Description

Marsoc short card for 3 rounds:

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers (4 count)
30 Flutter kicks (4 count)
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans")
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Hello dollies (4 count )
10 Burpees
10 Trunk twists
Description x

1,500 Rep Military Full Body Mission

1.1K 21,228 2020

Likes Views Dec 24

500 8ct body builders, 500 leg raises, 500 jumping

jacks
 LIKES views: ucts

The routine :

25 1 pump burpees, 25 4 count jumping jacks, 25 leg

raises

25 2 pump burpees, 25 4 count flutter kicks, 25 squats

25 3 pump burpees, 25 lunges each leg, 25 4 count

mountain climbers

25 4 pump burpees, 25 4 count hello dollies, 25 star

jumps
4:14 | 56:37 Ci

Description x
Venmo: @lron-Wolf
+ Hiden at
Promo code: IRONWOLF20 for 20% off store
wide
Biron Wolf merch: https://www.ironwolfsh...

25 14-count burpees
25 squats, 25 leg raises, 25 jumping jacks

25 14-count burpees
25 lunges (each leg), 25 4 count flutter kicks, 25
jumping jacks

25 18- count burpees

25 drop squats, 25 in/out sit-ups, 25 jumping jacks

25 5-pump navy seal burpees

25 4-count mountain climbers, 25 4-count hello
dollies, 25 jumping jacks

25 7-pump navy seals

25 backward lunges (each leg), 25 alternating v-ups,
25 jumping jacks
Description

Fill your shirt out- Bodyweight Mass Building

Routine (War Machine)

1.7K 46,713 2021

Likes Views Dec 21

War Machine Routine

10 1 pumps
10 2 pumps
10 3 pumps
10 4 pumps
10 5 pumps
10 6 pumps
10 7 pumps
10 8 pumps
10 9 pumps
10 10 pumps

And then go back down the pyramid.

Total 200 burpees, 1000 pushups

#repcity #wolfseason
 0:23 / 42:08

oa
ry
Description x

Iron Wolf Long Card V2

1.2K 28,012 2021

Likes Views Oct 3

25 4 count jumping jacks

25 8 count burpees w/2 squat chaser
35 leg raises
25 4 count jumping jacks
25 6 count burpees
35 4 count flutter kicks
25 4 count jumping jacks
25 3 pump burpees
35 sit-ups
i 35 lunges each leg
25 4 count jumping jacks
25 5 pumps with squat chaser and knee raise
35 squats
25 4 count jumping jacks
25 4 pump burpees
35 4 count hello dollies
25 4 count jumping jacks
25 navy seals
35 crunches
Description x
Likes views: Wov'S

Bit you want to donate to the channel:

PayPal: ashvartsberg1
Cash App: $irnWlf
Venmo: @lron-Wolf
https://snapsupplements.com/shop
Promo code: IRONWOLF20 for 20% off store
wide
®iron Wolf merch: https://www.ironwolfshop.com/

35 4-pump burpees
35 5-pump burpees
35 navy seals
35 6- pump burpees
35 3 layer Marine Corps body builders
735 pushups , 175 burpees
11:38 / 58:22 £1

u ody calisthenics routine guaranteed to get you =

shredded! Military grinder DESCRIPTION BELOW !
149,710 views - 7 months ago

i@ gl a e
5.8K 28 Share Download Save

Ae) Iron Wolf 4

41 78.8K subscribers SUBSCRIBED IX

Published on Nov 13, 2019

Today we hit a classic body weight routine that can be done

without any equipment. This is a solid, no frills routine that will
test the fittest/
10 rounds of 20 jumping jacks, 20 pushups, 20 squat lunge
combo, 20 burpees, 20 4ct flutter kicks

Comments 529 $

@ Finished. Haven't gotten up off the floor yet. | think | live here now

Up next Autoplay = }
 0:43 / 11:08 er
03

Description x

= Fat burner burpee routine for busy people!

