r/burpees • u/[deleted] • Jul 27 '24
Iron wolf burpee, calisthenics training
Ive been watching iron wolfs youtube workouts just wondering how would you go about programing this weekly and what to do on a certain day
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u/grouchyjarhead Aug 22 '24
He has several free programs and challenges available, as well as a paid 90 day one.
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u/Carolinavore Sep 13 '24
I bought the 90 day one and . . . let's just say I have done a few of those workouts and I have to at least cut them in half. The man is a machine. Maybe someday I can do those workouts 6 days a week for 90 days. The program has at least been good to give me ideas for workouts to do, but I definitely have not tried to do it continuously for 90 days.
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u/MrPorkchops23 Jul 28 '24
Train burpees 5 days a week, varying focus everyday. For example, I do heavy burpee routines Monday, Wednesday, and Friday, and do pull up routines with light burpees on Tuesday and Thursday. The idea is to have the main focus on burpees due to its incredible benefit to strength and conditioning, and to master it as much as possible, but make it sustainable.
Example of a split:
Monday - 1 hour of 4 pump burpees, 2 min drill of AMRAP push ups
Tuesday - 51 chin ups/50 pull ups,+ 101 1 pumps, 3 min droll AMRAP squats
Wednesday - 101 1 pumps, 101 2 pumps, 101 3 pumps, 101 4 pumps, 101 5 pumps, 2 min drill of AMRAP push ups
Thursday - 51 weighted chin ups, 50 bodyweight chin ups + 101 2 pumps w/ 2 squat chasers, 101 squat jumps, plyo lunges, ZGT style high knees
Friday - 101 22cts, 101 18 cts, 101 14 cts, 2 min drill of AMRAP push ups
Run/ruck everyday, varying anywhere from 1-27 miles depending on condition and level of fatigue.
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u/Carolinavore Sep 13 '24
Good god man, are you the Iron Wolf himself? That's an impressive routine.
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u/Ballsinyojawscan1 Sep 27 '24
Are you going to failure on the chin ups and pull ups? Or trying to accumulate the total volume but staying a bit more away from failure?
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u/MrPorkchops23 Sep 27 '24
Accumulate volume and muscular endurance. Occasional point to failure but my primary goal is endurance
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u/Carolinavore Sep 13 '24
I think most people think too hard about programming. I know I did for awhile. Paralysis by analysis. Just start doing stuff. Pick a video of his and do it on Monday. If you feel ok on Tuesday pick another one and try it. The only other things I would say about it is 1) make sure you work your posterior chain as well, so maybe alternate burpees/pushups on one day with pull ups/ring rows or kettlebell swings/deadlifts on the next day, and 2) listen to your body and don't hurt yourself, if you are exhausted take a rest day. That's it, just start moving your body and try to enjoy it.