SALUTE WOLFPACK!
The Mindset- I’ve decided to share another personal training plan. One thing that has not changed is the no-fluff,
tough realistic approach to training which makes being uncomfortable the new normal. We must bully ourselves so
others can’t and forge our armor through adversity. This training plan has great meaning to me...dedicating countless
hours to it’s research, design and physical results. I offer this training regiment as a part of me. I offer it to all-seekers-ready-for-challenge; serving as my solemn commitment to it’s effect and inteGRITy. I share so honestly and
openly these great passions with the hope that others may find the power, that I have found as a result. If it has a powerful meaning to me, it may have a powerful meaning to another. Thus, became an essential principle in my life philosophy - teaching the power of sharing those things you value.
“If you have something valuable, share it with others, do not just collect it, and hide it, because eventually, it
all floats away into the ether. Share yourself and grow others.”
This training program goes beyond the repetitions. It introduces you to you. How will you react when you start to face
adversity? Will you try and lie to yourself and hide. If you decided to quit or cheat the work...others won’t know. But
YOU will always remember. Maybe you think that you will just do half the workout today that you tasked yourself with.
“Perhaps, just for today, it’s better than doing nothing at all, right?!” Wrong. So Fucking Wrong! When you break your
word with you, how can others trust anything that you say or do. Do or Do Not.
These routines are designed to hold you accountable to your word, your discipline and thus, your credibility. You will
do it because you said you would. You will honor your word and goals to yourself and those who you respect. They will
see and feel your power, and you will truly understand how, REPS = REPUTATION.
The training goal is to become FATIGUE RESISTANT. This cannot happen if you are out of frequency and cutting the
corners of your foundation. Like a monolith or any great building of my beloved home city, the integrity of the foundation sets the height and strength of the whole structure. Be True to You. Pay yourself with pain. Build equity in you.
This also cannot happen if you are injuring yourself because you skip warm ups and eat like shit again. You must be
unwavering. Be hard! Fight your quit away! And just keep moving. This training schedule will test you, offering another
formula for growing power within. Check the calendar and workout notes, matching rep counts where needed etc...
Lastly, I have been getting a lot of inquiries on how to best support the channel. As most know, I am a one-man show.
I’m here, real and in service. Reach out to me. I love the questions and comments. They drive me to push further. If you
would like to support or donate to the cause, below are several options.
Standing by to read about your progress. Wolf Out.
PayPal: @artironwolf718@gmail.com
Venmo: @Iron-Wolf718
CashApp: $IrnWlf
Copyright © IRONWOLF 2021
2021 APRIL CHALLENGE
MARCH 29 TO APRIL 24
WEEK 1
BEGINNER:
BEGINNER:
BEGINNER:
200 BURPEES
EVERY 5 MIN CONDUCT 8 PULL-UPS
4 ROUNDS :
100 BURPEES BUY IN THEN, PULL-UP /
CHIN UP PYRAMID OF 1,2,3,4-7-6,5,4...1
* 5 MIN REST AND STRETCH
* 30 MIN MAX DISTANCE RUN
* CONTINUOUS RUNNING CLOCK,
PULL-UP TIME FACTORS INTO THE
5 MINUTE.
29
25 PUSH-UPS
25 DROP SQUATS
25 DIPS
25 LUNGES (EACH LEG)
25 4 COUNT FLUTTER KICKS
25 BURPEES
30
BEGINNER
Copyright © IRONWOLF 2021
* 15 SQUATS OR KETTLE BELL SWINGS IN
BETWEEN EACH SET OF PULL-UPS.
* 30 MIN MAX DISTANCE RUN
100 BURPEES CLOSE OUT
31
WEEK 2
BEGINNER:
60 8 COUNT BURPEES
40 8 COUNT BURPEES
20 8 COUNT BURPEES
1
F
S
BEGINNER:
BEGINNER:
7 ROUNDS:
15 3 PUMP BURPEES
15 NAVY SEALS
15 12 COUNT BODY BUILDERS
15 1 PUMP BURPEES
15 2 PUMPS BURPEES
15 8 COUNT BODY BUILDERS
10 5 PUMP NAVY SEALS
10 16 COUNT BODY BUILDERS
10 4 PUMP BURPEES
5 PULL-UPS
10 DIPS
5 CHIN UPS
5 NAVY SEAL BURPEES
15 SIT-UPS
* 30 MIN MAX DISTANCE RUN
2
S
RECOVER >STRETCHING>MOBILITY>
FLEXIBILITY>REHYDRATE>REFUEL
4
3
Copyright © IRONWOLF 2021
60 SQUATS
80 SQUATS
20 SQUATS
WEEK 3
BEGINNER:
BEGINNER:
BEGINNER:
BEGINNER:
3 ROUNDS:
1 ROUND :
6 ROUNDS:
30 NAVY SEALS
30 KETTLEBELL SWINGS
30 PULL-UPS
30 DIPS
30 SQUATS
25 1 PUMPS
25 2 PUMPS
25 3 PUMPS
25 4 PUMPS
25 5 PUMPS
3 MIN OF BURPEES
5 PULL-UPS
15 PUSH-UPS
15 SQUATS
150 2 PUMP BURPEES
EVERY 5 MIN STOP AND DO
25 KETTLEBELL SWINGS OR
25 JUMP SQUATS
* CONTINUOUS RUNNING CLOCK,
KETTLEBELL/SQUAT TIME FACTORS
INTO THE 5 MINUTE.