©] (DESCRIPTION BELOW)

11K 406,489 2020

Likes Views Jan 27

Iron wolf here ! By popular demand, this is a quick

routine for busy people, short and intense, it works !
10 1 pumps
10 2 pumps
10 3 pumps
10 navy seals
10 5 pumps
19:07 / 30:30

Rockstar Games
R. 270 videos

Champion Apparel Merch Drop and a

Cardiovascular Punishment Routine ( Description
Below!)
21,735 views - 1 month ago

i@ Sb a e
1.3K 9 Share Download Save

Cae) Iron Wolf 4

41 79.7K subscribers SUBSCRIBED NX

Published on Jun 24, 2020

Iron Wolf Champion Merch

https://unlockd.teespring.com/drop/ir.

| am very excited to announce the new Merch drop with

Champion. Iron Wolf logo crafted on Champion apparel! The
fatigue resistant line is here, lets train hard and represent.

The routine was

10 rounds: 10 pushups, 10 lunges, 10 leg raises
10 rounds: 10 diamonds, 10 squats, 10 sit-ups
10 rounds: 10 dive bombers, 10 star jumps, 10 4ct flutter kicks

Comments 216
<>

My brotha !!!! Iron WereWolf !!!! Super soldier !!!! Salute Rep City
President !!!! fpf
 3:30 / 11:48 ta
- = ~2
TD
ARN MOR
www.td.com/ca/en/pe

CVP= Cardiovascular Punishment, bodyweight a

gut check to keep you lean and fit.
389,055 views - 4 months ago

1G gl ad cs)
55 Share Download Save

ae) Iron Wolf 4

41 79.7K subscribers SUBSCRIBED N

Published on Mar 26, 2020

1 rep= 10 8 count bodybuilders

10 4 count mountain climbers
10 burpees

Shout out to user “SmittyWerbenjager Manjenson for throwing

this out there.

Comments 483
<>

C7) I've watched this twice. Not tired so pretty sure | can go again

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 *Military Full Body Routine* GET CUT n STRONG

7
(description below)
72,159 views - 5 months ago

* 8 » C@ @
2.7K 13 Share Download Save

at) Iron Wolf 4

‘Qi’ 79.7K subscribers SUBSCRIBED IX

Published on Feb 26, 2020

This is a great routine for getting strong and cut up, 10 rounds for
advanced, 7 for intermediate, 5 for beginners
5 dead stop pull-ups
10 hand release pushups
Se 5 dead stop chin ups
Be gs 10 8ct body builders (USMC burpee)
10 4ct mountain climbers

Comments 32 v
@ Thank you Iron Wolf for the awesome routine !\g keeping up with
your post has helped me

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From Teespring

IRONWOLF
 2.6K 23 Share Download Save

Ua) Iron Wolf 4

419 79.7K subscribers SUBSCRIBED NX

Published on Mar 4, 2020

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 2ct 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 cherry pickers
15 2 pump burpees
30 chain breakers
15 2 pump burpees
Description

The Key To Mental Toughness (300 burpees,

900 pushups)

982 17,753 2022

Likes Views Oct 3

Bir you want to donate to the channel:

PayPal: ashvartsberg1
Cash App: $IrnWIf
Venmo: @lron-Wolf
https://snapsupplement...
Promo code: IRONWOLF20 for 20% off store
wide
®lron Wolf merch: https://www.ironwolfsh...

60 3 pumps, 60 14 count burpees, 60 4 pump

burpees, 60 navy seals, 60 2 pumps

Get some.
0:01 /.25:06 He

Description x

CardioVascular Punishment : Ultimo Edition-

How to thrash the fat out of you.

