elevating your fitness level
and increasing the total workload that your body can
handle. The volume and intensity will be the highest that
you have experienced thus far—expect to push your limits.
These workouts follow the High-Intensity-Interval-Training
philosophy and are not exceptionally long by design. They
are meant to be done at the highest level of intensity.
Missions are workouts which are less about how fast you
do them, but, rather the fact that you do them at all. The
sheer volume of physical exertion in these workouts is the
most extreme in this training program. Be sure that you are
ready mentally and physically before you attempt any of
these workouts.
This is serious: DO NOT do any of the Mission workouts
in a deconditioned state or without completing the
Boot Camp, Mind, and Conditioning sections of the
Manual. However, if you are confident in your ability, and
you have completed the prerequisite trainings, game on!
We recommend completing no more than one Mission
every 5 days. You will be working exceptionally hard, and
you must rest accordingly. When you have completed a
Mission, we want to know! Share your journey with us and
the monkii tribe. You may inspire another member to find
out what they are made of.
Good luck, and be Wild.
-Wild Man Dan

05
How to Use This Manual
This manual contains all of the information you need to
complete each workout safely. First, make sure to read the
brief overview. This overview will help you to understand
the goal and relative level of intensity of the workout. It also
includes efficiency tips which are paramount to your
success. Completing the workouts is important, but even
more important is how you complete each workout. Be
sure to progress through the Manual in order. Do not
randomly choose workouts to your liking. There is a
planned and calculated progression that is meant to both
enhance performance and prevent injury.
PREVENT INJURY. No one is standing there forcing you
to complete any workout. Listen to your body and be sure
to make a clear distinction between being in discomfort
and injury. If you feel like you are injuring yourself, you
probably are and should stop the workout immediately.
Live to fight another day. There is training hard, and then
there is training smart. We want you to do both and that
means knowing when to walk away.
Many of the workouts are broken down into Stages. These
are separate entities within the workout that are meant to
be done in order and include the prescribed rests.
A video is worth a million words. We have hyperlinked a
demonstration video for every movement in this Manual.
Refer back to these often whether you are reinforcing
perfect form or learning the movement for the first time.
This manual can be viewed on a desktop or mobile device.
It can also be printed to use as a hard-copy manual.
DO YOU PLAN ON COMPLETING ALL OF THE
MISSIONS IN THIS MANUAL? If so, you will have the
opportunity to join an elite group of individuals from around
the world and receive perks not offered to other less
motivated and mentally tough individuals. Read the last
page of this manual BEFORE beginning this program,
as proof of your accomplishment will be required.

06
Icons and Examples

Workouts

SPEED STAMINA CONQUER HYBRID

SPEED—Complete as quickly as possible.

STAMINA—Maximum effort during time allowed.
CONQUER—Complete all requirements.
HYBRID—A blend of 2 or more of the above categories.

Stages

00 8 2
COUNT UP COUNT DOWN COUNT UP
FROM ZERO FROM 8 MINUTES TO 2 MINUTES

COMPLETE TAKE A
TIMED BREAK

07
Tactical Movement Glossary
Archer Pushup
Start at the bottom of a pushup (thumbs touching or near the
armpit). Hold one arm in this position as you extend the other arm
so that you finish with the extended arm perpendicular to your body.
Return this arm to the start position and repeat with the other arm,
1 Archer Pushup = 1 rep from each arm (2 total reps)
Bear Crawl
Crawl on all-fours like a bear would walk.
Breath Hold
Do not inhale or exhale.
Broad Jump
Stand with your feet hip-width apart. Bend the knees, swing the
arms back and jump forward as far as you can using your arms
to gain extra momentum.
Burpee
From standing, bend at your waist and plant hands on the ground as
you jump your feet back. Lower yourself so that your chest and hips
are in contact with the ground. Press yourself back up using your
arms and back. Use your abs to pull your feet back towards your
hands and finish by jumping and clapping behind your head.
Burpee Broad Jump
Do one Burpee and instead of jumping and clapping, finish with
a Broad Jump.
Burpee Pullup
Do one Burpee and jump into a Pullup.
Curl
Set monkii bars to chest-height. Hold with the palms facing up,
lower down to the start position, and pull yourself up towards the
bars, flexing at the elbow.
Dip
Set monkii bars to torso-height. Jump into a locked-out position with
the arms while hugging the monkii bars into your sides. Send the
elbows back, and chest forward, as you lower into the Dip. Thumbs
should be close to your armpits, and then press back to the starting
position. Scale by extending feet and resting them on the ground.
Click on any movement for video demonstration.