*30 MIN MAX DISTANCE RUN
5
6
7
F
S
S
BEGINNER:
BEGINNER:
1 ROUND:
25 22 COUNT BURPEES
25 18 COUNT BURPEES
25 14 COUNT BURPEES
25 10 COUNT BURPEES
25 8 COUNT BURPEES
25 6 COUNT BURPEES
2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 OF PULL-UPS,
DIPS AND PUSH-UPS
* SWITCH PULL-UP GRIPS
(CLOSE, MEDIUM WIDE, MIXED,
UNDER HAND ETC)
* 30 MIN MAX DISTANCE RUN
9
RECOVER >STRETCHING>MOBILITY>
FLEXIBILITY>REHYDRATE>REFUEL
* 1 SQUAT CHASER AFTER EVERY BURPEE
* THESE ARE MEANT TO COUNTED OUT LOUD,
SOUND OFF
WHEN YOU ARE COUNTING AND GET THOSE
LUNGS WORKING
10
11
Copyright © IRONWOLF 2021
8
WEEK 4
BEGINNER:
BEGINNER:
BEGINNER:
BEGINNER:
1 MILE RUN
12 MIN DRILL
1 MILE RUN
20 MINUTES OF ODD MINUTE:
30 MIN RUN
5 PULL-UPS
10 PUSH UPS
15 SQUATS
EVERY 5 MINUTE STOP AND DO
15 PUSH-UPS
20 SQUATS
25 LUNGES
10 NAVY SEALS
10 1 PUMPS
10 NAVY SEALS
10 2 PUMPS
10 NAVY SEALS
10 3 PUMPS
10 NAVY SEALS
10 4 PUMPS
10 NAVY SEALS
10 5 PUMPS
10 NAVY SEALS
10 6 PUMPS
10 NAVY SEALS
* 12 MIN DRILL: MAX 6 COUNT
BURPEES IN 12 MINUTES
EVEN MINUTE: 10 BURPEES
* MINUTES 1,3,5,7 ETC. WILL BE 5 PULL-UPS,
10 PUSHUPS, 15 SQUATS ,
* MINUTES :2,4,6,8 ETC WILL BE BURPEES
12
13
14
F
S
S
BEGINNER:
BEGINNER:
5 MILE RUN
50 PULL-UPS
100 8 COUNT BODY BUILDERS
100 PUSHUPS
200 SQUATS
5 MILE RUN
4 ROUNDS:
16
30 DIPS
30 LUNGES
30 4 COUNT FLUTTER KICKS
30 KETTLEBELL SWINGS
30 6 COUNT BURPEES
RECOVER >STRETCHING>MOBILITY>
FLEXIBILITY>REHYDRATE>REFUEL
17
18
Copyright © IRONWOLF 2021
15
FINAL WEEK
BEGINNER:
BEGINNER:
BEGINNER:
BEGINNER:
1,2,3,4,5,6...10,9,8...3,2,1 OF HAND
RELEASE PUSHUPS, JUMP SQUATS
50 6 COUNT BURPEES
25 18 COUNT BURPEES
25 14 COUNT BURPEES
25 10 COUNT BURPEES
25 8 COUNT BURPEES
50 6 COUNT BURPEES
250 2 PUMP BURPEES
50 PULL-UPS
50 NAVY SEALS
75 SQUATS
50 3 PUMP BURPEES
75 LUNGES
50 2 PUMP BURPEES
50 DIPS
50 1 PUMP BURPEES
75 SIT-UPS
* 5 PULL-UPS IN BETWEEN EACH SET
OF HAND RELEASE PUSHUPS AND
JUMP SQUATS
19
20
21
F
S
S
BEGINNER:
BEGINNER:
15, 14, 13, 12....1 OF
6 COUNT BURPEES
KETTLEBELL SWINGS
AND SIT-UPS
4 COUNT JUMPING JACKS
30 MIN OF
5 PULL-UPS
10 2 PUMP BURPEES
15 SQUATS
5 CHIN UPS
10 NAVY SEALS
15 JUMPING LUNGES
23
RECOVER >STRETCHING>MOBILITY>
FLEXIBILITY>REHYDRATE>REFUEL
24
25
Copyright © IRONWOLF 2021
22