2.2K 48,377 2022

Likes Views Jan 14

1 6-count burpee, 1 8 count body builder, 11 pump

2 6-count burpees, 2 8 count body builder, 2 1

pumps

3 6-count burpees, 3 8 count body builder, 3 1

pumps

+ 10 drop squats, 10 4 count mountain climbers

after your 3 burpee variations

*continue to go up the pyramid to 10 and then back

down to 1 again.
Cardiovascular Punishment V3 Max “
42,218 views - 2 months ago

1@ 9! a e
2.2K Share Download Save

Cay| SEL
79.7K subscribers
SUBSCRIBED
Published on May 28, 2020

IG; https://www.instagram.com/the_iron_wo.
Iron Wolf Merch: teespring.com/stores/ironwolf-3

10 rounds of
5 pull-ups, 10 pushups, 15 squats
5 chin-ups, 10 8 count body builders, 20 lunges

Comments 419

a What impresses me most is that there is basically no rest

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From Teespring

IRONWOLF
0:32 / 1:29:25 a

1,200 Calorie Burner Bodyweight Live Workout +

(description below)
8,899 views - 5 hours ago

i@ gl | a e iE
914 4 Live chat Share Download Sa

AK) lron Wolf 4

41 80.6K subscribers SUBSCRIBED

Streamed live 7 hours ago

20 burpees, 20 4 ct squats, 20 20 4ct flutter kicks,

20 burpees, 30 lunges each leg, 20 4ct sit-ups
20 burpees, 30 backward lunges each leg, 20 4ct leg raises
20 burpees, 20 4ct jumping jacks, 20 4ct bicycle crunches
20 burpees, 20 4ct squats, 20 slide plank raises each side
20 burpees, 30 lunges each leg, 20 4ct hello dollies
20 burpees, 30 backward lunges, 30 4ct flutter kicks
20 burpees, 30 jumping lunges, 15 4ct chain brakes, 15 4ct cherry
pickers, 15 4ct windmills
20-19-18....1 of burpees, air squats

Comments 71
<>

Just done wolf was out with family and came back and done
it ...wow what a workout brother rep city
Mi i it at at

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From Teespring
ete M8 ee ta

25 burpees
25 lunges
25 crunches
25 burpees
25jumping jacks
25 burpees
25 squats
25 leg raises
25 burpees
25 jumping jacks
25 burpees
25 backwards lunges
25 flutter kicks
25 burpees
25 jumping jacks
25 burpees
25 lunges
25 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
25 leg raises
25 lunges
25 hello dollies
25 backward lunges
25 flutter kicks
925 burpees
0:23 / 53:04 Lat

Today we train an old-school bodyweight routine that incorporates

the 8 count body builder and the burpee while focusing on the
core in-between the movements. You never really rest as the core
is constantly engaged throughout the whole workout.

35-30-25-20-1 5-10-5 of

8 count body builders

flutter kicks

burpees

mountain climbers (each leg)

Rep scheme will be as follows:

35 8 count body builders

35 flutter kicks

35 burpees

35 mountain climbers (each leg)

30 8 count body builders

30 flutter kicks

30 burpees

30 mountain climbers (each leg)

0:04 / 32:34 ta

a) Iron Wolf 4
41 81.6K subscribers SUBSCRIBED N

Published on Aug 18, 2020

IG: https://www.instagram.com/the_iron_wo.
Iron Wolf Merch: teespring.com/stores/ironwolf-3

25 navy seals
25 3 pumps
25 2 pump
25 1 pumps

25 2 pumps
25 3 pumps
25 2 pumps
25 1 pumps

25 2 pumps
251 pumps

25 2 pumps
251 pumps
300 burpees, 575

Comments 61
<>

@) Love this channel and the grind,much respect to you mate!

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From Teespring
 i/

Around the World ® Iron Wolf Style a

5,360 views : 9 hours ago

i@ 9! a e
706 Share Download Save

ay Iron Wolf
81.7K subscribers
SUBSCRIBED

Published on Aug 20, 2020

Taking it around the world with a spin from cardiovascular

punishment V1
1 repis
10 burpees
10 mountain climbers (4 count)
10 drop squats
10 chin ups
10 8 count body builders.

Comments 79 <>

4 This looks like a great routine!definitely get the blood pumping

with this one!great video Wolf! fa»

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From Teespring

IRONWOLF

—
Military Style Dueling Pyramid (DESCRIPTION

>
BELOW)
1,058 views - 32 minutes ago

rea Dp A 2 &
158 0 Share Download Save

La) Iron Wolf “

41 85.2K subscribers SUBSCRIBED J

Published on Nov 1, 2020

*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

Comments 24
>

D Add a public comment

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From Teespring
Description

Why you MUST do this 12 min drill for ELITE conditioning

Iron Wolf - 9,936 views - Nov 5, 2020

12 min drill, | got a solid (170 6 count burpees).