08
Dip Support
Press into the locked-out position of a Dip and hold with the arms
fully extended.
Fly
Start in a pushup position, lower yourself down by moving your
hands away from your torso, then return to the start position.
Handstand Hold
Walk or kick up into a handstand against a support structure. Arms
should be fully locked-out. Hold this position for the prescribed time.
Handstand Pushup
Start in a handstand against a solid structure. Slowly lower yourself
down, lightly touch the top of your head to the ground, and press back
to your starting position.
Hold Above Bars
Pull or jump into the top of a pullup and hold your chin above the
monkii bars.
Knees-to-Chest from Dip Support
Hold a Dip Support and tuck you knees into your chest.
Lunge
Step one leg approximately 24"–36" in front of the other. Keeping your
chest up and weight on the heel of the front foot, lower your back leg
and gently tap the ground with your knee.
Lunge Jump
From a lunge position, jump straight into the air switching the front and
back foot while in mid-air.
Max Effort Dip Support Hold
Jump and hold yourself above monkii bars with your arms fully
extended, hugging monkii bars into your side. Hold yourself in this
position for as long as possible.
monkii-Belch
1 monkii-Belch =1 V-Out + 1 Pike.
monkii-Hang
Hang from monkii bars with your arms fully extended and your
shoulders engaged by pulling your shoulder blades down and back.

Click on any movement for video demonstration.

09
monkii-Pullup
Suspend monkii bars from an overhead structure. Hang with your arms
fully extended and pull yourself up so that your chin is above the bars.
monkii-Maker
1 monkii Maker = 2 Lunge Jumps + 1 Pushup + 1 Fly + 1 V-Out
Muscle-Up
Start by hanging with arms fully extended from the monkii bars. Pull
yourself up as high as possible and bring your chest forward so that you
“catch” yourself in the bottom of a Dip. Once in this position press
yourself up to the top of the Dip finishing above the monkii bars with your
arms fully locked-out.
Single-Arm Row
Using both monkii bars, set at approxiamtely waist-height, hold with both
hands and lower so that the arms are fully extended. Using one arm, pull
yourself back to the starting position.
Pike
Start as a plank. Use your core to pull your feet quickly in towards your
hands, then jump them back to the start position.
Plank Hold
Set monkii bars approximately 3"– 6" from the ground. Hold the bars
while facing the ground with the arms fully extended and a straight line
from the ankle to the shoulder. Hold this position for the prescribed time.
Pushup
Hold monkii bars while in a plank position facing the ground. Lower
yourself tracking your elbows back along your rib cage. Touch your
thumbs to your armpits and press back to a fully locked-out position.
Reverse Fly
Set monkii bars to chest-height, with your back towards the ground. Hold
the bars with the arms fully extended and palms facing one another.
Squeeze the shoulders and pull the arms apart into the “T-position”.
Control back to the start position.
Row
Set monkii bars to waist-height, with your back towards the ground. Grip
the bars and lower yourself so that your arms are fully extended. Engage
your shoulders and pull yourself up so that your thumbs are close to your
armpits, creating a straight line from your ankle to your shoulder.

Click on any movement for video demonstration.

10
Shuffle-Drill
A course to be completed as prescribed. Click movement for video.
Shuttle Sprint
Place caps at the prescribed distance apart. Sprint back and forth to
equal the distance indicated. Click movement for video.
Squat
Stand with your feet shoulder-width apart and your toes turned out
slightly. Initiate the movement by sending your hips back, then down.
The knee should track over the foot. Keep your chest up as you lower
your hip-crease below your knee (or as deep as your range of motion
will allow) and return to a standing position.
Toes-to-Bars
Hang from monkii bars with your arms fully extended and shoulders
engaged by pulling your shoulder blades down and back. Use your abs
to pull your toes up and touch the monkii bars. Scale by substituting with
Knees-to-Chest.
Tuck-Hold from monkii-Hang
Hang from monkii bars with arms straight and shoulders engaged. Tuck
your knees towards your chest and hold this position with the knees
above the hips for the prescribed time.
V-Outs
Set monkii bars to approximately chest-height. Stand with feet directly
under monkii bars and hold the bars so that your palms are on top, facing
the ground. With a slight bend in the elbow, slowly lean forward and
control your arms up so that your biceps finish next to your ears. Use your
abs and lats to return to the starting position.
Wall Sit
With your back against a wall or tree, squat down so your legs are just
above parallel with the ground, and hold the position.
Wall Walk
Start in a pushup position with your feet in contact with the wall. Slowly
walk your feet up the wall. Simultaneously, walk your hands towards the
wall keeping them fully locked-out in the process. Walk your hands all the
way to the wall so that only your nose and toes are touching. Scale by
limiting the distance that you walk into the wall.
X-Drill
A course to be completed as prescribed. Click movement for video.
Click on any movement for video demonstration.

