Salute Wolfpack,
The Mindset. I’ve decided to share my personal December training plan. 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. These sets and reps can and should be tailored to any level of fitness. You are your judge, your
executioner. If you are a beginner, I advise you to do 50% to 75% less than the prescribed volume in the
routine. For example, if the routine calls for 500 burpees, as a beginner, you would execute 250-200 reps. If
you consider yourself on an intermediate level, I would cut the volume 25%to 30%. The 500 burpee routine
would be cut down to 300-350 burpees. Whatever your poison, focus your pain and fucking push yourself to
a new limit.
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
warmups 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 oneman 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.
PayPal: @ashvartsberg1
Venmo: @Iron-Wolf718
CashApp: $IrnWlf
Standing by to read about your progress. Wolf Out.
IRON WOLF’S DECEMBER
BEGINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
30 NOV
1
2
3
4
5
6
5 ROUNDS:
50 6 COUNT BURPEES
50 SQUATS
50 JUMPING JACKS
PULLUP/DIP LADDERS
1 ROUNDS:
30 MIN OF CVP I
1 REP=
10 8CT BODY BLDR’S
10 4 CT MTN CLMB’S
10 BURPEES
10 JJ’S
7 ROUNDS:
12 MIN DRILL (X2)
IRON WOLF
SHORT CARD
AS MANY 6 CT
STRICT BURPES IN
12 MIN
1.5 MILE RUN
DIPS:
2,4,6,8,10,12,14,16,
18,20
10 DIPS
5 PULLUPS
15 SQUATS
5 PULLUPS
10 DIPS
20 SITUPS
REST
STRETCH
REFUEL
REHYDRATE
PULLUPS:
1,2,3,4,5,6,7,8,9,10
*SEE
DESCRIPTION
*90 SEC REST
BETWEEN EACH
INTERVERAL
1.5 MILE RUN
1.5 MILE RUN
7
8
9
10
11
12
13
3 ROUNDS:
50 8CT BB’S
50 4 CT FLUTTER KICKS
30 MIN:
10 PULLUPS
20 SIT UPS
10 PULLUPS
30 JJ’S
40 SQUATS
50 WALKING LUNGES
30 MIN OF CVP II
1 REP=
10 10CT BB’S W/ JJ’S
10 4 CT MTN CLMB’S
10 NAVY SEALS
10 4CT FLUTTER KICKS
10 4CT JUMPING JACKS
3 ROUNDS OF:
7 PULLUPS
7 ROUNDS OF:
7 CHIN UPS
3 ROUNDS OF:
MIXED GRIP
PULLUPS
*25 SQUATS
BETWEEN EACH SET
OF PULLUPS
30 1 PUMPS
30 NAVY SEALS
30 3 PUMPS
30 1 PUMPS
10 2 PUMPS
10 3 PUMPS
10 4 PUMPS
IRON WOLF
LONG CARD
1 MILE RUN
REST
STRETCH
REFUEL
REHYDRATE
1.5 MILE RUN
1.5 MILE RUN
*SEE
DESCRIPTION
1.5 MILE RUN
14
15
16
17
18
19
20
7 ROUNDS:
IRON WOLF
MILITARY FULL BODY
CIRCUIT
15 1 PUMPS