There is nothing fancy here, no smoke and mirrors. It is just you
and the floor. Excellence will always be in the basics. The 12 min
drill of 6 count burpees will build and engine like no other. This is
just one interval. Shoot for 3. Stay focused my people and don't
get distracted by the bullshit. Pick a few exercises and get fucking
lethal with them.
Description ><

The PERFECT bodyweight workout (No Equipment-SETS and

REPS Counted)
Iron Wolf - 16,646 views - Nov 3, 2020

The routine:
30 4 count jumping jacks, 15 6 count burpees
30 squats, 15 6 count burpees
30 sit ups, 15 6 count burpees
30 4 count jumping jacks, 15 Marine Corps 8 count body builders
30 4 count flutter kicks, 15 Marine Corps 8 count body builders
30 4 count mountain climbers, 15 Marine Corps 8 count body
builders
30 backward lunges, 15 Marine Corps 8 count body builders
30 4 count jumping jacks, 15 8 count burpees
30 leg raises, 15 8 count burpees
30 forward lunges, 15 8 count burpees
30 4 count jumping jacks, 10 10 count burpees
30 4 count hello dollies, 10 10 count burpees
10 4 count chain breakers, 10 4 count cherry pickers
10 6 count burpees, 10 Marine Corps 8 count body builders, 10 8
count burpees, 10 10 count burpees
*195 burpees- 325 pushups
 {< |=

7:03 / 1:33:23

Description

A Trip to Rep City (2,025 Rep Routine)

925 18,592 2022

Likes Views Jul 25

https://snapsupplement...
Promo code: IRONWOLF20 for 20% off store
wide
Pron Wolf merch: https://www.ironwolfsh...

Journey to Rep City

50 5 pumps, 50 6 pumps, 50 7 pumps
25 5 pumps, 25 6 pumps, 25 7 pumps
*2 squat chaser after every burpee

225 burpees, 1,350 pushups, 450 squats =2,025

Rep routine
1:15
/ 35:10

La
ra
Description SK

Burpee Foundational Routine For Peak Performance II

Properly Structured
Iron Wolf - 2,552 views - Nov 22, 2020

Back to the basics! This is a foundational routine where we have a

contrast between high and low reps. We are working the stamina
and conditioning through the 1 pump burpees and hitting the
muscular endurance in the chest, shoulder, and triceps through
the high rep pushups.
25 1 pumps, 25 2 pumps
25 1 pumps, 25 3 pumps
25 1 pumps, 25 navy seals
25 1 pumps, 25 4 pumps
25 1 pumps, 25 5 pumps, 25 1 pumps
(275 burpees, 575 pushups)
 a
0: 12
/ 1:42 :42 — Wan, if
i FF

Description x

Iron Wolfs New Years Bash — Have Fun, I'll

Train

1K 22,068 2022
Likes Views Dec 31

Bi you want to donate to the channel:

PayPal: ashvartsberg1
Cash App: $IrnWIf
Venmo: @lron-Wolf
https://snapsupplement...
Promo code: IRONWOLF20 for 20% off store
wide
@lron Wolf merch: https://www.ironwolfsh...

4 rounds :
251 pumps
25 2 pumps
25 3 pumps
24 4 pumps
25 5 pumps

*closed out with 23 10-pumps

Happy New Year
Description x

Cardiovascular Punishment Ver 2. 10 rounds. Military

SMOKE CHECK to keep you lean and fit
Iron Wolf - 274,135 views - Apr 15, 2020

Cardiovascular Punishment Ver 2

1repis:
10 10ct bodybuilders with jumping jack
10 4 ct mountain climbers
10 10 navy seals
10 4ct flutter kicks
10 4ct jumping jacks.

| did ten rounds, 100 10ct body builders (200 pushups), 100 4ct
mount climbers, 100 navy seals (300 pushups), 100 4ct flutter
kicks, 100 4ct jumping jacks.
7:05 / 1:05:45 ra
Ls

Description S<

Advanced 60 min NO MERCY routine. VARSITY level.

