Train high volume pull-ups and pushups without getting sore (military style)
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- čas přidán 12. 09. 2024
- 1-10-10 pull-ups and chin-ups, 10 pushups between each set. Total 100 pull-ups ,100 chin-ups , 400 pushups
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Just another reason more people should go for calisthenics, gets you outdoors which has the added benefit of improving mental health 🧠💪🌞 Nice one Wolf!
I just love training outdoors. Even with my kettlebells and sandbags. Every workout feels better outside
Winter, summer, doesnt matter, training outside is the best!
@@e.e.8589 yes
*_Isaiah 55.6 Seek the Lord while He may be found, Call upon Him while He is near. 7 Let the wicked forsake his way, And the unrighteous man his thoughts; Let him return to the Lord, And He will have mercy on him; And to our God, For He will abundantly pardon._*
_Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
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As long as you're not living in australia atm ...
I'm 62 and am utilizing this training routine for the month of July. I added dips to the routine. It's a great routine. Due to the time and heat here in the East I cut it in half to 55 Pullups, 55 Chin ups, 55 Dips and the 300 pushups. Great workout for me. Did the routine in about 45 minutes. Thanks for your videos.
I tried this the other day while trying to get over a cold. Loved every minute of it. Those high rep chin/pulls at the end were brutal.
Just finished
200 kettlebell swings (24 kg)
100 pull-ups
125 burpees
Beast!!
Well done man! How did the grip feel between those swings and pull-ups? Did you break them up into small set or 1 movement complete before the next?
That's awesome
Very good
I literally did this workout today already. Took a stack of cards, whatever the face value of the card is(face cards are 10 reps) do that many pull ups and double that amount for push ups. Did half the stack, I'm still trying to pace myself properly when I train.
Thank you Art
that's a cool idea
@@bornmayhem thank you it ain't my idea but I find that it always provides a challenge. Especially if you choose to do burpees or navy seals as the exercise. I've even done a circuit of 3 exercises using the deck of cards. Btw I learned it in Dallas County so I affectionately refer to the cards as D.O.C.
Deck of cards not department of corrections 😂🤣
how many cards you would usually take? not the whole deck I guess! haha
What is the value of jocker card in your push ups pull ups routine
The goal is to finish the deck, somedays I do, somedays I don't finish it
The mad bodyweight scientist cooking up some intense sh*t in the calisthenics lab
It isn't easy as it seems. You will gas out at the 7-8th set easily even if u are intermediate. That's why u need about 90-120 seconds pause between each set
incredible routine bro, inspiring thousands to better themselves, salute brother
So i have made it a point to go and do all of iron wolf's workouts on CZcams. Having started watching and followong you since april i could say your workouts changed my life as well as motivating me for future workouts.
I hit this one and my forearms were throbbing hours after the workout. I cant wait to do this again
Your workouts keep me motivated thanks bro
I did half of this exact workout yesterday after watching your video. My goal is to do the whole thing. Thanks for the content!
Just finished this and it took me an hour. Holy hell that’s some volume! Thanks for an awesome pyramid workout to add to the arsenal.
Hey Sir.. today i did 11Km marching/running because i had some pain.. then i fixed the roof till lunch... now going to bed.. tomorrow gotta morning shift (going there by foot 7km to go 7Km to came back) .. will workout after i will be back home at 2:30PM .. Stay Strong from italy Man
Love the channel smart training. I do my workouts like the one you just did. I go from 1 to 15 for legs back shoulders bie and tries in-between Pushups and Deadbugs or Arm Haulers . Keep up the great content. P.S thanks for protecting the greatest country in the world. My son wears a dog tag necklace and people think it's a horrible thing to promote are greatest team in the world our military. I worked overseas for 10 years we owe every military man or woman that protects us from seriously demented people. Thanks again
Oh maaaan, I love that one. Great / smart training rhythm. Salute to the wolfpack !
I do a similar routine to this, but its 10x10 pull ups with 20 leg raises in between then pyramid 10 9 8 down to 1 back up to 10 with 10 press ups in between. Fanastic work. Stay strong Wolf Pack 💪💪
Your „Chelsea“ x2 (300 pullups, 600 pushups, 900 squats) got my go to workout I do it 4x a week and some burpee workouts and other stuff on the other days. I haven‘t been to a gym for over a year and feel the fittest I have ever felt and still feel like I‘m improving. Thanks for keeping me sane during the lockdowns, thanks for the eye opener!
