Do This Shoulder Workout To Crush Funky Monkey

At Funky Monkey, brought to you by Craft Sportswear this year, monkey bars are just the start.  After you swing from one bar to the next on 15 rungs of ascending monkey bars, you’ll have to take on a series of revolving wheels that only get more complicated as you get closer to the other side. Fail to hold on tight, and you’ll slip and fall into the muddied water below.

With hands slippery with mud, upper body already taxed from Everest, and water splashing against your legs from the Mudder’s falling around you, having the shoulder strength to hold on is key.

While grip and forearm strength are important for Funky Monkey beasting, it’s the shoulder joint and muscles that support your body while hanging. Do this strength-building shoulder workout to be able to power through Funky Monkey with (some) ease.

Workout Part 1

Directions: Do 10 reps of the baseball grip pull-up, the rest 30 seconds and do another 10 reps. Do 4 sets total. Then, do 15 reps of the barbell overhead press. Rest 60 seconds and do another 15 reps. Complete 4 sets total.

Baseball Grip Pull-up

Equipment: Pull-up bar
How To Do It:

1. Stand underneath a straight pull-up bar or any sturdy overhead horizontal bar. If you cannot reach the bar with your arms stretched above you, use a stool or bench because getting the right grip is vital for this exercise.
2. When you’re ready,  grip the bar with one hand in front and the other right behind it. This should look like you’re gripping the handle of a baseball bat.
3. Perform a pullup by squeezing your lats and pulling your body upward. At the top of the rep your head will wind up on one side of the bar.
4. Then, lower yourself back down.
5. Do all reps with head raising on one side of the bar. Then, switch your grip and do the pullups with your head coming to the other side of the hold.

Barbell Overhead Press

Equipment: Empty barbell and weight plates as needed.
How To Do It:

1. Stand with your feet shoulder width apart.
2. Start with the bar in front rack position so that it is resting on your chest and your hands are shoulder width apart.
3. When you’re ready to being, engage your core muscles.
4. Keeping your back straight the entire time, push the weight up above your head
5. Push the weight up above your head until your elbows are locked out and your arms are extended.
6. Return the weight back down to the front of your chest in front rack position.
7. That is one rep.
8. Repeat. Pick a weight that you can do 15 reps at, unbroken.

Workout Part 2

Directions: Do 15 reps of the dumbbell lateral raise. Then, rest 30 seconds and do 15 reps of the front dumbbell raise. That’s one superset. Complete 3 total supersets, resting 60 seconds between each superset.

Dumbbell Lateral Raise

Equipment: Two lightweight dumbbells
How To Do It:

1. Stand with feet shoulder-width apart with knees slightly bent and shoulders back.
2. Hold one dumbbell in each hand at your sides in a neutral grip so that your palms are facing each other with elbows slightly bent. This is the starting position.
3. When you’re ready to being the movement,  raise both weights up and out to the sides  in a “T” until your arms are parallel to the floor at shoulder height.
4. Slowly lower the dumbbells to the starting position.
5. That’s one rep.
6. Repeat for 15 reps.
7. Then move onto the front dumbbell raises

Front Dumbbell Raise

Equipment: Same two lightweight dumbbells used for the dumbbell lateral raises.
How To Do It: 

1. Set up just like you did for the lateral dumbbell raise.
2. Stand with feet shoulder-width apart with knees slightly bent and shoulders back.
3. This time, keeping your arms completely straight the entire time, raise both dumbbells straight out in front you until you reach shoulder height. Make sure you keep your chest out, back straight, and elbows locked out to target the shoulders.
4. Slowly return the weights back down to the starting position.
5. That’s one rep.
6. Repeat for 15 reps

Workout Part 3

Directions: Do 20 reps of the dumbbell shrug. Then rest 1 minute, and do another 20 reps. Do 3 sets total. Then, find an overhead bar such as a pullup bar or monkey bars, and traverse across the bar in each direction three times. Rest as needed when doing the bar walks.

Dumbbell Shrug

Equipment: Two dumbbells (Men: suggested 40lbs. Women: suggested 20lbs)
How To Do It:

1. Stand with feet shoulder-width apart with knees slightly bent and shoulders back.
2. Hold a dumbbell in each hand at your sides with an overhand neutral grip so that your palms are facing each.
3. Make sure that your shoulders are back and engaged, and that your head is facing forward. This is the starting position.
4. When you’re ready to being the movement, keeping your arms straight and core tight,  raise your shoulders towards the ceiling, pause for 3 seconds, then return the weight to the starting position.
5. That’s one rep.
6. Repeat for 20 reps.

Horizontal Bar Walks

Equipment: A sturdy overhead horizontal bar, or pull-up bar.
How To Do It:

1. Hang from a sturdy overhead horizontal structure such as a pullup bar or monkey bars.
2. Use your momentum to swing your hips towards the right as you try to climb across the bar horizontally to the right. You’re not doing a pullup; simply just walking your hands across the bar in one direction and using your momentum to held take the work off your upper-body.
3. Make one trip to the right then swing your hips towards the left and climb horizontally back across to your left. Do three trips back and forth, so six total traverses.

Workout Part 4

Directions: Do 5 reps of the kettlebell press with each arm for a total of 10 reps per set. Do 3 total sets, resting 1 minute between sets. Then, do 10 reps of the barbell Bradford press for 3 total sets. Rest 60 seconds between sets.

Arm Kettlebell Press

Equipment: 1 Kettlebell
How To Do It:

1. Stand up straight with your knees slightly bent holding one kettlebell with your palm facing in towards your body on top of one shoulder. You should be making a fist with the kettlebell in your hand, elbow tight to your body, and kettlebell at shoulder level.
2. Tighten your abs, glutes, thighs and arms.
3. Keep your free arm at your side with your fist clenched so it’s tight and flex.
4. Then, when you’re ready, press the bell straight overhead until your elbow is locked out and arm is fully extended.
5. Slowly return the ball back down to the starting position keep a firm grip on the bell the entire time.
6. That’s one rep. Do eight reps.
7. Then switch arms and do eight reps with that arm.
8. Rest 1 minute then do two more sets with each arm.

Barbell Bradford Press

Equipment: Empty barbell
How To Do It:

1. Hold a barbell at your collarbone with an overhand grip and elbows pointing downwards.
2. Then, press it up just high enough to clear your head and then use a circular motion to bring it behind your neck. This is a circular arc motion you’re making with your elbows. You’re not pressing the barbell all the way overhead like you would with a strict military overhead press.
3. Once the barbell is behind your neck, press it back over your head and lower to your collarbone again.
4. That’s one rep.

Want to take on Funky Monkey? Get your Tough Mudder ticket today and get muddy.