(Marine Special Operations) Marsoc Short Card x3
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- Опубликовано: 3 окт 2024
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Marsoc short card for 3 rounds:
30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers (4 count)
30 Flutter kicks (4 count)
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Hello dollies (4 count )
10 Burpees
10 Trunk twists
▪️I do these challenges because I want to bless this world with fitness and knowledge. I want to show people how to train and what real fitness is. I have been doing these challenges since 2020 and will continue to teach, coach, mentor those who need it. Enjoy this challenge. I didn’t make an advanced, intermediate and beginner level because I will let you decide your own threshold as I gotten many complaints that even the beginner one is tough, understandable. Train at your own risk and do the volume you can handle.
The challenge: drive.google.c...
That's a real fit body right there. No TRT, no PED's no gear. He trains for long term fitness; not for short term aesthetics. Been following this man and doing his routines for over 4 yrs now 💪
Another reunion with an old friend. 3 rounds and its still tough. But it shows the progress. This was the first IW workout i tried back in April 2020. i picked it because it had the least burpees!!!. i did the round and said that was one tough workout. Then I realised that you had to do 3 rounds. The swearing was restricted only by the shortness of breath. Its been some journey but a great one.
Thank you, Art.
Feeling under the weather today, whole family has been sick. I'm not 100 but have to do some moving. Put this video on and did 20 2 pumps, 10 3 pumps, 10 4 pumps, and 10 1 pumps all with squat and high knee chasers. You keep leading, we will keep following.
Well done brother
Took me 1 hr but I did it. Thanks Art. Your a fucking legend. 👍🇦🇺
Just getting started to get to work on getting in shape. I am just under 300 pounds and had to do 1-3 exercises, rest and get started again on the next exercises. Made it through one round of modified exercises but hooked! Thanks Wolf!
Have you stayed with it?? If so, what are you at now?? I’m interested man!
I have lost some weight and am on either side of 280 pounds. Still not able to do one full round without rest but keep improving. I try to do similar exercises and use Paralette bars for burpees and pushups and walk as my only other exercise. Thanks for asking!
Keep the diet sharp, too. No purpose in working hard to negate it with alcohol, if you get my drift.
This workout changed my life. Thanks Ironwolf 💪👊
You didn't drink any water the whole time? A sip of water during a workout is a pleasant reward 😂
Another great workout sponsored by IronWolf!!! This routine challenged me. Thanks IronWolf!
This is awesome, not only the workout but your statement at bottom.. it's a ministry, not vanity. God bless, I'm sharing the workout 👊💯💪 🙌✝️
shout out to the great Iron Wolf, thanks for sharing all your stuff and knowledge with us. Thanks to you by being such a great inspiration I did complete my August session of navy seals + successfully. It´s been rough´n´tough but I appriciate those feisty-mean NS now for sure...
Keep up the good form, this positive attitude and stay safe as well as your folks - peace out and sauerkraut.
Got through round two and I quit at round three. Great routine! I'll be falling back on this routine in the future with the goal of completing it, as I've done in the past with prior wolf workouts. I could have stayed all the way but I need some left over for my Friday routine after work.
I was looking forward to this one all week! Your pace is something else, man. I had to pause and insert a couple of missed sets, but that was a blessing in disguise as I used the opportunity to catch my breath. (hey, being honest!)
Thanks for the challenge and motivation. Thanks for sharing your knowledge and skills 👍👍
82 min for 3 rounds. There’s much room for improvement.
I’ve quitted my gym membership. My home and ground is my new gym. Much more efficient.
Salute to the Wolf ! Thank you.
Yo Wolf I’m also based in Cali and I feel the outside heat. Def turns the workouts up a notch, I love the challenge!
I’m in Cali and I do this shit in the garage. Def do at your own risk lol
@@willjackson6729 same here but in my bedroom Salute Wolf Pack 🐺!
Best breakfast before go to work! 5:00 AM i'm on 🔥! Thanks, Sir.
This was a great workout going to add to my weekly routine, salute
THANK YOU Iron Wolf THANK YOU for your motivation 👍👍👍
Awesome Routine, thanks for sharing. Saving this one.
Just had a chance to get back to it today as I've been missing out all your fitness routines for over a year, great to start it all over again, still trying to catch my breath while typing. Appreciate it, Ironwolf
YES SIR. MUCH RESPECT
My wife and I will hit this today, Salute Iron Wolf!
The jump squats made my belly burn.😅
Great routine. Took me 76 minutes.
Salute to the Wolfpack.
Thanks for sharing, this was tough! Love and respect from Brooklyn 🤙
Another great workout by the General. Salute!
This was brutal in the SoCal heatwave even at 6am!
Salute from Turkey im always in about 3 year everytime and everywhere with you Man keep going!🤙
Hocam sosyal medyan varsa eklemek isterim
@@safasallandi5569 yusuf_cal
@@safasallandi5569yusuf_cal
@@safasallandi5569 yusuf_cal
@@safasallandi5569Diğer hesaptan yorum atamıyorum hesabım yusuf_cal
Was tossing up to do the MARSOC x 3 drill or the 100 22 pumps. Think I should of done the 22 pumps 🤣
This is awesome, and impressive. Iron Wolf is a stud. Quick question. I can't find that MARSOC Long Card being filmed by anyone, anywhere. I bet the Wolf could do it!
