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-seek-
ers-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 pow-
erful meaning to me, it may have a powerful meaning to another. Thus, became an essential principle in my life philos-
ophy - 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 founda-
tion 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 4 ROUNDS : 100 BURPEES BUY IN THEN, PULL-UP /

EVERY 5 MIN CONDUCT 8 PULL-UPS
* 5 MIN REST AND STRETCH
* 30 MIN MAX DISTANCE RUN
* CONTINUOUS RUNNING CLOCK,
PULL-UP TIME FACTORS INTO THE
5 MINUTE.
CHIN UP PYRAMID OF 1,2,3,4-7-6,5,4...1
25 PUSH-UPS
25 DROP SQUATS * 15 SQUATS OR KETTLE BELL SWINGS IN
25 DIPS BETWEEN EACH SET OF PULL-UPS.
25 LUNGES (EACH LEG) * 30 MIN MAX DISTANCE RUN
25 4 COUNT FLUTTER KICKS
25 BURPEES 100 BURPEES CLOSE OUT

29 30 31

BEGINNER

Copyright © IRONWOLF 2021

 WEEK 2

BEGINNER:

60 8 COUNT BURPEES 60 SQUATS

40 8 COUNT BURPEES 80 SQUATS
20 8 COUNT BURPEES 20 SQUATS

F S S
BEGINNER: BEGINNER:

7 ROUNDS: 15 3 PUMP BURPEES

15 NAVY SEALS
5 PULL-UPS 15 12 COUNT BODY BUILDERS
10 DIPS 15 1 PUMP BURPEES RECOVER >STRETCHING>MOBILITY>
5 CHIN UPS 15 2 PUMPS BURPEES FLEXIBILITY>REHYDRATE>REFUEL
5 NAVY SEAL BURPEES 15 8 COUNT BODY BUILDERS
15 SIT-UPS 10 5 PUMP NAVY SEALS
10 16 COUNT BODY BUILDERS
* 30 MIN MAX DISTANCE RUN 10 4 PUMP BURPEES

2 3 4

Copyright © IRONWOLF 2021

 WEEK 3

BEGINNER: BEGINNER: BEGINNER: BEGINNER:

3 ROUNDS: 1 ROUND : 6 ROUNDS: 150 2 PUMP BURPEES

EVERY 5 MIN STOP AND DO
30 NAVY SEALS 25 1 PUMPS 3 MIN OF BURPEES 25 KETTLEBELL SWINGS OR
30 KETTLEBELL SWINGS 25 2 PUMPS 5 PULL-UPS 25 JUMP SQUATS
30 PULL-UPS 25 3 PUMPS 15 PUSH-UPS
30 DIPS 25 4 PUMPS 15 SQUATS * CONTINUOUS RUNNING CLOCK,
30 SQUATS 25 5 PUMPS KETTLEBELL/SQUAT TIME FACTORS
INTO THE 5 MINUTE.
*30 MIN MAX DISTANCE RUN

5 6 7 8

F S S
BEGINNER: BEGINNER:

1 ROUND: 25 22 COUNT BURPEES

25 18 COUNT BURPEES
2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 OF PULL-UPS, 25 14 COUNT BURPEES
25 10 COUNT BURPEES
DIPS AND PUSH-UPS RECOVER >STRETCHING>MOBILITY>
25 8 COUNT BURPEES
25 6 COUNT BURPEES FLEXIBILITY>REHYDRATE>REFUEL
* SWITCH PULL-UP GRIPS
(CLOSE, MEDIUM WIDE, MIXED, * 1 SQUAT CHASER AFTER EVERY BURPEE
UNDER HAND ETC) * THESE ARE MEANT TO COUNTED OUT LOUD,
* 30 MIN MAX DISTANCE RUN SOUND OFF
WHEN YOU ARE COUNTING AND GET THOSE
LUNGS WORKING

9 10 11

Copyright © IRONWOLF 2021

 WEEK 4

BEGINNER: BEGINNER: BEGINNER: BEGINNER:

1 MILE RUN 20 MINUTES OF ODD MINUTE: 30 MIN RUN 10 NAVY SEALS

12 MIN DRILL 10 1 PUMPS
1 MILE RUN 5 PULL-UPS EVERY 5 MINUTE STOP AND DO 10 NAVY SEALS
10 PUSH UPS 10 2 PUMPS
15 PUSH-UPS
15 SQUATS 10 NAVY SEALS
* 12 MIN DRILL: MAX 6 COUNT 20 SQUATS 10 3 PUMPS
BURPEES IN 12 MINUTES EVEN MINUTE: 10 BURPEES 25 LUNGES 10 NAVY SEALS
10 4 PUMPS
* MINUTES 1,3,5,7 ETC. WILL BE 5 PULL-UPS, 10 NAVY SEALS
10 PUSHUPS, 15 SQUATS , 10 5 PUMPS
* MINUTES :2,4,6,8 ETC WILL BE BURPEES 10 NAVY SEALS
10 6 PUMPS
10 NAVY SEALS

12 13 14 15

F S S
BEGINNER: BEGINNER:

5 MILE RUN 4 ROUNDS:

50 PULL-UPS
100 8 COUNT BODY BUILDERS 30 DIPS
100 PUSHUPS 30 LUNGES RECOVER >STRETCHING>MOBILITY>
200 SQUATS 30 4 COUNT FLUTTER KICKS FLEXIBILITY>REHYDRATE>REFUEL
5 MILE RUN 30 KETTLEBELL SWINGS
30 6 COUNT BURPEES

16 17 18

Copyright © IRONWOLF 2021

 FINAL WEEK

BEGINNER: BEGINNER: BEGINNER: BEGINNER:

1,2,3,4,5,6...10,9,8...3,2,1 OF HAND 50 6 COUNT BURPEES 250 2 PUMP BURPEES 50 PULL-UPS

RELEASE PUSHUPS, JUMP SQUATS 25 18 COUNT BURPEES 50 NAVY SEALS
25 14 COUNT BURPEES 75 SQUATS
* 5 PULL-UPS IN BETWEEN EACH SET 25 10 COUNT BURPEES 50 3 PUMP BURPEES
OF HAND RELEASE PUSHUPS AND 25 8 COUNT BURPEES 75 LUNGES
JUMP SQUATS 50 6 COUNT BURPEES 50 2 PUMP BURPEES
50 DIPS
50 1 PUMP BURPEES
75 SIT-UPS

19 20 21 22

F S S
BEGINNER: BEGINNER:

15, 14, 13, 12....1 OF 30 MIN OF

6 COUNT BURPEES 5 PULL-UPS
KETTLEBELL SWINGS 10 2 PUMP BURPEES
AND SIT-UPS 15 SQUATS RECOVER >STRETCHING>MOBILITY>
4 COUNT JUMPING JACKS 5 CHIN UPS FLEXIBILITY>REHYDRATE>REFUEL
10 NAVY SEALS
15 JUMPING LUNGES

23 24 25

Copyright © IRONWOLF 2021