Burpee Foundational Routine For Peak Performance II Properly Structured
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- Опубліковано 18 вер 2024
- 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)
Iron Wolf is a dialed in individual- from his form to his tucked in shirt. I started my burpee routine in July and could only do 4 legit reps without gasping for life. I’m up to 75 reps 4 times a week and feel great. Thanks Wolf for the inspiration.
How did you do it? Did you do 1 set of as much as you can a day and try to beat that number the next? Or was it multiple sets
Trevor Rogerson well said and congrats. Iron Wolf mindset will get us through anything!
Guys I’m 5,8 300lbs and I’m doing this workouts. I started to see results in 2 weeks this is way better then a gym for me because I don’t want to look like Hulk I just want to be fit and healthy.
Update, dude!
Great routine. The 5-pumps at the end are a killer. I did this in 44 minutes. Focus on form, breathing, and rhythm, and you'll beat this one for sure.
I will sweat like a pig, and that makes it very risky, as your palms might slip and you may get disbalanced if you don't dry up your sweat around your arms and wrists, and that's where it takes a lot of time for me. It's around 42 degree Celsius here! But I will still do it, cuz nobody gives a fuck....
I’ve been doing your workouts since February Wolf. I have lost MANY attempted workout partners over routines like these. Hurt your ego, stomp your soul, grinding ass workouts. Keep on Gunny!
Ever so grateful for teaching us the way of the Burpee.Hands down the best exercise that exists.
I've never seen anyone in the gym so spent as this machine is when he is done.
Respect. Every workout. Leaves it all on the floor.
Thank you.
I started doing this routine 3 days ago and completed it in 53:15, 49:08 and today 48:44. The crazy thing is I feel like I can come back to this every day. On day 1 my right shoulder started hurting during the 4 pumps. Today, no more pain. Lost 1-2 pounds every day although I am already properly shredded and training. What magic is this? I have NEVER been so motivated. Will keep doing this until I complete it in around 35 minutes. And then give those 6 counts a going. Love this. Visible improvement. Perfect pace. Cardio. Power. Endurance. Free content. Holy hell.
Thanks Iron Wolf
04:00.. the Kaboom before the twelve just when he hit the ground with the feet. 😂
I feel the pain with every Iron Wolf's workout and that's good, shouldn't feel easy, no fluff, clean reps!! Salute 💪💪🐺🐺
100% And tuck your shirt in. 😉
@@thepowerpointclub2820 oh, of course, good appearance always 😄👍💪💪
@@martinalavender5797 As I am a civilian maybe I should do the reps wearing a suit and tie. My equivalent of body armour!
I honestly didn't think I could do it. Was going to do one of Wolf's old routines. Something still savage, but one I've done. You got to keep pushing, though. Keep challenging yourself. Plus which, NGAF. Let's f'n go I said, and got the thing done. 55 minutes later I was stretching out. Felt a sense of accomplishment I carried with me all day.
Big salute, sir!
Great stuff. Tough mind.
the iron wolf is the go to guy for work out routines and variations. l will be giving this one a go. my 460 for my birthday last week was ugly. it had to be done.
Another great workout. Did this in 40 mins flat. I stopped lifting weights and solely do your type of training. I love it!
Thanks to Iron Wolf, I absolutely crushed my military fitness exam. It felt easy after months of following Iron-Wolf videos!
Wanna thank you for all the routines you post. I use them and even modified to me, they kick my ass every time.
His legs a huge..He reminds me of a human kangaroo with the muscular endurance of Kenshiro...Northstar Wolf..Salute..
Well he mentioned he did do weights in the past. I doubt he developed those quads by only using his bodyweight.
@@theycallmekowalski might as well be genetics, well at least that's the way it happened for me - genetics + bodyweight training
@Arid Sohan Spot on legs react better to high reps for growth.
@Arid Sohan More like a whole inch of quads. Glutes get some activation in Squat but is mostly a quad exercise.
@@theycallmekowalski he said he didn’t do weights for a long period of time though just for like a couple of months
thats absolutely insane to do all that in 35 minutes. I am going to attempt it tomm morning. Wolfpack all day everyday
Dude is on another level
Iron Wolf is One Punch Man, change my mind.
