Iron Wolf does the Pelican Bay State Prison 30 Down Routine (description below)
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- čas přidán 12. 09. 2024
- Article sent by an inmate by the name of Michael Shepherd circa 1997 to a fitness magazine.
Hi I am an inmate at the Pelican Bay state prison in Crescent city, California, pelican Bay is considered the toughest most secure in the United States. Prisoners in the security housing unit here are so isolated from the outside world that we sometimes go years without seeing fresh earth, plant life or sunlight. Confined to our cells for most of the time, we are allowed to exercise alone in a 10-by-20-foot “dog run” for 1 1/2 hours per day. We have no weights, no Chena bars, no basketball courts, only a concrete floor with walls. We do all the usual exercises to keep in shape, push-ups, handstand push-ups, abdominal work but by far the most popular exercise at Pelican Bay is the Burpee Routine. It works your chest arms, front deltoids, thighs and abs while giving you a grueling cardiovascular workout. There are all kinds of ways to do this exercise but I’ll describe the basic six count Burpee. To start, stand straight up with your hands at your side, your toes pointing forward and your feet 3 to 6 inches apart no, squat down and place both hands on the floor, kick both feet out behind you, so you’re in a push-up position, go down until your chest touches the floor, push back up, pull both feedback from under your body, return to the standing position using only your legs.
Start with a 20 down routine. Do a set of 20 reps, rest 30 seconds then do a set of 19, rest than a set of 18 and so on until you work your way down to zero. You’ll do a total of 210 Burpee‘s which means 210 push-ups and 210 squats the rest combined. If you do a 30 down, you’ll be doing 465 Burpee‘s tack on a set of 35 at the beginning and you’ll you give yourself an even 500. Once you mastered the routine you’re ready for a test it of will; the straight set routine. Try for 150 to 200 to start and then add 10 reps every week the Burpee monsters at Pelican Bay do a straight set of 1000 reps at a pace of 100 every six minutes. For an even better workout follow your straight sets with two sets of wide grip push-ups followed by two sets of close grip push-ups followed by a five minute ab routine..
Burpees are a good exercise choice anytime you’re stuck in an enclosed area for an extended period of time, a hotel room, your office. And if you’re ever sent you a maximum-security prison which by the way I don’t recommend at least you’ll know how to keep in shape.
Completed this today. The counting really makes a difference. Just under 55 mins for this 56 year old. In the rain in the garden to cool the system - much needed. Thank you Iron Wolf for inspiring me.
That's dope!
I’m with you mate. I’m 53 and did this routine this afternoon. No rain however.
Just imagining someone looking at the balcony and seeing only a guy standing up every 5 seconds without seeing the actual Burpees. What would that person think? 🤣
Iron Wolf, you inspired me to do burpees almost 2.5 months ago. I feel amazing, sometimes it's really hard, and other days I blow through it. 3 days ago I tried the 30 down and failed, I stopped at 15 my body was on fire. I wanted to see how far I'd come the first time, man the burn was real. The next day and the day after that I did 25 down and that was doable, still hurting, still burning but at least I did finish this one. My reps are not as clean as yours and It feels so good reaching 19 down from there it's bitting down until 1. I talked about the 30 down in my video and referenced back to this video and your channel. Mad respect what you are doing, keep it up, you are helping a lot of people including me. One Love Peace.
This sounds fun 🔥🔥🔥
I wonder what your idea of a bad time is 🤣🤣?
These workouts in my opinion r for combat.. gets ur wind up and u can keep the fight going..excellent work ..
Your my inspiration to doing my 15,500 burpees challenge for 31 days 😊 my mentor
Woah man!!
Keep it up, u can do it!! 🔥
I will 😃 and always shout out the legendary iron wolf on my videos 😊 each day doing challenge
you got this brother, day 7 lets get it!
Train like a prisoner in a cell. A prisoner who has nothing but concrete available to him. This mindset will take your gains to a higher level
And arthritis, tendonitis and imbalance not to mention lack of gainzzzzz
@@kamalahmed5057 you’re not the brightest are you
@@StrongandConditioned go ahead, do the routine you speak about. Report back in one year
@@kamalahmed5057 2 mistakes were made here
1. You took my comment literally.
2. I fed a troll
@Brometheus no tendons in the brain bro, keep your projections to yourself, this is bad exercise
I'm in love with these ladder type workouts... Today I did 20 down on a dip bar... Salute to Iron Wolf, salute to wolf pack.
Labais, vecīt!