*Description below * MESSAGE to Nike at end.
Iron Wolf - 17,046 views - Dec 31, 2019

Thanks to my subscriber Banana Man for the routine.

0-5 min 1 pump,1 squat, 1 jumping jack
5-10 min 2 pumps, 2 squats, 2 jumping jacks
10-15 min 3 pumps, 3 squats, 3 jumping jacks
15-20 4 pumps,4 squats, 4 jumping jacks
20-25 5 pumps,5 squats,5 jumping jacks
25-30 6 pumps, 6 squats, 6 jumping jacks
THEN REPEAT IN REVERSE ORDER DOWN TO 1.
0:08 / 35:12 oa
L4

Description ok

U.S. Marine calisthenic routine for gas tank and strength

*HOW | TRAIN MY MEN* .(Description below)
Iron Wolf - 18,392 views - Dec 25, 2019

15 rounds of 5 pull-ups 10 pushups 15 squats 5 chin-ups 10

burpees
 =z
3:55 /.58:25 P eS i

Description *«

25 1 pumps
25 drop squats
25 2 pumps
25 drop squats
25 3 pumps
25 drop squats

251 pumps
25 lunges each leg
25 2 pumps
25 lunges each leg
25 3 pumps
25 lunges each leg

25 1 pumps
25 4ct flutter kicks
25 2 pumps
25 4 ct flutter kicks
25 3 pumps
25 4 ct flutter kicks

25 1 pumps
25 sit-ups
25 2 pumps
25 sit-ups
emmy 253 pumps
25 sit-ups

— 100 6ct burpee buy out

Description x

lron Ladder— No Mercy Routine

Iron Wolf - 6,669 views - Mar 3, 2021

A simple Pyramid Routine with some added Iron Wolf specific

training. | added dips and kettle bell swings in between the sets of
the Burpee’s and the squats because it takes away the rest. As
you get to the lower numbers of the pyramid.

20,19,18,17,16,15.....1 of
6 count burpees
squats

12 dips and 12 70|b kettlebell swings between each round

Description x

Real Grinder PT by Iron Wolf

1.2K 27,991 2023

Likes Views Jun 15

RS ae a it
Promo code: IRONWOLF20 for 20% off store
wide
Iron Wolf merch: https://www.ironwolfsh...
15% off all Crossrope products,
Promo code: Ironwolf — https://www.crossrope....

25 of each:
Squats
Lunges
Flutter kicks
Sit-ups
Mountain climbers
Jumping jacks
Hello Dollie’s
Leg raises
*25 strict burpees between each set*

Total:200 burpees
Description SK

Iron Wolf's Pain Pyramid (description below)

Iron Wolf - 30,731 views - Oct 20, 2020

Iron Wolfs Legs and Lungs Pyramid

Repeat for 30 minutes going up and down the pyramid
COUNT the burpee, SOUND OFF LIKE YOU GOT A PAIR!
*Reps for lunges are on each leg (lunge right leg, lunge left leg=1)
(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
 Description x

LF Get 500 pushups in your burpee routine-

«= Oldschool training

1.1K 23,691 2023

Likes Views Oct 10

25 of each :
2 pumps, 3 pumps, 4 pumps, 1 pumps, navy seals, 2
pumps,1 pumps, 5 pumps

~) Clinton Yesterday at 21:49

Description ><

Burpee Foundational Routine — Add strength and

stamina.

2.2K 35,467 May 5

Likes Views 2021

Burpee Foundational Routine

2 rounds of
25 1 pumps
25 2 pumps
25 3 pumps
25 navy seals
25 5 pumps

Morning routine was

251 pumps
25 2 pumps
251 pumps
25 3 pumps
251 pumps
25 4 pumps
251 pumps

Lunch was 10 rounds: 500 meter row, 25 8 count body builders

 6:58 / 31:17.