11
 BOOT CAMP
UCTION
INTROD
Welcome to Boot Camp ladies and
gentlemen! You have six workouts
to improve your mental and physical
abilities, while learning how to apply
the strength that you already have in
a more efficient and effective manner.

This is also your chance to really get

to know your monkii bars. How fast can
you set them up? How quickly can you
adjust to different exercises? How
creative can you get with your workout
locations? Remember, this is just the
beginning and there is much adventure
awaiting you.

U G H T S
N G T H O
IN I
TRAThere are Training Thoughts included throughout this
section, below the workouts. Be sure to read these tips
to help understand the desired stimulus for each
particular workout and to explore ideas on how to be
more efficient and effective.

12
 BOOT CAMP
Day 1: Hard-ass Work
We must lay the foundation before any great
structure can be built. When we prepare the body as
we would prepare the ground to support our home,
something truly amazing can be built. More
importantly, a strong body will support a powerful
mind. We achieve this state through hard-ass work.

400-meter Run
15 monkii-Pullups
00 STAGE 1
15 Pushups
15 Squats
400-meter Run
12 monkii-Pullups
STAGE 2
12 Pushups
12 Squats
400-meter Run
9 monkii-Pullups
STAGE 3
9 Pushups
9 Squats
STAGE 4 Final 400-meter Run

O U G H T
I N G T H
AIN
TR This workout is to be done as fast as possible while
maintaining a consistent run-pace for each 400-meters.
Stay within 10 seconds of your first run time. If your total
run-time is less than 6 minutes total, you are a bad-ass.
Complete full range of motion on the Pullups, Pushups,
and Squats. Hold yourself accountable.

14
BOOT CAMP
Day 2: Crawl Like A Wild Beast
This needs to be 10 minutes of fury. But like any
emotion, it must be controlled. You must stay smooth
during the monkii-Belches. The monkii bars do not
leave your hands for 10 reps. Summon the animal
that you are and Crawl like a Wild Beast.

monkii-Belch = 1 V-Out from knees + Pike

10 STAGE 1
10 monkii-Belches
Bear Crawl for 30 yards

STAGE 2 Run , Hike , or Walk 2 miles

Given enough time, any man may

master the physical. With enough
knowledge, any man may become
wise. It is the true warrior who can
master both....and surpass the result.
—T'ien T'ai

INING
TRA GHT
THOU
Pacing is critical in this workout. I have seen too many
friends start out too aggresively and hit their “red-line”
just a few minutes into the workout. Learn to pace
yourself in the beginning so that there is gas left in the
tank to go all-out during the final few minutes. This is
when it matters.

16
BOOT CAMP
Day 3: Do Not Let Us Down
A warrior must be strong and powerful. They must
also be swift. Move like an animal during the agility
course and transition quickly to your next movements.
We are using a 1:1 work-to-rest ratio. You need to
time yourself and rest exactly the same amount of
time it takes you to complete each round. You have
more rest, so you better go all-out during each cycle.
Do not let us down.
Complete 5 Rounds, Rest 1:1
monkii-Agility Course
7 Toes-to-Bars
00 STAGE 1
8 Lunges
10-second Hold Above Bars

STAGE 2 10-minute Break

STAGE 3 Run , Hike , Bike, or Walk 3 miles

The final element in this

30 feet
workout is grit; a type of
training that is key to
success in our philosophy,
and in life. There will be
times when all you want to
30 feet

do is stop, sit down, and

feel sorry for yourself. We
want to extract the part
of your brain that creates Start Finish
these thoughts. Learn monkii-Agility
Course
to love the process.

18
21
BOOT CAMP
Day 4: Nervous System Overload
How fast can you go when it starts to get tough? The
key to this type of training is to stop a few reps before
reaching total muscular failure. When we cross this
threshold, we fry our nervous system making it likely
you will reach failure much faster on subsequent
attempts. Train hard, but also train smart.

50 monkii-Pushups
40 Rows
00 STAGE 1
30 Archer Pushups
20 V-Outs
10 Handstand Pushups
(sub Wall Walks)

STAGE 2 Run , Hike , Bike, or Walk 3 miles

Our growing softness,

our increasing lack
of physical fitness,
is a menace to our security.
— John F. Kennedy

INING
TRA GHT
THOU
This is the type of workout where you can really get
to know yourself. It is going to get difficult rather quickly
and you must remain mentally tough. Rest should be
a rare anomaly. Sprint through each movement.

20
BOOT CAMP
Day 5: Quick & Dirty
This is not a long session. However, do not interpret
that to mean easy. When the time gets short, the
intensity should ramp up, big time. Finish your
Knees-to-Chest, and transition quickly to the Broad
Jumps. You are jumping away from the monkii bars
and you should take full advantage of the opportunity
to sprint back to them after each set of 7 Broad Jumps.