@@meldrskristofers6171 paldies, prieks redzēt kādu tautieti arī šeit.
@@mikelandzelo8058 Pilnībā piekrītu!💪
Just completed my first 20 down routine and I’m not gonna lie, around the 12, 11 mark there was a 40 second break. 😂
Bring on tomorrow 👌🏼💪🏼 cheers from Manchester, uk
I did 20 down last sunday... And that is not even the half way of 30 down. Did 30 down today, it was sweaty like hell. It is a battle against yourself...
I did this in 67 minutes, it sucked and i struggled mentally. No surrender. Grinding this at Wolf's pace is hardcore. Salute.
Completed in 66 minutes today. Sweaty like hell...
Wow what a routine. Can't wait for the day I can perform a set like this.
Currently at 11 Down. Still working!
@Brometheus the 500 reps is not what impresses me. It's the fact that you worked out for close to 3 hours. That's insane!! Must've burned at least 1000 calories
I started from 20 down ten weeks ago, added a round every week. Yesterday i did 30 down in 75 minutes. Next week i'll add 35 burpees to join the 500 club.
Thank you Wolf for all that you do. Can't wait to try this routine. Salute 🐺
Pure effort. And I thought you never get tired. These uncut videos are the best you can't fake that effort or amount of sweat you are soaked.Now I see the importance of being hydrated you lose so much water in these workouts. You are a beast Salute to you Iron Wolf!!!!!
Working out with no music and in a confined space imo takes a lot more discipline than if you were doing this in a gym with music etc.. music stops your thoughts wandering. Silence means controlling your mind more.
I think the thoughts wonder with or without music. Maybe it's all about the kind of music you listen to, to get that extra motivation to keep going
Orale Wolf Stevil here. Orange 🍊 County Cal. Just wanna thank you for showing up!! I just got carpel tunnel surgery 15 days ago and I can almost make a fist once I can it’s on! Gracias Stevil out
Thanks sir. Remember coming around to the article in 2006 ( wow that long ago) by Ken Andes talking about ladder Burpees.
Love your channel, Wolf. Inspiration to get back in shape after a too long of a break.
Wolf always showing the best of him.Good quality high class in performance make him the best. Jeep going Wolf. Respect from Wolfpack
simplest conditions but best results, many should take this as an example 🐺👏👍
thats what I love...a story, philosophy behind things..it gives more meaning too it
Awesome I have friends and family in Pelican Bay and Corcoran SHU that’s really cool that you posted this wolf respect
This man trains the day before beginning July challenge, a rest day. Absolute savage and nothing but respect to Art.
Absolute facts, I'm still debating on whether I'll lay off the burpees on August 1st or just keep going lol
Happy training and good luck with ur July challenge
I tried the double 15 down. The 30secs is perfect to keep the set unbroken. I’ll keep this rep scheme in the mix from now on.
Great effort man 👨I tried this and had to have extra rest between the reps although I am old and overweight what a routine sure to use this regularly and hope it shapes me up thankyou beast
I did it!! workout completed!
I'll give this a go next month. Can't break the momentum of the July Challenge.
ugh same, def such a cool challenge, on the bright side, the july challenge will help us improve a lot, so when we do do this challenge, we'll perform much much better
happy training
You can do this routine to hit your number of burpees whether it's 30 down or 40 down or whatever
@@mackenziedegolier4750 good idea.
By the way Wolf, you did set 3 twice haha Yes I watched the entire video.
So you did 3 extra burpees. Stay strong!!
and the one at the end for luck.................
Nobody and I mean nobody puts out better content day in day out than The Wolf. Art back to the black sneakers!
omg.. right now I am at work and I will be at home at 11pm so tomorrow I will do my best.. stay strong from Italy
there is a similar workout where you do 20, then sprint across the room, do 19, then sprint back to your starting point and do 18...until 1. There is a video already :)
Link?
Link? I wanna see this
czcams.com/video/t2xz7NevCWA/video.html
Gunney strikes again. Thank you brother :::))!
Stay strong wolfpack!
Peace & Love!
When Wolf didn’t great job? Always great performance and good discipline
I’m gonna try this too! 💪🏼💪🏼 Let’s go Wolfpack!
U and Moses inspired me to incorporate burpees into my work out.
- Reflex ball: 10 minutes.
- Jump rope: 10 minutes.
- 100 burpees within 30 minutes. (Most I can mange and continue on the next day)
- Jump rope 20 minutes
- Reflex ball 10 minutes
- 60 pull ups in 10 minutes
- 100 leg raises in 10 minutes.