I believe it too.
Same!
One punch man was inspired by Iron wolf
IW says he's visiting rep city, but I think he's pretty close to moving in there full time at this point. I can do this workout but it takes me about twice as long. Respect.
Colin Wood Iron Wolf is the mayor of Rep City
He founded it.Even the statues in the town square do high reps.
Excellent point my friend 👍 I'm all on board sir thank you for being our guide through this awesome adventure
I got it done!!! Those 4 and 5 pumps really built the lactic acid making it difficult to push through at a fast pace. Lots to learn! But this routine is great tester, mentally and physically...salute iron wolf!
Thank you sir for inspirational. Just completed my routine for today. I'm getting stronger and stronger. Thank you sir.
Salute brother
Thank you so much. Mr wolf 🐺. We need nothing but the mentality to be better. Rep city. Money 💰 🇺🇸 be safe NYC.
25 reps was a bit much, so I had to scale down to 12 reps per. Even then, this was a challenge. I'll have to revisit this one, OFTEN. Semper Fi.
When a new iron wolf workout uploads a stop everything I'm doing
👏🔥🐺 let’s go Wolfpack Salute!!
Perfect routine! Start simple...compound it, just like interest and Bam! Growth, Stamina, mental toughness Achieved! Gracias Amigo!
Yo Wolf, I loved your Burpee from hell workout with the 3-Navy Seals sandwich. I now do this workout on a Monday:
25 x 8 pump 25 x 7 pump
25 x 8 pump 25 x 6 pump
25 x 8 pump 25 5 Navy Seals
25 x 8 pump 25 5 pump
25 x 8 pump 25 4 pump
25 x 8 pump 25 3 Navy Seals
25 x 8 pump 25 3 Pumps
Push Ups = 1950 Burpees = 300
Time approx 1 hour 20 mins
That is sick one bro!
25 5navyseals 😟 2navyseals are already hard asf
Link or Lie bro.
Prove it or not worth the typing you did.
@@G1stGBless I don’t give a F what you believe. As Goggins says Train Hard. Don’t be Salty. I train 6 times a week doing Iron Wolf workouts since I discovered him in April! I workout for me, not you.
@@Haqqer84
So no proof then?
Just like I said. Another keyboard jihadi claiming this and that.
Words are cheap.
Iron Wolf is changing my life one REP at a time....thank you sir!
You welcome brother
I dig this routine!! Charlie Mike brother💪🏽👌🏽🇺🇲
Absolute beast! Love this channel. 25 1 pumps for IronWolf is just like breathing
Solid pump on this one! Thank you sir for the workout and your service
just did this one and i love all the foundational routines but this is gonne be a new favorite of mine i think!! love the balance between the 1 pumps and higher pumps!👌 salute!🫡🐺
Good job Wolf
Got my iron wolf routine this morning- it was tough but I got it done. I’ll be doing this one next
hit a 500 burpee PR this morning. Your channel is badass and has motivated the hell out of me!
Great pyramid. Trying this workout tonight. Get some.
Ok I tried but only got up to 4 pumps and left out the navy seals. I only have 45 minutes for my lunch break so I had to stop at 35 minutes. Maybe on my days off I'll try the whole workout.
Beyond 10 reps, I still struggle with 4pump and 5pumps. It will take awhile, but it will get done.
Yes..yes..yes!! Love this routine bro, you make it look so easy but it never is, but love the 1 pump in between. I may attempt to do this twice or just try and make it upto 500 burpees if the body is up to it. But another hardcore workout by the main man I salute you bro. Stay strong Wolf Pack💪💪
I did 201 one- pumps this morning. It took me well more than 45 minutes, but I truly believe I'm getting fitter and the form in my pushups is improving. Thanks 🐺 u the Man
I just finished this workout it took me 1hr and 10minutes but on top of that I did 375 squats too
I did
25 x 1pump burpe, per burpee 1 squat
25 x 2 pump burpee, per burpee 2 squats
25 x 1 pump burpee, 1 squat per burpee,
25 x 3 pump , 3 squats per burpee
25 x 1 pump, 1 squat per burpee, 25 x navyseals, 3 squats per burpee,
25 x 1 burpee, 25 x 4pump( 4 squats per burpee)
25 x 1 pump , 25 x 5pump navyseals, 25 x 1 pump
Tha is wolf that’s solid work I like the 25 singable pumps as a rest
@ironwolf you are getting much fitter. I can hold your pace on your 'perfect 30 min burpee routine' but you've just stepped up in pace on the recent videos. First 60 reps were blistering in this video and I could not keep your pace. You are super fit right now!!!! Thanks for the video
Another great PT session. Thank you.