8 STAGE 1
7 Knees-to-Chest from Dip Support
7 Broad Jumps

Remember this:
your body is your slave;
it works for you.
— Jack LaLane

INING
TRA GHT
THOU
Workouts do not always have to be long to be effective.
In theory, a shorter workout is designed to be performed
at a much higher level of intensity. This also creates an
oxygen debt in the body which lasts for the duration of
the exercise sessions. During recovery, the body must
replenish this oxygen debt, a process that can elevate
metabolism for several hours.

22
 BOOT CAMP
Day 6: Prove It
Welcome back! Beat your time. BEAT YOUR TIME.
You’ve been here before. Now, you get to be better.
Journey well.

400-meter Run
15 monkii-Pullups
00 STAGE 1
15 Pushups
15 Squats
400-meter Run
12 monkii-Pullups
STAGE 2
12 Pushups
12 Squats
400-meter Run
9 monkii-Pullups
STAGE 3
9 Pushups
9 Squats
STAGE 4 Final 400-meter Run

IN IN G
TRA GHT
U
THOWe are repeating this workout because it is important
to measure progress over time. The body has an
amazing ability to adapt even after only a handful
of training sessions. This is just the beginning, and
there is much room to grow.

24
 mind
RATION
PREPA
The body will only go as far as the mind will
allow. We have all experienced this. We all
know this is true. It is time to break the chains
that your mind holds to your body. You are
going to learn to shut the mind off, and then,
when all is quiet and calm, harness this power
to enter a new dimension of excellence. In this
section, we want you to break your normal
routine. Not forever, just for a handful of
workouts in which you may find that dark
place inside yourself that loves to push the
edge of possibility. Learn to get comfortable
in this space; you never know when you may
find yourself in the dark, fighting back
toward the light.

26
mind
What happens when you are in the environment
and it gets cold? You still must push forward. It
is a hell of a lot easier when you have been there
before and thus, our first Mind training session
will test your tolerance to cold. Should you ever
find yourself out there, in the cold, at least you’ve
been there before and you know what to expect.

Session 1
10-second Hang, put hands in ice-water for 50 seconds.
20-second Hang, put hands in ice-water for 40 seconds.
30-second Hang, put hands in ice-water for 30 seconds.
40-second Hang, put hands in ice-water for 20 seconds.
50-second Hang, put hands in ice-water for 10 seconds.
60-second Hang.

Nothing burns like the cold.

– George R.R. Martin, A Game of Thrones

28
mind
Holding your breath after a set of heavy exercise
is about the most uncomfortable thing you can
do; however, what you learn is to stay and fight
off panic. I remember my first practice fire-shelter
deployment. I only spent a minute or so in the
plastic replica, but it was hot, stuffy, and
claustrophobic. I recall thinking, “Holy hell, I can’t
imagine being in this thing with a wildfire
burning on top of me.” You have to learn to fight
off panic, you must stay calm.

Session 2
Complete 3 Rounds, each Round lasting 3 minutes, resting
1 minute between each Round. During the Rest, hold both
monkii bars over your head.

Repeat for 3 minutes:

10 Pushups, 10 Squats, 10-second Breath Hold

Feelings come and go

like clouds in a windy sky.
Conscious breathing is my anchor.

– Thích Nhất Hạnh

30
mind
Think about all the times that you thought you
could not do something, but sure enough, a few
seconds later, you are still moving forward or
holding on. How can you know you can’t if you
have never even tried? We are not so concerned
with failing as we are with failing to try. Never
give up. You can always hold for 1 more second.
Always. The mind will fail before the body, but
only if you allow it to do so. Make the mind work.
A strong body can not fully actualize when
coupled with a weak or timid mind. Make the
mind believe that it is as strong as it really is.

Session 3
Complete 5 Dip Support Holds for as long as you can.
Rest 90–120 seconds between each attempt. If your total
accumulated time is less than 5 minutes, complete 50 Dips.

The mind is not a vessel to be filled,

but a fire to be kindled.

– Plutarch

32
mind
What happens when our routine get disrupted?
We get frustrated, angry, and uncomfortable.
Most people have never trained at midnight; at
least not by choice. But what about that alpine
start you need for your Himalayan summit? Do
this training session and a midnight hike doesn’t
seem like something out of the ordinary any
longer.

Session 4
At 0:00 midnight complete the following:
1-mile Run
50 Pullups
100 Pushups
150 Squats
1-mile Run

The disruption of Mother Nature

can strike at any moment.

– A Chinese Proverb

34
mind
You must control your mind to make this a
successful training session. Your mind is going to
want to stop well before your body will. DO NOT
LET THIS HAPPEN. Adapt to being uncomfortable.
Maybe, even start to enjoy the discomfort.