Not sure if this is a good workout routine. I’ve only been doing it for two months straight now. Would be great to have ur input.
Good stuff ironwolf, your blasting out the content these days.
yup, i wanna do this so bad, but todays day 1 of the july challenge for me
@@MK-zf6or fair play man , your still ready to rock and roll. I started mine Monday, for me it's better that way . And I'm feeling excellent. Stick with it for the month .
@@andrewdevitt9380 for real, I'm going to be getting those burpees in in a few hours, gonna head out to put in some basketball work.
I was reading about some of the sacrficies people made to play college or pro basketball, and I'm highly inspired on quitting my bad eating habits and giving away most of my time towards basketball/fitness and university.
how ya been? Do you do any fitness or sport aside from the calisthenics?
@@MK-zf6or good man getting the burpees in, stay in that headspace. Your not the only one with bad eating habits. The diet thing can be a pain in the ass for sure. Who wants to eat stuff that tastes like crap and no flavour to it . Anything that tastes good avoid . I'm doing very well my man. Caleinstetics is my thing for as long as I can do it without injury. I don't do any other sports activities this training takes care of that for me. Just keep focused on your training /diet , technique, discipline, and your going to be alright. Great things for you.
@@andrewdevitt9380 best wishes to you too man, have a great day
I don’t care who the Shotcaller was. I’d have to take a breather - quick and often!
😂
Wannabe a baller
@@Amr_D Not of it means a face full of mace with my hands shackled, that’s for damn sure! Mind you, I’m a little snuffly right now. Could be just the ticket!
Wolf you are an inspiration to a lot of people by doing the exercises that you show how to do great brother like u say just don't give up stay with it you go bro keeping it strong and motivating a lot of people wolf pack keep it 100
Solute my respects idk know u personally. But I been watching ur channel ur a grinder
Amazing! keep sharing more..!! fully watched👍💪🙏🇮🇳
Managed a 20 down. I really like this exercise, kinda gives you hope as you go thru. Slowly sweating the flu!!!
I'm loving these ladder type workouts.
The pace is nuts
Good form to say good bye to june & welcome july challenge 🔥💪🔥💪🔥
Salute Iron Wolf!
Iron Wolf. Sir. Craig ever so greatful to you.
100 weighted vest 100 Fast 6ct. Pelican Bay 30 6ct CT down. Great!
What's on Sir...
Great workout bro
Wow. 1000 burpees in one hour is tough. I‘m proud about getting it done in 1:27… (100 five pumps, 100 Navy Seals and 100 two pumps). I‘ll definitely try that one out! Thanks for your work!!!
But isn’t that 300 Burpees and a 1000 push ups, correct me if I’m wrong
@@Hhhlll7778 Yeah, right. I mesnt primerily the 1000 push ups. Not exactly the same workout, but the same amount of push ups.
@@rainerwahnsinn8411 That’s good stuff man, keep it up
Training to be lethal!!! Great workout!
Dear Ironwolf! I am a huge fan! I wonder what your take on recovery is! When do you rest and recover on what prerequisites! Or are you working out every day of the year? I wonder because I am curious about how you handle fetuige, do you ignore it, do you push thru it, or do you rest on it? I would really appriciate a response Thanks for doing what you do! Take care
@Brometheus Ok thanks alot dude
salute all´impressionante lupo di ferro, ans as alyways a great good form. Stay safe lupo peace out and Sauerkraut, the ITA-GER werewolf pack
Completed in 70 minutes.
In the Marines we called this exercise "Body Builders", but some where it was now labeled as "Burpees" .
I thought a body builder was different. Because Wolf does them. Like 8 count bodybuilders, there's a few videos on his channel of them
Grazie Wolf💪
Stay Safe by staying Strong🔥
I hope everyone had a blessed day Love all of you gangsters
Started in on 20 down plenty hardcore enough 4 me. I can't keep up with you until we get down to single digits. Iron 🐺/ the Terminator!
SHU routine 💯💯💯 all gas no brakes
50 double pump, double squat, double jumping jack. 5 sets of 10 nose breathing, COULDNT DO IT WITH OUT YOU WOLF!!
Beast Mode ON !!!!
Ladder can be good way to do our july challenge burpees💪 Salute Wolfpack 🐺🌍
Yes Mart agree, the ladder makes the big numbers just a little bit easier, one step at a time, salute 😉💪🏾🐺
Hi Mart! Are you gonna level up to Elite?