Every day I sm looking forward to see wolf videos ..
Those videos are very important to me because they are coming from professional who is constantly doing burpees on a high level of performance.
Respect wolf.
Be well and safe always.
I can't believe I actually finished this workout by follow along this video. I thought that it's impossible for me to finish these workout. You make me realize I am actually better than what I think I am. Thank you for the good money Iron Wolf 💪💪💪💯
@Reps 4 Jesus awesome 🙌🙌💯 whatever it takes 💪
Iron Wolf.. The Human Machine 💯..
No fluff. I'll be doing this first thing Monday morning. Thanks Iron Wolf #wolfpackstrong
Nice little plot twist with the squat chaser and high knees!
Done, great way to start my week, and proud to see I can do almost 600 push ups in less than 50 mins. Keep it up wolf!
I did this workout with sets of ten and it went ok. Navy Seals/4 pumps/5 pump rounds still kicked my ass but I think I could do rounds of 15 for this one. Thanks again IronWolf for the willingness to share your expertise!
Man Homie you are the Man , I appreciate all that you do, Master motivated thank you
Thank you, all love man ......
I felt myself plateauing on my strength and conditioning workouts so I decided to do some burpees to mix it up. Did this one in one hour, focusing more on form than speed. Great workout, I’ll keep coming here for more! 💪🏼
Salute brother
Salute brother
Did this. Pushed pace up a bit. I'm going to try this to avoid sticking in one gear. like all the workouts it is tough but do-able. Mind over matter. If we don t mind the reps wont matter!
Just got done. 46 minutes. I had to turn the Pantera up so loud it shook the house to get through it. Wolfpack all day every fucking day
u are a fucking beast! i already got tired after 10minutes respect ! gonna keep doing your training routine like 3-4 times a week ! Hopefully in 3 or 6 months i can finish your program! God bless
or maybe even longer lol
Just completed this and Holy hell the pain was good. Going to get this in 4 times a week minimum until the April challenge. Thanks Wolf and let's get it Pack!! 💪
15 reps of each 47 minutes in total, really enjoyed that. The 1 pumps break it up nicely.
@ Iron Wolf .. I been trying my best to work on form .. I now realize if your form is right .. You right ..
Much respect and love brother!!! 💪🏼💯
Huge Respect 🙌
Salute brother
Would love to see a video of you from the side, so we all can study the technique of the master himself 💪💪💪
It’s hard for me to relax I have adhd and anxiety but after I did this workout I never felt more relaxed I was so tired that I didn’t give a fucc about nothing.
ich mache die Übungen auch mittlerweile . vielen dank. Sehr hilfreich. Mehr von den Videos.:-))
The workout iron wolf are best exercises
I agree, it's more effective than weights imo, I just feel it more.
Fully completed in 58 min. 22.02.2021. Salute
Salute
R u on some kind of god diet .... whats wrong with this one punch man ... omg u r the ultimate sensei... respect to u master. Will be proud all life to have a sensei like you
Beast work as always brother ! #repcity #machinemode
This is the only pain we should feel on sunday morning 😉💪🐺🌍
Sup, Mart! Two more days! Are you ready to roll, brother? 😉💪🐺
@@IstvanVass1974 Hey Istvan! Just finished this neww routine. Im ready 😀👍460 clean ones 💪by the numbers! 🐺🌍
@@mart1916 Two things changed: 1. Officially I need 460, but if I'm there, I will probably go on till 500 (as it is very close). 2. I will do either 2-pumps or 3-pumps (or maybe 4 pumps? The Wolf did 4-pumps two weeks ago on his birthday...). I haven't decided the version, yet. But it's no problem, if you do less pumps, than me... I still appreciate, that you grind with me. 😉
@@IstvanVass1974 You will hit 500 for sure 💪 👍 i will add some 8 and 10 counts bodybuilders, my favourite burpees. And mayby 10 or 20 navy seals 😉( those i hate most 😃)
@@mart1916 What do you suggest, bro? How many pumps should I make? 2, 3 or 4?