Well done iron.. will do my workout asap I will be back home.. stay strong from Italy
Loving the September Challenge. Much Respect. Salute. Always together we go forward.
Salute Iron Wolf! Finished in a little more than an hour.
A good all round burn. Thank you again Wolf!
Blessings from Saskatoon Saskatchewan Canada
This is my go to exercise when I don't have time. Took me a while to be able to it three times.
We would be glad to see the Iron Wheels workout, we've never seen it !
Thanks for this workout!
🔥
Salute x3🐺🌍
He makes you save the gym for lazy days
Utter madness but I love it
Great workout routine as always....
Respect, Wolf.
Thanks
Another banger ,from our good brother 🔥🙌
Yes!
awesome routine as always iron wolf
Great man, thanks for sharing!
Hvala
vamos la
Just finished what I can do for week 1. This workout looks dope.
Thank you Volk! Doing these routines in 107° out here in SoCal is definetly harder. Question if this is the short card, what's the long card??
Amazing. Sorry for the langage, i'm french. I'm a fan to burpees, and cheking vidéos, i find you. And thank you, because on France, there are not many videos on burpees. And i don't know Navy Seal Burpees before you. For a begining, have you a video to begining Navy Seal Burpees, with number of burpees, number of burpees per minute, and how do exercice (full, partiel, demi ) . Thank you very much.
This one is a smoker for sure! Not going to try this don’t feel like passing out lol and I’m pretty sure those star jumps woke up the devil lol
HOOYAH !!! 💪👊💪
Ótimos vídeos 💪💪👏👏👏
Quartus!
Good comeback workout for me. My shoulder healed up finally. Gotta warm up better from now on and only start with one pumps can go into like a 4 pump burpee start from cold . Mixing these routines back in with weightlifting at a gym. Is it possible for you to add calories burned on average with the workouts you post? Thanks Iron Wolf
I did the wrong short card.10 2pump burppee one.🤔
Te amo
Completed in 90 minutes.. replaced burpees with Pull ups.
This something you can do everyday plus the weight training?
How many times you work out in a day?
Depends honestly, usually 1-2
WOW FAVOLOSO ....
Fucking beat mode!! Rahh
Errr
1 round last week, 2 rounds this week, 3 rounds next week
Wolf, do you prefer upper/lower body splits or full body training? What differences did you feel personally?
It depends, usually I do full body workouts
🔥🔥🔥💪🏽💪🏽💪🏽💪🏽🐺
Iron Wolf, do you take any days off each week or do you do different exercises each day? Thanks, BK
USMC#ToughasNails
Can you do the force recon short card workout
Sir get back to you Sir. ×3 DONE. White. UK.
Based on the title does that mean you joined the Marines specifically? Did you join other parts of the military before or after that such as the Air Force?
I see you're using more external resistance lately. Back when you were more focused exclusively on bodyweight, did you still feel like you were very strong, enough for rucking/buddy carries or other heavy stuff? Curious about the transfer of bodyweight training to external resistance. Thanks!
20.06.24
1Runde 2xPushup to be continued
25.06.24
1. Runde vollendet
Hoy pude hacer 2 rounds a mis 40 años... Gracias iron wolf, por inspirarme para la vida!!!!
Hiiiiiiiiiiiiiii
First like, first comment
I thought Burpees had to have a jump feet off the floor when you stand up else you are just getting up and down off the floor a bunch of times
My mOS cles are getting bigger ooOH
Laaa e laaha ill lal law ( there's no God but the God) I am doing it up 3:45 am
Not to be that guy, i know you're a marine but try and pull back your scapula when doing push ups, it will be better for overall muscle development and the longevity of your shoulders.
Good workout, im subscribed.
Also this could be because you have tightness in your shoulders and lats aswell, try doing some external rotations of your shoulders to open them up
last one, also get a mat so you dont need to put your hands underneath your butt while doing flutter kicks.
Are you a raider brother
Hello, does the lack of pulling exercises worry you?
I thought Cherry Pickers, Chain Breakers, and Supermans were pulling exercises.
Are you MARSOC?
He is a Marine, but he is an Marine Fitness Instructor so i guess he trains MARSOC guys.
@@Mariusz-mq2tg 👍
i like your training style but don't you want to build up muscles to change your appearance? or are you only interested in being fit?
Where did you get your dip station?
Amazon
Thank you devil dog. I looked at a few but didn’t see that one. Brand?
X Mark
Thank you.
Hats off for the wo program , yet the push ups are far from neat pushups you have been doing in your burpees.
Starts off with push ups that his chest is nowhere near the ground 🤦
Stop being a bitch ass troll
How many times a week should I do this?
Twice a week is plenty, make sure you keep variety in your training
@@IronWolf84 I want to join the dutch special forces at some point so I want to be as prepared as possible. Thank you for your reply.
Rep city