15 2 PUMPS
15 1 PUMPS
15 3 PUMPS
15 1 PUMPS
15 NAVY SEALS
15 1 PUMPS
15 4 PUMPS
15 1 PUMPS
15 5 PUMPS
15 1 PUMPS
15 6 PUMPS
30 MIN OF CVP III
5 PULL-UPS,
10 PUSHUPS,
15 SQUATS
5 CHIN-UPS,
10 8 COUNT BODY
BUILDERS
20 LUNGES
50 NAVY SEALS
25 1 PUMPS
50 5 PUMPS
25 1 PUMPS
50 5 PUMP SEALS
25 1 PUMPS
PULLUP/DIP
LADDERS
1 ROUND:
IRON WOLFS
LEGS & LUNGS
PYRAMID
REST
STRETCH
REFUEL
REHYDRATE
PULLUPS:
1,2,3,4,5,6,7,8,9,10
*SEE
DESCRIPTION
*SEE DESCRIPTION
1.5 MILE RUN
1.5 MILE RUN
DIPS:
2,4,6,8,10,12,14,16,
18,20
1.5 MILE RUN
IRON WOLF’S DECEMBER
21
22
23
24
25
26
27
BURPEE
FOUNDATIONAL
ROUTINE
25 1 PUMPS
25 2 PUMPS
25 3 PUMPS
25 NAVY SEALS
25 5 PUMPS
2 ROUNDS:
30 PULLUPS
30 DROP SQUATS
30 DIPS
30 JUMPING LUNGES
MILITARY STYLE
DUELING PYRAMIDS
150 8 CT BB’S
200 LEG RAISES
200 JUMPING JACKS
50 PULLUPS
100 PUSHUPS
150 SQUATS
150 SITUPS
1.5 MILE RUN
30 MIN OF:
25 1 PUMPS
25 2 PUMPS
25 3 PUMPS
25 4 PUMPS
25 5 PUMPS
REST
STRETCH
REFUEL
REHYDRATE
28
29
30
31
100 NAVY SEALS
1 MILE RUN
500 PULLUPS
100 BURPEES
100 PUSHUPS
200 SQUATS
1 MILE RUN
REST
REFUEL
REHYDRATE
500 BURPEES
*SEE DESCRIPTION
*BREAK UP REPS
ANYWAY YOU
WANT
1.5 MILE RUN
*2 JUMPING
JACKS BEFORE
EVERY REP
*2 SQUATS
AFTER EVERY
REP
IRON WOLF SHORT CARD
20 JUMPING JACKS, 20 PUSHUPS, 20 4CT SIT-UPS, 20 SQUATS, 10 2 PUMP BURPEES,
20 JUMPING JACKS, 20 PUSHUPS 20 LUNGES (EACH LEG), 20 4CT LEG RAISES, 10 2 PUMP BURPEES,
20 JUMPING JACKS, 20 PUSHUPS, 20 JUMP SQUATS, 20 4CT MOUNTAIN CLIMBERS, 10 2 PUMP BURPEES,
20 JUMPING JACKS, 20 PUSHUPS, 20 BACKWARD LUNGES (EACH LEG), 20 4CT FLUTTER KICKS, 10 2 PUMP BURPEES
IRON WOLF LONG CARD
25 JUMPING JACKS, 25 BURPEES, 25 LUNGES, 25 CRUNCHES, 25 BURPEES
25 JUMPING JACKS ,25 BURPEES 25 SQUATS, 25 LEG RAISES 25 BURPEES
25 JUMPING JACKS, 25 BURPEES, 25 BACKWARDS LUNGES, 25 4 CT FLUTTER KICKS, 25 BURPEES
25 JUMPING JACKS, 25 BURPEES, 25 LUNGES, 25 4CT HELLO DOLLIES, 25 BURPEES
25 JUMPING JACKS, 25 BURPEES, 25 SQUATS ,25 ALTERNATE V-UPS, 25 BURPEES
25 JUMPING JACKS, 25 BURPEES ,25 BACKWARD LUNGES, 25 SIT-UPS, 25 SQUATS
IRON WOLF’S DECEMBER
25 LEG RAISES ,25 LUNGES, 25 4CT HELLO DOLLIES, 25 BACKWARD LUNGES, 25 4CT FLUTTER KICKS, 25 BURPEES
IRON WOLF MILITARY FULL BODY CIRCUIT