Yooo, definitely one of my favorite ones. Its spicy. 💪🏾
Man that was aye monster effort, will done, Iron wolf.
Much Respect
Who does his laundry? Dude must have a hell of a bill.
He takes his PT clothes into the shower and washes them on his abs.
@Nicky Bobby YOU FEEL ME! LOL I WAS BURPIE CHAMPION UP IN THERE
The military would foot the bill for that. Everyone on base can go to the laundry mat for free.
@@joshuaconstantin1878 @ash so in short the american people pay ;)
@@Tinusopbeeld yes lol
Get some Gunny!! Semper Fi!!!!!
🔥🙌🔥 #invincible #accountable #diligent #repsequalreputation #shirtsdoubletucked #NGAF #nofluff #teamironwolf #ontheroadto100k
today i do it!! thanx, its great idea to do this way burpees! it take 1h for me, with no rest but slow pace!
Nobody cares! Keeping hammering! Salute to all the silent professionals. 🐺
Didn't quite keep up but only a few reps behind. Triple digit heat index today kicked my ass.
Hi Wolf!! How can you do that in 34 minutes?? you are crazy!
Today, I tried to make this workout, but I finished in 55 minutes. Was crazy. I hope to improve.
Thanks for the motivation wolf!!
#repcity #ironwolf #burpeeman
Practice lol
After 4 months lay off because injuries I´m back on track thanks to the Wolf ,to day I did 25 seals-a barbel complex of 7 exercises and 200 jump ropes for 6 rounds.(empty barbel and finished at 105 lbs 8 reps on the complex).
Rep city. FTW. excellent routine.
Amazing.
Hurts but love it as the future is now
Get some. Good morning brother. Thank you
It isn’t just sweat. It is lactic acid that does not dare to stay between his muscle fibers.
my students are going to be asking me tomorrow...'what the hell is wrong with you'?...lol
Thank you for that routine , it was not easy but I finished in 45 min . Now Spaghetti time!!
You should maybe teach us how you run, how you go to calisthenics parc... like more variety, not always burpee routine despite being the most effective
I have plenty variety on the routines.
ua-cam.com/video/Trp1uSqZFPc/v-deo.html here’s one IW vid in a park.
Check out the September videos. It’s one month worth of calisthenics circuit routines, not just burpees.
No running instructional video though, but it was part of the challenge. But I remember IW did a short one, like an IG story vid of him running.
Your consistency cuts like a Ka-Bar... fucking machine bro. SF. Errah!
I would definitely do this with Delight! One hell of a workout...
Foundational wow
Came On !!!! 💪🐺🔥
You are Insane boss 👍
Meat and Potatoes or Iron Wolf, Vegetable plate and protein shake, of exercise.
i initially gasp after doing about 20 including push up and a jump, now slowly getting better, intermittently can do over 100
Hey Art, do these also work your lower back?
I just do 400 jumping jacks 320 push-up burpees four rounds 10x10 jumpinjacks and four rounds 10x8 push-ups in the same time my goal 35min
You are the best
Its so weird, based on my body. It just hurts for like 25-30 mins and after your body adjust and would be able to do a lot more burpees with no pain.
Sweet
Insane performance. Manage to do 300 2-pump in 60 mins, recall my 1st time the live training in July 27 500 2-pump around 70mins. Still far from finish it ...
WOOOOOLFPAAAACK!
AAASSSEEEEEMBLE!
Keep up the great work, Art. You’re setting the example for real leadership, esp as an NCO.
SEMPER PARATUS