What weight should I use for the Wolf Complex?

The push press is usually the ceiling. Most men begin at 16–24 kg. Progressions are in Kettlebell Muscle by Geoff Neupert.

Wolf Complex Timer · Iron Timer

Q: Do I need two kettlebells for the Wolf Complex?

No — the Wolf Complex is a single-bell protocol. All 6 movements use one kettlebell.

Six reps each of deadlift → bent row → clean → push press → front squat. Each round has 60 seconds to complete the complex, followed by a 2-minute rest — 6 rounds total. This timer handles the work/rest sequencing automatically with audio cues at every transition. The full program and loading schemes are in Kettlebell Muscle by Geoff Neupert.

Each round: 6 reps each of deadlift → bent row → clean → push press → front squat. The work window is 60 seconds. A chime signals the start of each work period.

After the work window, a 2-minute rest period begins automatically. A distinct rest tone marks the transition so you don't need to watch the clock.

6 rounds total — approximately 18 minutes including rest. A completion fanfare fires when the final rest ends. Most athletes find round 4 and 5 the hardest; round 6 is about finishing clean.

Do I need two kettlebells for the Wolf Complex?

No — the Wolf Complex is a single-bell protocol, unlike ABC. All 6 movements use one kettlebell. This makes it more accessible but no less demanding: 6 × 6 reps across 5 movements is a lot of volume per round.

What weight should I use?

The bent row and deadlift can handle the most weight; the push press is usually the ceiling. Start conservatively — most men begin at 16–24 kg. Geoff Neupert's loading progressions are detailed in Kettlebell Muscle.

Can I do more than 6 rounds?

The timer as programmed runs 6 rounds, matching the standard Wolf Complex. If you want more volume, finish the session and run the timer again. The program in Kettlebell Muscle uses wave loading across weeks rather than adding rounds.

Does the timer work offline?

Yes. Iron Timer is a PWA. After the first load it works without internet and the screen stays on during your session.

Is 60 seconds enough for 6 × 5 movements?

At an appropriate weight, yes — 30 reps in 60 seconds is achievable with continuous movement and no rest between exercises. If you're consistently failing to finish in time, the weight is too heavy.

IronTimer