5 DEAD STOP PULL-UPS, 10 HAND RELEASE PUSHUPS, 20 4 CT FLUTTER KICKS
5 DEAD STOP CHIN UPS, 10 8CT BODY BUILDERS, 10 4CT MOUNTAIN CLIMBERS
IRON WOLFS LEGS AND LUNGS PYRAMID
(1) 2 PUMP BURPEE, 1 SQUAT, 1 JUMPING LUNGE
(2) 2 PUMP BURPEES, 2 SQUATS, 2 JUMPING LUNGES
(3) 2 PUMP BURPEES, 3 SQUATS, 3 JUMPING LUNGES
(4) 2 PUMP BURPEES, 4 SQUATS, 4 JUMPING LUNGES
(5) 2 PUMP BURPEES, 5 SQUATS, 5 JUMPING LUNGES
(6) 2 PUMP BURPEES, 6 SQUATS, 6 JUMPING LUNGES
(7) 2 PUMP BURPEES, 7 SQUATS, 7 JUMPING LUNGES
(8) 2 PUMP BURPEES, 8 SQUATS, 8 JUMPING LUNGES
(9) 2 PUMP BURPEES, 9 SQUATS, 9 JUMPING LUNGES
(10) 2 PUMP BURPEES, 10 SQUATS, 10 JUMPING LUNGES
(9) 2 PUMP BURPEES, 9 SQUATS, 9 JUMPING LUNGES
(8) 2 PUMP BURPEES, 8 SQUATS, 8 JUMPING LUNGES
(7) 2 PUMP BURPEES, 7 SQUATS, 7 JUMPING LUNGES
(6) 2 PUMP BURPEES, 6 SQUATS, 6 JUMPING LUNGES
(5) 2 PUMP BURPEES, 5 SQUATS, 5 JUMPING LUNGES
(4) 2 PUMP BURPEES, 4 SQUATS, 4 JUMPING LUNGES
(3) 2 PUMP BURPEES, 3 SQUATS, 3 JUMPING LUNGES
(2) 2 PUMP BURPEES, 2 SQUATS, 2 JUMPING LUNGES
(1) 2 PUMP BURPEE, 1 SQUAT, 1 JUMPING LUNGE
BURPEES AND CALISTHENICS FAT SCORCHER
30 4CT JUMPING JACKS, 15 2 PUMP BURPEES ,30 SQUATS, 15 2 PUMP BURPEES, 30 LUNGES
15 2 PUMP BURPEES, 30 REVERSE LUNGES, 15 2 PUMP BURPEES, 30 4CT MTN CLIMBERS
15 2 PUMP BURPEES, 30 4CT FLUTTER KICKS, 15 2 PUMP BURPEES, 30 SIT-UPS
15 2 PUMP BURPEES, 30 SIDE PLANK RAISES (EACH SIDE), 15 2 PUMP BURPEES, 30 4CT HELLO DOLLIES
15 2 PUMP BURPEES, 30 LEG RAISES, 15 2 PUMP BURPEES, 30 4CT ARM HAULERS
15 2 PUMP BURPEES, 30 4 CTCHERRY PICKERS
15 2 PUMP BURPEES, 30 4 CT CHAIN BREAKERS, 15 2 PUMP BURPEES
MILITARY STYLE DUELING PYRAMIDS
IRON WOLF’S DECEMBER
*10 JUMPING JACKS BETWEEN THE 1 PUMP BURPEES
*10 SQUATS BETWEEN THE NAVY SEALS
10 BURPEES, 1 BURPEE --10 NAVY SEALS, 1 NAVY SEAL
9 BURPEES, 2 BURPEES --9 NAVY SEALS, 2 NAVY SEALS
8 BURPEES, 3 BURPEES --8 NAVY SEALS, 3 NAVY SEALS
7 BURPEES, 4 BURPEES-- 7 NAVY SEALS, 4 NAVY SEALS
6 BURPEES, 5 BURPEES --6 NAVY SEALS, 5 NAVY SEALS
5 BURPEES, 6 BURPEES --5 NAVY SEALS, 6 NAVY SEALS
4 BURPEES, 7 BURPEES --4 NAVY SEALS, 7 NAVY SEALS
3 BURPEES, 8 BURPEES --3 NAVY SEALS, 8 NAVY SEALS
2 BURPEES, 9 BURPEES --2 NAVY SEALS, 9 NAVY SEALS
1 BURPEE, 10 BURPEES --1 NAVY SEAL, 10 NAVY SEALS