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 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.

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: PULLUP/DIP LADDERS 30 MIN OF CVP I 7 ROUNDS: 12 MIN DRILL (X2) IRON WOLF REST
50 6 COUNT BURPEES 1 ROUNDS: 1 REP= SHORT CARD STRETCH
50 SQUATS 10 8CT BODY BLDR’S 10 DIPS AS MANY 6 CT REFUEL
50 JUMPING JACKS PULLUPS: 10 4 CT MTN CLMB’S 5 PULLUPS STRICT BURPES IN *SEE REHYDRATE
1,2,3,4,5,6,7,8,9,10 10 BURPEES 15 SQUATS 12 MIN DESCRIPTION
10 JJ’S 5 PULLUPS
1.5 MILE RUN DIPS: 10 DIPS *90 SEC REST 1.5 MILE RUN
2,4,6,8,10,12,14,16, 20 SITUPS BETWEEN EACH
18,20 INTERVERAL
1.5 MILE RUN

7 8 9 10 11 12 13

3 ROUNDS: 30 MIN: 30 MIN OF CVP II 3 ROUNDS OF: 30 1 PUMPS IRON WOLF REST
50 8CT BB’S 10 PULLUPS 1 REP= 7 PULLUPS 30 NAVY SEALS LONG CARD STRETCH
50 4 CT FLUTTER KICKS 20 SIT UPS 10 10CT BB’S W/ JJ’S 7 ROUNDS OF: 30 3 PUMPS 1 MILE RUN REFUEL
10 PULLUPS 10 4 CT MTN CLMB’S 7 CHIN UPS 30 1 PUMPS REHYDRATE
1.5 MILE RUN 30 JJ’S 10 NAVY SEALS 3 ROUNDS OF: 10 2 PUMPS *SEE
40 SQUATS 10 4CT FLUTTER KICKS MIXED GRIP 10 3 PUMPS DESCRIPTION
50 WALKING LUNGES 10 4CT JUMPING JACKS PULLUPS 10 4 PUMPS
*25 SQUATS
1.5 MILE RUN BETWEEN EACH SET
OF PULLUPS

1.5 MILE RUN

14 15 16 17 18 19 20

7 ROUNDS: 15 1 PUMPS 30 MIN OF CVP III 50 NAVY SEALS PULLUP/DIP IRON WOLFS REST
IRON WOLF 15 2 PUMPS 5 PULL-UPS, 25 1 PUMPS LADDERS LEGS & LUNGS STRETCH
MILITARY FULL BODY 15 1 PUMPS 10 PUSHUPS, 50 5 PUMPS 1 ROUND: PYRAMID REFUEL
CIRCUIT 15 3 PUMPS 15 SQUATS 25 1 PUMPS REHYDRATE
15 1 PUMPS 5 CHIN-UPS, 50 5 PUMP SEALS PULLUPS: *SEE
*SEE DESCRIPTION 15 NAVY SEALS 10 8 COUNT BODY 25 1 PUMPS 1,2,3,4,5,6,7,8,9,10 DESCRIPTION
15 1 PUMPS BUILDERS
1.5 MILE RUN 15 4 PUMPS 20 LUNGES DIPS:
15 1 PUMPS 2,4,6,8,10,12,14,16,
15 5 PUMPS 1.5 MILE RUN 18,20
15 1 PUMPS
15 6 PUMPS 1.5 MILE RUN
 IRON WOLF’S DECEMBER

21 22 23 24 25 26 27

BURPEE 2 ROUNDS: MILITARY STYLE 150 8 CT BB’S 50 PULLUPS 30 MIN OF: REST
FOUNDATIONAL 30 PULLUPS DUELING PYRAMIDS 200 LEG RAISES 100 PUSHUPS 25 1 PUMPS STRETCH
ROUTINE 30 DROP SQUATS 200 JUMPING JACKS 150 SQUATS 25 2 PUMPS REFUEL
25 1 PUMPS 30 DIPS *SEE DESCRIPTION 150 SITUPS 25 3 PUMPS REHYDRATE
25 2 PUMPS 30 JUMPING LUNGES 1.5 MILE RUN 25 4 PUMPS
25 3 PUMPS *BREAK UP REPS 25 5 PUMPS
25 NAVY SEALS 1.5 MILE RUN ANYWAY YOU
25 5 PUMPS WANT *2 JUMPING
JACKS BEFORE
EVERY REP
*2 SQUATS
AFTER EVERY
REP
28 29 30 31

100 NAVY SEALS 1 MILE RUN REST 500 BURPEES

500 PULLUPS REFUEL
100 BURPEES REHYDRATE
100 PUSHUPS
200 SQUATS
1 MILE RUN

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