Session 5
Accumulate 5 minutes of each movement:
Tuck-Hold from Dip Support
Hold above bars
Wall Sit

Discomfort, by definition, is temporary.

-Unknown

36
mind
100 can appear like an insurmountable number,
unless you have done it before. Once you have
done 100, then 200 doesn’t seem so crazy, and
300 is not psychotic anymore. You have to make
choices as you move through this session. Do you
Rest and add Squats into the workout? Or do you
push as far as you can each time and minimize
your time spent doing Squats? We like the latter
option, but we are not the one making the
decision. Choose very wisely.

Session 6
Complete the movements in order. Every time you stop
to Rest, complete 10 Squats before beginning again.

100 Toes-to-Bars
100 Pushups
100 Rows

When you make a choice,

you change the future.

– Deepak Chopra

38
CONDITIONING
M-UP
WAR
This section is your last chance to prepare
for the upcoming Missions. Be deliberate
with each workout. You may notice that you
need an extra day or two of recovery. This
is normal and acceptable. We would rather
have you take an extra recovery day and be
able to go 100% for each workout.
Especially since these are not short
workouts. Rather, most days are broken
into two or three Stages. You are to
complete all Stages in either one
continuous session, or within 24 hours.
Follow the order of workouts. There is
a reason why we programmed certain
elements in a certain order.

40
CONDITIONING
Program 1
Complete 4 Sprints. Maintain a consistant pace so each
400-meter Sprint is within 5 seconds of your first time.
Rest 3 minutes between each Sprint.

400-meter Sprint
3-minute Rest
400-meter Sprint
00 STAGE 1 3-minute Rest
400-meter Sprint
3-minute Rest
400-meter

Take a break! Intensity is very important in this Program,

you should be well rested before starting the next Stage.

STAGE 2 10-minute Break

Complete 4 rounds. Maintain a pace so that you do not

crash and burn, but rather can continue at a relatively
steady pace for the entire Stage. During the final round,
flip the switch and sprint out the remaining 10 reps.

25 Burpees
STAGE 3
25 monkii-Pullups

42
SPORT SCIENCE 101
Why rest? The body utilizes different energy
systems to meet the demands of varying levels
of physical effort. Interval training is used to
optimize energy transfer within a given energy
system. This workout targets the fast glycolysis
and oxidative pathway. And thus each 400-meter
run should have a completion time between 1–3
(depending on your ability) and a work:rest ratio
of approximately 1:3.
CONDITIONING
Program 2
Complete as many reps as possible in 8 minutes. This
Stage allows for a relatively high level of intensity. Know this
and remember it while the movements start to get difficult.
Add 1 rep of each movement every Round.
Round 1: 1 Pushup, 1 Squat...Round 2: 2 Pushups, 2 Squats...Etc.

This is the type of session that should leave you gasping for
air afterwards. Give the effort to this one that it deserves.

monkii-Pushups (+1 rep/Round)

8 STAGE 1
Squats (+1 rep/Round)

Complete 4 minutes of accumulated time. Only count time

in the actual Tuck-hold position. Hold yourself accountable.

4 STAGE 2 4-minute Tuck Hold from

monkii Hang

Complete 3 miles wearing a 45-pound pack. This is part

recovery, part conditioning. It is beneficial after heavy
anaerobic work to do some aerobic-focused recovery
work. This is more about getting it done, rather than how
fast you get it done. Use your best judgement.

STAGE 3 Run, Hike, or Walk 3 miles (45 lbs)

44
SPORT SCIENCE 101
The abdominal muscles function to support the
spine, versus flexing the trunk in a supine position.
For years, gimmick TV ads showing minute-ab
routines offered a decent burn, but no functional
strength. See how you feel after a few minutes
in the Tuck-Hold position.
CONDITIONING
Program 3
Complete the course once every minute, for 14 minutes,
alternating between the X-Drill and the Shuffle Drill each
minute. This is all about speed and EXPLOSIVENESS. Your
first, and last steps are the most important. Focus on how
fast you can change direction. Spend at least 10 –15
minutes properly warming up and be sure that you have a
light sweat before you begin.

X-Drill
14 STAGE 1
Shuffle-Drill

12 yards

X-Drill
6 yards

Shuffle-Drill

Start/Finsh

Complete a continuous 12 minutes of this stage. The

danger here is reaching muscle failure early in the
workout. If this happens, you will have effectively
exhausted your nervous system, and will find that you
reach failure again much more quickly. Make sure you
crawl like a bear; nothing less.

10 Dips
12 STAGE 2 10 Rows
Bear Crawl for 50 yards

46
SPORT SCIENCE 101
Fast and explosive movements are primarily fueled
by the Phosphagen and Fast Glycolosis energy
systems. This energy system is able to produce ATP
(the source of fuel in muscular contraction) at an
extremely high rate, but only for a brief period of
time.