Ca
L4
Description x
Iron Wolf Short Circuit — Burn 500+ calories in 30
min

1.4K 15,100 Jun 21

Likes Views 2021

5 rounds :
20 4 count jumping jacks
20 squats
Som 20 backward lunges (each leg)
10 4 count pushups
20 sit-ups
20 4 count flutter kicks
20 6 count burpees
 3:05 / 59:33 ti

Description SK

The ELITE full body calisthenics routine

GUARANTEED to get you FIT. (DESCRIPTION BELOW)

176 1,079 Aug 7

Likes Views 2021

Push-up bar from PlyoProject : https://www.plyoproject.com/

No weak shit.
5 rounds:
om 20 4 count jump jacks
10 pushups , 10 burpees
20 kettlebell swings
10 pushups, 10 burpees
20 squats
10 pushups, 10 burpees
20 4 count flutter kicks
10 pushups, 10 burpees
20 lunges
10 pushups, 10 burpees
20 leg raises
10 pushups, 10 burpees

@Bhttps://snapsupplements.com/shop
GRPromo code: IRONWOLF for 20% off store wide
Biron Wolf merch: https://ironwolf-3.creator-spring.com/
 11:24 / 42:08

na
La
Description

Iron Wolf Long Card V2

616 5,054 Oct 2

Likes Views 2021

25 4 count jumping jacks

25 8 count burpees w/2 squat chaser
35 leg raises
25 4 count jumping jacks
25 6 count burpees
35 4 count flutter kicks
25 4 count jumping jacks
25 3 pump burpees
35 sit-ups
35 lunges each leg
25 4 count jumping jacks
25 5 pumps with squat chaser and knee raise
35 squats
25 4 count jumping jacks
25 4 pump burpees
35 4 count hello dollies
25 4 count jumping jacks
25 navy seals
35 crunches

https://snapsupplements.com/shop
Promo code: IRONWOLF for 20% off store wide
Iron Wolf merch: ironwolf-3.creator-spring.com
 21:57 / 35:10

ra
L4
Description x

Burpee Foundational Routine For Peak

Performance II Properly Structured
fai) Iron Wolf

1.9K 37,466 2020

Likes Views Nov 22

Back to the basics! This is a foundational routine where we

have a contrast between high and low reps. We are working
the stamina and conditioning through the 1 pump burpees and
hitting the muscular endurance in the chest, shoulder, and
triceps through the high rep pushups.
25 1 pumps, 25 2 pumps
25 1 pumps, 25 3 pumps
25 1 pumps, 25 navy seals
25 1 pumps, 25 4 pumps
25 1 pumps, 25 5 pumps, 25 1 pumps
(275 burpees, 575 pushups)
 9:58 / 38:01

mm
oe)
Description

The routine:
30 4 count jumping jacks, 15 6 count burpees
30 squats, 15 6 count burpees
30 sit ups, 15 6 count burpees
30 4 count jumping jacks, 15 Marine Corps 8 count body
builders
30 4 count flutter kicks, 15 Marine Corps 8 count body builders
30 4 count mountain climbers, 15 Marine Corps 8 count body
builders
30 backward lunges, 15 Marine Corps 8 count body builders
30 4 count jumping jacks, 15 8 count burpees
30 leg raises, 15 8 count burpees
30 forward lunges, 15 8 count burpees
30 4 count jumping jacks, 10 10 count burpees
30 4 count hello dollies, 10 10 count burpees
10 4 count chain breakers, 10 4 count cherry pickers
10 6 count burpees, 10 Marine Corps 8 count body builders, 10
8 count burpees, 10 10 count burpees
*195 burpees- 325 pushups

Transcript
Follow along using the transcript.