I‘d be curious if you will do chelsea x2 again maybe with running on the spot inbetween sets? I do it this way and love it :-)
I did it but instead 10 push-ups after the chin-ups it was 10 1-pump! Thanks for your videos!
Great stuff dude!
Pyramids and ladders are awesome, love them.
Btw: thats a great example of a relatively short (time,not volume), but effective workout.
I guess it would take me 2h, so I will cut the volume down.
*_Isaiah 55.6 Seek the Lord while He may be found, Call upon Him while He is near. 7 Let the wicked forsake his way, And the unrighteous man his thoughts; Let him return to the Lord, And He will have mercy on him; And to our God, For He will abundantly pardon._*
_Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
-----
Thanks man you've helped to open my eyes
Great to see you posting brother , never stop! 🐺
This ole man is about to hit this route, followed up by a heavy 5k ruck. No BS, always legit content!
I always come back to this one. I remember thinking P90x was hard. This and all Iron Wolf workouts put it to shame!
I did today one of your older routine- 10 rounds of 5 pull ups, 10 hand release push ups, 5 chin ups,10 8 count bodybuilders and 10 mountain climbers. Tommorow burpees. With this news routine i will try to break my pull ups P.B.💪 Salute 🐺🌍
I had to give this one a go. I got all the sets done up until the last 5 rounds going down the pyramid. Crazy routine physically & mentally!
Reporting my 120 Burpees completed today. Stay Healthy 💥 Add 81 to that.
Oh my god that is brutal! Fair play Wolf! 🐺
Great work!!!
Great Volume!!!
Smart advice!!!
Thanks for the motivation!!!
How did I miss this video. This is 🔥🔥. I am putting this in my routine.
I know your pain and I will get some of that tomorrow💪🏻 love you brother 💪🏻
This is a crazy workout, man. Go Wolf!
Sick workout Brother, comfort is weakness
Will do this one ASAP looks like a future go to workout
Great challenge👍I'll try it tomorrow💪
Iron Wolf is the man - the real deal - the OG - often imitated it never another shall there be man - Semper Fi
Adding this one for sure.
My style of routines, love it.
The dogs are afraid of the wolf! LOL
This guy is an absolute machine
All training should be done like this. If its all push or all pull, your shoulders will be gone by the time your 50, TRUST ME.
51 and still busting them out. Super setting push ups and pull/ chin ups. 20 rep sets for push , and 10 's on pulls,10 rounds. 2 minutes rest between.
Use good form, nutrition, and you can go until your 80. Can't stress good form enough. Keep your shoulders back and dig with elbows. Take your chest to the bar. Keeps your shoulders out of it.
@@rodbarrett1581 Awesome!! Yes, you are using push/pull. I used to do tones of burpees, all push no pull...destroyed my shoulders.
Awesome, I will do this today, but with dips, as captured in the December challenge
To call this inspiring would be an understatement - this is epic!
Good strength routine. Didn't finish pull up & chin ups unbroken. Did get a good ⛽ 4 sure.
Iron Wolf comes thru at the perfect time! This is what I needed!!
Nice video always mental war when working out
Appreciate your dedication and effort. Let's continue to get better! All love Marine
Excellent work Wolf!🤙💪🔥
Great work. Iron wolf.
Salute brother, thank you
Right on time
Cant wait till my broken finger is healed so that I can jump in again.
Very cool Idea. Thank you, sir!
Nice brother!!! Much thanx!
Be blessed 🙏🏽and know love ❤
4:10 for a second I thought you were gonna smash your head on that bar! 😂
This is such a good workout though. Nice one iron wolf 🐺 you the man!
Another important thing folks is mobility work and stretching before and after workouts you will drop the soreness down a bunch
Thanks for this routine! Going to do this next weekend! Enjoy getting to work! Stay safe sir! 💪🏻👍🏻🙏🏻🐐
Thank you for the video.