25 yards
Start
Bear Crawl
Course
Finish
CONDITIONING
Program 4
Complete 4 Rounds. Do Rows until you fail, rest 1 minute.
Do Dips until you fail, rest 1 minute. Do not decide to stop;
fail during the movement.

Rows until failure, Rest 1 minute

STAGE 1
Dips until failure, Rest 1 minute

Complete 4 rounds of each movement, alternating arms.

This component is not meant to be done for time. Rather,
alternate between the movements at a moderate pace and
rest as needed. Focus on quality reps.

12 Single-arm Rows
STAGE 2
12 Archer Pushups

Complete the Lunges as quickly as possible, while keeping

perfect form. Each time you rest complete the penalty of 5
Burpees. Find a steady rhythm by tapping your feet together
briefly between Lunges.

400 meters of Lunges

00 STAGE 3
5 Burpee penalty for resting

48
SPORT SCIENCE 101
After a high-intensity workout, you can enhance
your ability to recover by continuing to move
about for a 5 –10 minute cool-down period. This
light, aerobic activity improves lactate clearance
rates. This returns your body to homeostasis
faster so that you start the recovery process.
CONDITIONING
Program 5
Complete 1 round, every 30 seconds, for 10 minutes. This
is a high octane component. Do not be fooled by the first
few rounds feeling easy. You still have quite a bit ahead so
be prepared for the ride. Alternate the direction you face
during the Shuttle Sprints. Go immediately into the Pushups
and enjoy the short rest.

20-yard Shuttle Sprint

10 STAGE 1
3 Pushups

10 yards
Start
Shuttle
Sprint
Finish

Complete 5 rounds. This does not need to be done for

speed. Rather, move fluidly focusing on perfect form and
range of motion.

8 Reverse Flys
STAGE 2
8 Curls

Complete 8 rounds of this Tabata mash-up.

20-second Handstand Hold

10-second Rest
STAGE 3
20-second Wall Sit
10-second Rest

50
SPORT SCIENCE 101
The Tabata protocol was invented in Japan by
Dr. Izumi Tabata. The exercise prescription was
originally for Speedskaters, but has since been
adopted to all other forms of athletic endeavor.
The key to the protocol: HIGH-INTENSITY.
Subjects work at 170% of their VO2 max.
CONDITIONING
Program 6
Complete 50 monkii-Makers.
1 monkii-Maker = 2 Lunge Jumps, 1 Pushup, 1 Fly, & 1 V-Out

This workout is like climbing a mountain—you have to take

it one step at a time. A good strategy is to divide the 50
reps into smaller sets; do 5 at a time for example. Go
through the number of your choice before stopping to take
a break. Decide to do this, then do it.

STAGE 1 50 monkii-Makers

Complete 25 Rounds while holding your head above the

bar for 3 seconds between each rep. This is another
section that one would be wise to divide into smaller sets.
This is not so much about how fast you do it, but rather,
getting it done. Sometimes we pull ourselves into situations
where we must hang out, hold on, and assess the situation
before moving on.
1 Pullup
STAGE 2
3-second Hold

Complete 1 monkii-Mile. Keep moving for the entire

distance, making smooth transitions between directions.
If we train in our comfort zone, what happens when
everything goes wrong? Be comfortable running the wrong
direction, it may be useful one day.
400-meter run
400-meter run–Backwards
STAGE 3
400-meter run
400-meter run–Backwards

52
SPORT SCIENCE 101
Isometric exercises involve contraction of muscles
with no movement in the joint, such as flexing your
bicep. To help break through the sticking point of
the pullups, this training protocol will be used at the
top position. With isometrics, you are spending
more time in the most difficult position to help
increase your strength.
{MISSIONS}
BRIEFING
The most important part of any Mission is
completion. It does not matter how fast, how
far, or how many unless you get the thing
done. Success starts before the first rep,
before your monkii bars are even set up.
Make the decision to complete the Mission.
We’ve all been there. You get part of the way
through a project, a hike, or a challenge and
it gets hard. Get to this point, take a breath,
and keep moving. By moving one step, or
one rep, at a time people have crossed
oceans, climbed the highest mountains, and
crawled on their hands and knees out of
crevasses and back to life. Start only after
you have decided that you will finish.

