The Wolverine Shredder Workout
X Men Days Of Future Past movie was awesome so I thought it was appropriate to title today’s workout after a character that fits the kick ass mindset of this website’s regular subscribing base (In other words..YOU). That’s right my friend today we’re going Wolverine on the workout!
The Wolverine Shredder Workout…
I don’t know if you’re a fan of the X-Men movies, but I’ll admit that I am. Yes, my dorky side has been revealed, but these days it’s pretty much due to the fact that I just enjoy a good movie.
Nevertheless Hugh Jackman in Wolverine form is pretty kick ass which is why he gets the cool nod to have this workout, and the attitude that surrounds it, to be a tribute to his onscreen character. The good news is that you don’t have to have iron claws to get shredded with this one!
Warm Up:
A Skips: 15 R&L Legs
B Skips: 15 R&L Legs
Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat
Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms
All Out Strength And Cardio Interval For Metabolic Spike!
Note: This workout combines big compound movements utilizing barbells and kettle bells along with a cardio blast using the jump rope. It does involve supersets, but after the completion of each superset enough recovery should be allowed for having enough juice to execute the following superset. This is a grind, but you will love the results!
Jump Rope Alternating Skips: 2×3 Minute Rounds
Standard Barbell Deadlift Heavy: 5×3 (Note: Perform a couple light warm up sets first. Then perform with a relatively heavy weight. Execute the jump rope set right after each lifting set and allow for sufficient recovery to perform the combination again. This is a metabolic workout so keep moving, but make sure your technique is solid.)
Kettlebell Push Up Renegade Rows: 3×5 Alternating R&L Sides (Note: Go moderately heavy to heavy and you must be advanced enough to perform a standard push up easily)
Superset Jump Rope High Knees: 30 (each leg)
Superset Jump Rope High Knees: 30 (each leg)
Kettlebell Swing, Clean, Press: 3×5 R&L Arms (Perform with a relatively heavy bell and make sure your technique for controlling the bell throughout the 3 movements is solid.)
Superset Jump Rope High Knees: 30 (each leg)
Finished.
I hope you enjoyed The Wolverine Shredder Workout. Now go and tackle this bad boy and let me know how your experience with it goes by posting up in the comment box below this article. Remember that most anyone can train hard, but only the best train smart my friend.
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A routine guaranteed to put a coat of sweat on you. I’ll get into it within a couple of weeks … still running some of the other programs you previously posted.
Awesome Doc! No worries my friend. I’m glad you are putting these to the test and are mirroring what I’m doing here on my end. It takes time to get through these. As a matter of fact The Wolverine Shredder Workout would zap me at the moment.
It takes time to build up to being able to do these, but once the body adapts it sure is something. I hope you are seeing and feeling the difference with these workouts my friend. Your feedback is always greatly appreciated.
Hey Brandon, I’ll post up the “results” after a few more weeks. I can’t get anyone to join me in running these programs you have so graciously posted. I contacted my Son and he thought he had 5 buddies ready to dig in heavy this summer. School hasn’t been out for two weeks yet and all 5 have bailed on him.
He’s doing his annual Drill at the moment and out of country. Before he left he told me he’s done with training partners as it never works out. My advice was to go it alone and don’t get wrapped around the axle with things that require a Spotter. Use the Power Rack whenever necessary and stay mainly with exercises and routines that can be done solo. Lot’s of stuff on here for him to experiment with and none of it requires coordinating his schedule with someone else’s.
The proper pursuit (your “Train Smart” mantra) is a pure personal cultivation endeavor … sharing is optional.
Hey Doc sounds great. Yeah, I’m sorry about you and your son having trouble finding training partners. The truth is that these workouts are challenging, but once people allow some time for themselves to adapt they would feel like a million bucks.
I get where you’re coming from though because even though I implement these with many of my students I get a lot of “No” answers from people as well.
Your advice to your son is spot on. Using the power rack is exactly what I do as well. As you also pointed out to your son my goal on here was to also provide a framework of training that can be both comprehensive and minimalist at the same time.
Doc regardless of those others that won’t participate I’m thrilled that good folks like both you and your son are giving it a go! I’m anxious and excited to hear more about how your body responds to these over the coming weeks/months. Thanks again Doc!
LOVED days of future past Brandon. You should do a video challenge of this workout. As a circuit, faster time etc.
Glad to hear it was a solid movie. I haven’t gotten around to seeing it yet. I saw Godzilla yesterday. X-Men is next. Thanks for the feedback on The Wolverine Shredder Workout as well! It’s a killer.