The Wolf
Today's session, timed and counted for you
A coach-voice timer counts every rep and calls every rest.
Day 1 · 24 kg
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Geoff Neupert
A 6-week double kettlebell strength program. Snatch, clean, press, and front squat rotate through three weekly sessions in a 3-4-5 wave-loading pattern — same exercises and order every week, just more rounds as the weeks climb.
- →Pick a working double kettlebell weight you can front squat, press, and clean for a clean set of 5 — that's your pair for the whole 6-week cycle.
- →Day 1, 2, and 3 each run the same exercise order every week — only the round count changes.
- →Weeks 1 & 4: 3 rounds. Weeks 2 & 5: 4 rounds. Weeks 3 & 6: 5 rounds — the wave repeats once.
- →Set your kettlebell weight when you enroll — every session's weight is written in automatically.
- →Don't add load mid-cycle — the volume wave is the progression. Size up between cycles, not during one.
Geoff Neupert built The Wolf around a simple idea: rotate the four core double-kettlebell lifts — snatch, clean, press, and front squat — through three weekly sessions, and let the round count itself drive the progression instead of the load.
Every week runs the same three session shapes in the same order. Day 1 opens with kettlebell snatch conditioning before a front-squat-heavy circuit that also touches the press and clean. Day 2 is clean-and-squat dominant with the press worked in. Day 3 is the shortest session — a tight squat-press-clean-squat sequence. What changes week to week isn't the exercises or their order, it's how many rounds you run through that sequence: 3 rounds in weeks 1 and 4, 4 rounds in weeks 2 and 5, and 5 rounds in weeks 3 and 6, before the wave resets.
Before starting, find a working double kettlebell weight you can front squat, press, and clean for a genuinely clean set of 5 without grinding — that's the pair you use for every session across all six weeks. The snatch uses a separate, typically lighter single kettlebell, chosen for conditioning-pace technique rather than a strength test.
Progression here is entirely about volume at a fixed, honest working weight — you're not expected to add load mid-cycle. If a set starts breaking down technically as the round count climbs (especially the 5-round weeks), that's a sign your working weight was too ambitious; finish the week at reduced rounds rather than grinding through poor form, and start your next cycle lighter. Most people only size up their working kettlebell between full six-week cycles, not within one.
There's no formal external standard behind The Wolf — it's a training block, not a test. The goal is simply completing all eighteen sessions across six weeks at your chosen working weight with technique that holds up even in the 5-round weeks.
The rules that make this work:
- 1.Choose your working weight based on a clean set of 5, not a single max rep — that's what makes the 5-round weeks survivable.
- 2.Don't rush the snatch conditioning at the start of Day 1 — treat it as a real warm-up for the squat-heavy work that follows.
- 3.Rest fully between rounds even early in a session when it feels easy — skipping rest compounds into technical breakdown by round 4 or 5.
- 4.Don't add kettlebell weight mid-cycle. Wait for the next six-week block.
- 5.If a week's volume genuinely breaks your form, drop rounds for that week rather than pushing through — the next cycle at a lighter pair is a better outcome than an injury this one.
Expect the 3-round weeks to feel very manageable and the 5-round weeks to live up to the program's nickname — "a gasser for sure." Most people finish all six weeks at the same kettlebell pair they started with, then move up one size for their next cycle.