@@melonchicharon Hi Melonchicharon! Elite is real beast mode! My plan is to go with advance. Im gonna be 40 on 28 of july so 400 burpees is my goal plus 100 more for the Pack 🐺🌍 i want also try do intermediate with weight west ( my birthday present😃)
@@tomrafferty2562 Salute Tom 💪🐺🌍
@@mart1916 I have a love-hate relationship with my new weight vest 🥵 😂 adds a whole new level to body weight training doesn't it.
Great follow along to burn some of those holiday calories off 😁😁
Iron wolf GOAT position sealed 💪💪💪💪
Beast
Whilst returning to the standing position are your feet supposed to be flat to the floor or on the balls of your toes? I usually end up doing the latter and feel it's targeting the calves more than my thighs. I'm probably answering my own question here
I don’t think there’s any right or wrong way but it depends if your knees are strong enough if it goes past your toes on the squat up. Burpees King lands on the balls of his feet and he seems fine. He’s elite level though, doing burpees for years. I’m not an expert though, just basing on observation.
Much appreciated. Started out doing 20 military Burpees a minute, ran on the spot for a minute and so on until I'd completed 100 Burpees. Felt amazing get the heart rate up again. Hopefully shorten rest time and add further sets to build a solid foundation, to move on to the more demanding variations
Burpees are my form of physical preparation to join the police here in Brazil
This is frightening and disturbing on several levels , your fitness & strength levels are intimidating to say the least
After the July challenge and doing 2 straight weeks of 700 a day burpees I'm looking forward to this today
Sounds good for an workout. If you need to improvise weights. You can use damp cloth or towel if needed. Use your legs and do reverse bicep curl. Recommended exercise alternative to pull ups, no excuse when you say curls are for girls.
YES SIR.. thats tough
i did 30 down through 15 today...360 total. this is a tough workout. took me quite a bit longer than wolf, too...
24 down is plenty for me!
Completed in 60 minutes.
🐺🔥
Any injuries that we should take into consideration with this exercise? Thank you!
I almost die after doing this 🤣🤣🤣
When i was locked up I did 35 down in 1 hour 8 minutes... Is that good? Regardless... It felt good
Awesome
Heavy routine, but nothing I.W. isn't already used to. #handled #RepCity #FatigueResistant “The only place where success comes before work is in the dictionary.” - Vidal Sassoon
Can I do burpees and loose all belly fat without doing sit ups? Also can I bulk up if I'm naturally slim just by doing burpees? Also you do this once every day?
Sounds like an argument for prison reform.
I was in pelican bay shu 96-97 and I would do this routine every Sunday my off day w/ no pause my best time was 32 minutes I was 28 yrs old then wow I can’t even do 5 burpee’s today
What other routines did you used to do
@@IronWolf84 I would rotate my routine one day would be upper body w/rolled up mattress next day would be squats and lunges all fast paced burn out sets core w/ crunches leg lifts jumping jacks knee raises always going fast pace to keep that heart rate going and improving wind cause that’s what it was about endurance there’s so much more I would do also throughout the week I could go on and on but I was in the best shape of my life back then and seeing u do the 30 down routine just brought back a lot of memories
You have the link of the articel ?
Good workout 👍
You can Google it, search up muscle and fitness six count Burpee
How come you do all these burpees but why don't you look absolutely that shredded bro? Does it wear everything down cause it builds that much muscle
you need to be on calorie deficit to be absolutely shredded, and as far as i know being shredded is not IW's goal
Real Steel
Iron wolf looks like he on the balcony of a Nyc apartment building in Da Bronx!
He’s from Brooklyn he said it
@@ogbobby819 ohhhhhh I didnt know. Makes sense!
Fuckin standard wood , gazillions
🔥!
Shout out to the burpee monsters
Mr wolf love da jobs u hate
Lets gooooo!!!!!
I do 100 pushups then two 20 5 rep with jogging in place in between great sweat
Will he ever unzip his skin to show all the metal and robot wires inside?
💪💪🏴
Have yoh done any time
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Everything Chris Heria is not...
Just do it today one more time, again the proof it's a great routine, the out loud count... especially since my vocal chords are destroyed , great way to working them too.
THANKS BROTHA, MY FAT ASS NEEDS TO GET INTO SHAPE
Anyone else pumped about atrting the challenge tomorrow??? I have challenge a gym buddy into doing it :::)) he will start at 100 ;::))
💪🏻💪🏻💪🏻🔥🇺🇸👑
EAT
SLEEP
BURPEE
REPEAT
#stayhard
#NBGAF