54
JOIN THE GUILD
The Guild is an elite group of incredibly fit,
mentally tough and borderline insane athletes.
You can find out more about this prestigious
group on the last page of this manual. If you
believe that you will complete each of the
Missions on the following pages, you'll want
to read the back page before you begin.
{MISSIONS}
SLIPPERY
SITUATIO
N
March 13
, 1995.
It’s alwa
ys about
governme oil. The
nt alleg Venezuel
regulati ed that an
on discr a US gas
Agreemen iminated oline
t on Tec against t
We thoug hnical B he
ht it wo arriers
they are uld go d to Trade
getting own quiet .
has made the WTO ly. Now
the situ involved
complica ation a which
ted. We bit more
need it need inf
fast. On ormation
will con May 31 a , and we
sider th single W
Their de e compla TO panel
cision h ints of
we want as major Venezuel
to know conseque a.
meeting the outc nces and
ever occ ome befo
informat urs. Get re that
ion, mak in there
They are e up the , find
a stubbo ir minds
have to rn group for them
outlast. and you .
your bod Prepare w ill
y. Go. your min
d and

e s }
j e c tiv
{ob
Run 1 mile.
10 Rounds:
10 Pushups
10 V-Outs
Run 800-meters
100 Pullups
200 Squats

56
{MISSIONS}
OPERATIO
N OPEN O
CEAN
June 5,
1978.
Air Indi
a Flight
passenge 855, a B
r jet, j oeing 74
Arabian us t crashe 7
Sea afte d into t
There ar r takeof he
e 213 so f near B
people i uls onbo ombay.
s carryi ard. One
valuable ng somet of those
to us. I hing hig
we do no t wields hly
t want i great po
hands. W t fallin wer and
e will g g into t
there, y et you t he wrong
ou have o Bombay,
crash-si 1 hour t from
te befor o get ou
arrives. e the In t to the
Do not l d i an milita
Destroy et them ry
it if ne take the
not let cessary, package.
it leave but I re
your han the site peat, do
ds. unless i
t is in

e s }
j e c tiv
{ob
In 30 minutes, accumulate as many reps
of Single-Arm Rows, Dip Support Holds,
Pushups, and Lunges as possible.

58
{MISSIONS}
FINNISH
FIASCO
January
22, 1995
.
The Euro
pean Uni
the Fins on is ab
, Swedes out to e
the part , and Aust xpand wi
y. We ca rians jo th
well und nnot sto ining
erway. H p the co
advantag owever, urse, it
e of the w e can take ’s
change i time we
s made. have unt
out of a We fund cov il the
large ba ert oper
can only nk based ations
transfer in Helsi
electron a small nki. We
ically, a mount of
lockdown otherwis funds
. e it is
on
There is
$40 mill
we canno ion doll
t ‘remove ars at s
have ide ’ it from take if
ntified t he count
floor of a weakne ry. We
the bank ss on the 5
break-in . It’s a 5th
once you straight
the thin get ther forward
g, getti e, but t
ng there hat is
.

e s }
j e c tiv
{ob
A: 30 Burpee Pullups.
B: 30 Lunges + 30 Toes-to-Bars
20 Lunges + 20 Toes-to-Bars
10 Lunges + 10 Toes-to-Bars

60
{MISSIONS}
HIGH ALT
ITUDE DE
MOCRACY
March 15
, 1993.
Chile is
well int
democrac o its th
y and th ird year
promisin e countr of
g. Howev y ‘s future l
countrys er, Huas ooks
ide are os from
resistan spreadin the
ce build g whispers
mountain ing deep of a
s. The j in the A
honest, ourney i ndes
it will s not ea
believe be hard sy, to b
in you. a s hell, e
the weat You will b ut we
her is e be at al
plant li xtreme, titude,
fe is po and most
beware o isonous. of the
f bandit You must
mountain s that r also
s. Trust oa m these
miles, l no one.
ots and You need
Move swi lo ts of dif to cover
ftly, mo f icult mi
ve silen les.
tly.

v e s }
b j e cti
{o
50 Rounds:
1 Toes-to-Bars
1 Muscle Up
1 Dip (you must complete a separate
Dip from the Muscle-Up)

62
{MISSIONS}
SMOOTH M
ONKII
August 3
1, 1993.
The Poli
sh Parli
midnight amentary
tomorrow Election
to make . That g ends at
sure the i ves you
Money is process one day
being fu go es smoot
organize nneled b hly.
d crime y variou
interest syndicat s
s that w e s who have
should t ill be g
he elect reatly d
people o i on be isrupted
f Poland d ecided by ,
They wil . Keep a t he
l be at watchful
sway the the poll eye.
minds of s , attempti
You are those wh ng to
their gu o oppose
strong, ard for them.
everyone 24 hours
is count . Stay
ing on y
ou.

e s }
j e c tiv
{ob
Every hour on the hour for 24 hours
complete:
5 monkii-Pullups
7 Pushups
9 Squats