SHOW TRANSCRIPT
 2:41 / 42:26 ti

Description x
High N Low Burpee Routine (325 burpees, 750
pushups)
Q Iron Wolf

1.2K 16,024 2020

Likes Views Dec 15

Advanced: _https://t.ly/IW-Adva_Routine
Intermediate: https://t.ly/IW-Interm_Routine
Beginner: https://t.ly/IW-Beg_Routine
Iron Wolf Merch Store: https://teespring.com/stores/ironwolf-3

251 PUMPS
25 2 PUMPS
251 PUMPS
25 3 PUMPS
251 PUMPS
25 NAVY SEALS
251 PUMPS
25 4 PUMPS
251 PUMPS
25 5 PUMPS
251PUMPS
25 6 PUMPS
251 PUMPS
 10:00 / 47:49

rm
La
Description

Iron Ladder— No Mercy Routine

ay Iron Wolf

2.7K 56,541 2021

Likes Views Mar 3

A simple Pyramid Routine with some added Iron Wolf specific

training. | added dips and kettle bell swings in between the
sets of the Burpee’s and the squats because it takes away the
rest. As you get to the lower numbers of the pyramid.

20,19,18,17,16,15.....1 of
6 count burpees
squats

12 dips and 12 70lb kettlebell swings between each round

Dip bar : XMark Dip Station 500 Ib. Weight... https://

www.amazon.com/dp/B016RO7U0E?..

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 20:46 / 54:13

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a
Description x

My Routine From Afghanistan- Body Armor

Calisthenics Circuit
fai) Iron Wolf

2.2K 48,767 2021

Likes Views Mar 5

Thank you to the good people at weightvest.com for sending

me the V-Force 25lb weight vest to use.

= This is the link to the vest in the video https://weightvest.com/

product/25-Ib-...

The routine was 10 rounds: 20 8ct body builders, 20 squats, 20

pushups, 20 lunges.

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 4137 / 90-429 Ls

Description x

Full Body Fat Shredder Burpee & Calisthenics

Routine (DESCRIPTION BELOW)
fi) Iron Wolf

2.4K 48,837 2021

Likes Views Feb 26

* 251 pumps
25 drop squats
25 2 pumps
25 drop squats
25 3 pumps
25 drop squats

251 pumps
; 25 lunges each leg
25 2 pumps
, 25 lunges each leg
25 3 pumps
25 lunges each leg

251 pumps
25 4ct flutter kicks
25 2 pumps
25 4 ct flutter kicks
25 3 pumps
25 4 ct flutter kicks
 io)

Description x

The Iron Wolf Burpee (Description Below )}

A) Iron Wolf

1.5K 32,312 2020

Likes Views Jun 26

lron Wolf Champion Merch:

https://unlockd.teespring.com/drop/ir.

Instagram : https://www.instagram.com/the_iron_wo

The Iron Wolf burpee consists of :

3 jumping jacks, double 8 count body builder, squat, lunge
each leg
 99-19 | 9U-44 La

Description x
burpees, 3-5-7 burpees, 22 CT’s and 10 pumps)
fai) Iron Wolf

1.2K 22,064 2020

Likes Views Jun 16

IG: https://www.instagram.com/the_iron_wo...
Iron Wolf Merch: https://teespring.com/stores/ironwolf-3

The routine, a tough one. Commit to it and finish strong.

Don't listen to the voices in your head.

10 3 layer navy seals

25 1 pumps
10 3 layer navy seals
_ 251 pumps
+ 1010 pumps w/ kick out
25 1 pumps
10 5 pump navy seals
25 1 pumps
10 3-5-7 burpees
25 1 pumps
10 22 counts
25 1 pumps

210 burpees, 680 pushups

 bo

Description x
Follow Along Live Workout. Touring Rep City
*220 Burpees, 650 pushups*(Workout description
below)
fi) Iron Wolf

1.8K 34,924 yoyie)

Likes Views May 17

IG: https://www.instagram.com/the_iron_wo...
Iron Wolf Merch: https://teespring.com/stores/ironwolf-3

Thank youfor joining me in this live routine, it is always a

pleasure to train with the pack! Stronger together but never
’ afraid alone!
30 2 pumps w/ 2 jumping jacks
30 navy seals
30 5 pumps w/ squat
30 1 pumps
30 3 pumps w/ 3 jumping jacks
10 5 pump navy seals w/ 2 squats
10 10 pump burpees
10 14 count burpees
50 1 pump burpees

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—_—E
 9:17 | 99-92 dept

Description

The Bruiser routine for mass building

fai) Iron Wolf

1.9K 42,213 Nov 2

Likes Views 2021

Heavy routine today, let's call it the bruiser.