Great. As always. Mr wolf 🐺. God bless. Let’s go. Thank you for your great routines 🇺🇸
great workout wolfie!! i've done it today in 35 minutes. Love the pump! what do you think.. can I do this with small amount of weight added (like 6-10 kg) or.. thanks! wish you a fast recovery!💪🏻
Pull day tonight. Gonna give this a shot. But maybe just alternate pull up and chin up sets
This routine right here. This is it. Goddamn did it kick my ass.
Im leaving my house in 20min to go get this done, my new push-up bars just came in yesterday 💪
im adding this to my to do list
new workout routine. Salute Sir!
Outstanding push-pull workout gunny
That push up bar is SUPER SAUCY bro!
@@arturobandini4078 i think it's worth it. I might add tho that I'll buy anything with a wolf on it 🤷♂️
Buddy of mine made me one. They are nice. I use them all the time.
I love all kinds of calisthenics equipment. Dip bars, push up bars,etc. I just turned 30 so I'm trying to gear myself towards training smarter but more frequently or just as frequent.
Perfect push pull routine with conditioning thrown in.
Thanks for sharing. Salute.
Another fine addition to my index card file of IW training programs.
I will do this today!
Wish I could get snap supplements in the UK
I wish I could get that pushup bar here in London.
Tremendous workout, Salute from the Scottish wolf pack
That's a nice park mate. Reminds me of home 🇦🇺.
Australia easily has some of the best in the world hands down
those dang playground Bars spin,
I hate that.
I can here the bar spinning.
🤘
I think I would rather do some kind of a leg exercise instead of the 2nd pushups set, or maybe replace the pushups with dips in the same numerical order as the pullups/chinups.
Don’t burned out with your training .listen and follow Wolf when you workout. He is the best and knows exactly how to be safe n a good shape and not to kill yourself
You the man wolf💯
Great routine,Excellent pergormsnce
How do you add running into your training? I haven't been running, and you said a long time ago we have to run. I totally agree. Once you lose your ability to run, and jump you get old. I wet out, and bought a new pair of running shoes.
That marine layer you got there in O-side… or is it Carlsbad?…. Wish we had that down here in South Texas because training outdoors would be a helluva lot less sweaty lol. Still knocking out those burpees on my “Rep City” mat. Go easy Brother.
I can do dips until the cows come home but want to be able to do pull-ups like crazy. I’m not getting the reps up so this is gonna be the next thing I try since all your other methods have worked for me
Damn that was a crazy chest pump 😳 only was barely able to do a quarter
Hey wolf if you are willing to talk about it I was curious to ask what is happening with you in regards to vaccine mandates and being active military. I know they are making you guys get it. Have you had to take it yet under threat of discharge?
I been vaccinated since March
0:52 ah yes, speak for yourself sir, speak for yourself :D
Thank you 😊
Nice one! Salute.
I swear this gets me sore as fuck every time but its great work😂💪
everything about good habits and health is a great
Military style is always a killer 🤩👌
got up to the 6 pullups and tapped out.
Traded chin ups for Australian pull ups
When my form gets sloppy on the pull up bar I Start doing squats.
I'm going to try this tomorrow. Right now when I'm watching its midnight here.
What are your thoughts on spreading the workouts throughout the day? I struggle to hit 100 burpees but if I split it up for every 30 minutes or so I can manage them
do it!
I think if you have the time to spread the work, then do it. 💪🏽. If you want to work towards getting it all in 1 session, slowly add more reps each session. So as you progress throughout the weeks, your first session will slowly have more burpees compared to the rest until you get to that sweet 100 burpee milestone! Hope that helps and best of luck. By the way, if you want to slowly start building up you capacity, I would greatly appreciate if you checked out this 30 day challenge I made... 10 Minute Cardio Series czcams.com/play/PL27mzZy_4i68I-ofjkSYiYgGKACRHohMm.html
master💪🐺🔥
The basics made hard love it
Wolf, any chance of putting up a routine that will help specifically for combat sports?
I have one
@@IronWolf84 yeah that combat and military sports one you posted like a year ago is brutal. I love that one.
Doing this today
YEAH !!! 🔥🐺🔥
Hey Wolf, is it a good idea to add a 6-7 km running before that exercise? Salute from a Greek LEO in Athens, Greece.
I did this and it did fatigued me lied lol
Salute 🚀
How much easier is it to do push-ups on that flat bar versus the ground in your expert opinion