64
 {MISSIONS}
WAR AT T
HE WORLD
CUP
July 1,
1998.
Football
(soccer)
in the w is the m
orld. So ost popu
obsessiv popular, lar spor
e and ba that fan t
World Cu d things s become
p is app can happ
any inci roaching en. The
dents. T and we d
has a ma unisia i o not wa
tch vs. s in Gro nt
to be in England up G and
the coun June 15t
Tunisian try for h. You n
s take g this mat eed
and gath reat pri ch. The
er in la de in th
This is rge crow eir team
a perfec ds to suppo
obsess a t target rt them.
bout thi for thos
alley su s sort o e who
rrounds f thing.
and this most of A narrow
is where th e gather
a tough the weak ing area
trail to ness lie
mentally patrol. s. It is
, for yo Prepare
u must b yourself
e physic
ally sou
nd.

e s }
j ec tiv
{o b
Complete the monkii-mile:
400-meter Burpee Broad Jumps
100 Pullups
400-meter Bear Crawl
100 Pushups
400-meter Lunges
100 Toes-to-Bars
400-meter Reverse Run

66
 {MISSIONS}
CHINESE
CHECKERS
Present
Day.
A corrup
t busine
people o ssman is
f China holding
price ma hostage. H the
nipulati is tacti
thuggish on, exto cs,
lobbying rtion, a
instabil are lead nd
ity in t ing to
people a he regio
re start n and th
that mat ing to m e wrong
ter. You a ke the de
finding r challe cisions
the need nge will
billion le in th be
people a e haysta
kilomete nd 9.6 m ck of 1.
rs of la i llion squ 35
has regi nd-mass. are
onal ‘gen The busi
targets erals’ th nessman
at are y

OUTRO
for endi our
must sco ng this
ur the e o peration.
them dow ntire co You
n one at untry an
a time. d take

e s }
j e c tiv
{ob
Complete 500 combined total reps of
any monkii-movements you desire.
Report back which movements and the
number of reps for each.

68
What’s Next?
Every great journey comes to an end. This can be a
difficult time. Cherish the moment, the day you complete
your final mission and then let it fade into a memory. You
may find yourself in a few months or years recalling the
tale of your midnight run and the little adventure you
experienced just a few miles from your house. Or maybe
on your next ski trip when a friend complains of cold
hands, you may crack a smile while thinking back to the
time you willingly, and maybe even enthusiastically, placed
your hands in ice-water.

I revisited my first ever ‘Wild Gym’ after a few years

of separation. I ran into the site and found the once
freshly-cut logs, used as weights, that were now well into
a state of decay. Rocks used for throwing and pressing
were scattered about, covered with dirt, and branches
that once resiliently supported bodyweight had now
grown well out of my reach. Change is inevitable. I can
never re-create that first summer in the wild, but I can
enjoy the memories and share the stories for the rest of
my life. Although it was different, the visuals came
flooding back to me. I could see the kid with the beard,
long hair, and bandana; carrying and cutting the logs,
gathering the rocks, falling, jumping, laughing…I miss that
kid. I hope that you were able to find a place like this, and
in the future you are able to return and honor the
memories. Remember, there are a lot of places like this
and if you have to depart from one, adventure awaits on
the discovery of the next.

We wish you well, honor your hard work, and look forward
to crossing paths on high mountain passes, muddy trails,
or late-night runs. May your journey be well and wild.

Two roads diverged in a wood, and I—

I took the one less traveled by,
And that has made all the difference.
Robert Frost, The Road Not Taken

70
Join The Guild
To some this will seem impossible, but to those who join,
anything is possible. To those that are wild enough to
complete the training Missions in this Manual in their
entirety, a great honor will be bestowed. You'll be forever
inducted into The Guild, through a secret ceremony very
few will ever experience. You'll also be handsomely
rewarded.

VERIFICATION PROCESS:
The Guild has a strong code of ethics and we trust our
members at their word; however, each member who
applies must submit the following as proof:

Mission 1: Video of 10 Rounds of 10 Pushups and 10 V-Outs.

Mission 2: Exact rep-count of each exercise.
Mission 3: Video of 30 Burpee Pullups and 30 Lunges + Toes-to-Bars.
Mission 4: Exact time it takes you to complete all 50 Rounds.
Mission 5: Videos at hour 0, 12, and 24, showing the time on a clock.
Mission 6: Exact time it takes you to complete the monkii-Mile.
Mission 7: Names of the movements and the exact number of reps,
as well as the total time it took you to complete the Mission.

THE REWARD:
Through an age old ceremony deep in the wilderness,
The Guild will elect into their ranks those who have
completed the Missions. Each new inductee will have their
name read aloud, along with their times and rep counts.
They will then have their name etched forever onto the
Sacred monkii Skull. Shortly thereafter, the member will
receive a unique and extremely limited token recognizing
their accomplishment.

With great honor comes great responsibility. Few will

submit themselves to The Guild for acceptance.
Even fewer will be allowed to join.

For enquiry or to submit your proof,

please email theguild@monkiibars.com

71