5 rounds :
30 navy seals
30 lunges (each leg)
30 80lb swings
30 dips

Whittps://snapsupplements.com/shop
GR Promo code: IRONWOLF for 20% off store wide
Biron Wolf merch: ironwolf-3.creator-spring.com
 9-U6 J oI-U9 La

Description x

Wolfs Power 30 (Burn 500 Calories in 30 min &

Boost Metabolism for 24 hours)
Uy) Iron Wolf

1.1K 22,177 Nov 8

Likes Views 2021

Minute 1: 12 burpees
Minute 2: 12 dips, 15 squats
Minute 3:15 80lb kettlebell swings

_ *repeat cycle for 30 minutes

GB https://snapsupplements.com/shop
GB Promo code: IRONWOLF for 20% off store wide
®lron Wolf merch: ironwolf-3.creator-spring.com
 ULI] 49°26

7s
i
Description x

Full Body Kettlebell/Calisthenics Workout to

Elevate Your Fitness
fai) Iron Wolf

1.1K 18,986 Jan 17

Likes Views 2022

Iron 5 pump/dip Dueling Pyramid

10 5 pumps, 1 dip, 9 5 pumps, 2 dips, 8 5 pumps, 3 dips, 75

pumps, 4 dips..... 15 pump burpee, 10 dips

*10 heavy kettlebell swings between each set, | used a 80Ib

bell. If you don't have anything heavy then do 15 reps

you continue until you get to 15 pump burpees and 10 dips

and then go up the pyramid in reverse until you end up
where you started which was 10 5 pumps and 1 dip.

@hittps://snapsupplements.com/shop
Promo code: IRONWOLF for 20% off store wide
Slron Wolf merch: https://www.ironwolfshop.com/
 9I-90 | 110-27 td

Description x

Greatest Routine You Never Heard Of- Mega Man

fai) Iron Wolf

14K 34,251 2021

Likes Views Feb 5

The greatest routine you never heard of, this will turn you
into Mega Man.

100 14-count burpees

100 18-count burpees
100 8-count burpees
100 6-count burpees
| Totals : 400 burpees, 1,000 pushups

In order for you to get the full benefits of the routine, you
MUST say the counts out loud. Doing so will not only work
your lung capacity but maintain laser-like focus in the
routine.

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 Description x

Bf you want to donate to the channel:

PayPal: ashvartsberg1
Cash App: $IrnWif
Venmo: @lron-Wolf
@hittps://snapsupplements.com/shop
Promo code: IRONWOLF20 for 20% off store wide
Giron Wolf merch: https://www.ironwolfshop.com/

The CVP: cardiovascular punishment style of training is an

- effective way to build real fitness levels, save time and
string along good reps together.

Traditional CVP has been single shorter reps, we now add a

more of a high rep scheme.

3 1rep = 5 jumping jacks, 5 layer Marine corps body builders,

5 squats, 5 pump navy seal, 5 squats, 5 lunges, 5 22 count
burpee, 5 squats, 5 lunges

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Show transcript

rr Iron WolE
 Meer Poreue = cs

Description x
“Ly ironwolf-3.creator-spring.com/listing/1-000-b...
500 Burpee Club Comfort Tee CA$43.32
ironwolf-3.creator-spring.com/listing/500-bur..

Nobody Gives A F*** Premium Ring-Sp... CA$40.61

ironwolf-3.creator-spring.com/listing/new-nob...

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Promo code: IRONWOLF20 for 20% off store wide
+ Wolf merch: https://www.ironwolfshop.com/
15% off all Crossrope products,
Promo code: Ironwolf — https://www.crossrope.com/

The workout:
251 pumps, 25 2 pumps, 25 3 pumps, 25 4 pumps, 25 5

ae) lron Wolf

4 §Y 189Ksubscribers

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