Series 2 is where the volume gets extreme and the weights get heavy. Pull day prescribes 30 muscle-ups followed by 100 dead-hang and 100 kipping pull-ups — 230 total pulling reps for time. Push day stacks 100 ring-dips, 100 bar-dips, 100 ring push-ups, and 100 regular push-ups — 400 total pushing reps for time. Lift day builds the deadlift to heavy working sets and finishes with a loaded barbell MetCon circuit. Squat day does the same with the back squat and adds a complex MetCon with overhead squats, back squats, and 400-meter runs between rounds. If Series 1 introduced the Advanced format, Series 2 turns the dial up on everything.
Previous series: Advanced Workout Series 1. New to the program? Start with Start Here: The Jocko Workout Program.
Quick Reference
|
Pull |
Push |
Lift |
Squat |
|
|---|---|---|---|---|
|
Primary |
30 muscle-ups + 100 dead-hang + 100 kipping pull-ups, for time |
100 ring-dips + 100 dips + 100 ring push-ups + 100 push-ups, for time |
Deadlift: build to 4 sets of 2–4 reps |
Back squat: build to 4 sets of 2–4 reps |
|
Secondary |
6 sets hang cleans |
— |
— |
— |
|
Tertiary |
5 sets reverse curls/curls |
— |
— |
— |
|
Gut |
100 V-ups + 100 sit-ups + 100 reverse crunches |
5 sets hanging leg-raises |
100 GHD sit-ups |
100 sit-ups (~20% BW on chest) |
|
MetCon |
20, 15, 10, 5 pull-ups/cleans (~60% BW) |
100 burpees for time |
HSPU / C&J (~60% BW) / deadlift (~150% BW): 20, 15, 10, 5 |
OH squat (~60% BW) / back squat (100% BW): 20, 15, 10, 5 + 400m runs |
Pull Day
The Workout
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Primary Work: 30 muscle-ups, 100 dead-hang pull-ups, 100 kipping pull-ups — for time
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Secondary Work: 6 sets of hang cleans
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Tertiary Work: 5 sets of reverse curls followed by curls
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Gut: 100 V-ups, 100 sit-ups, 100 reverse crunches
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MetCon: 4 sets of cleans/pull-ups — 20, 15, 10, 5 reps (cleans at ~60% body weight)
Directions
Do 30 muscle-ups, followed by 100 dead-hang pull-ups, followed by 100 kipping pull-ups as fast as possible.
Do 6 sets of hang cleans, with a weight that allows you to do 3–6 repetitions per set while maintaining good form.
Complete 5 sets of reverse curls followed by curls, with a weight that allows you to complete 8–12 repetitions.
Gut: Do 100 V-ups followed by 100 Russian twists.
MetCon: Perform 4 sets of cleans/pull-ups with these repetitions: 20, 15, 10, 5. Utilize approximately 60% body weight for the cleans.
What's a Muscle-Up?
The muscle-up is the signature Advanced pulling movement. It combines a pull-up with a dip in one explosive motion — you pull yourself up to the bar and then transition over it, pressing up to a locked-out position above the bar. It demands pulling power, pressing strength, timing, and a specific false grip or kipping technique. Thirty muscle-ups for time before 200 more pull-ups is a serious test of upper body capacity. If you can't do muscle-ups yet, work on the transition at the top of the bar separately — that's usually the sticking point.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Can do muscle-ups |
30 for time, then 100 dead-hang + 100 kipping for time |
|
Muscle-ups are inconsistent |
Do as many as possible, substitute remaining with chest-to-bar pull-ups |
|
Can't do muscle-ups yet |
Substitute with chest-to-bar pull-ups and work on the transition separately |
|
MetCon cleans at 60% BW |
Keep sets unbroken through the descending ladder if possible |
Fuel This Workout
Two hundred thirty total pull reps for time, 6 sets of heavy cleans, 5 sets of curls, 300 gut reps, and a loaded barbell MetCon. This is the highest-volume Pull day in the entire program.
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Before: Jocko Pro Series Pre-Workout 30 minutes before training
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After: Jocko Pro Series Protein Isolate within 30 minutes of finishing
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Daily: Jocko Creatine — 230 pull reps demand serious muscular recovery
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Daily: Jocko Joint Warfare — muscle-ups and high-volume dead-hang pull-ups stress the elbows and shoulders hard
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Daily: Jocko Magnesium — supports recovery under extreme training volume
-
During: Jocko HYDRATE throughout the session
Push Day
The Workout
-
Primary Work: 100 ring-dips, 100 bar-dips, 100 ring push-ups, 100 regular push-ups — for time
-
Gut: 5 max sets of hanging leg-raises
-
MetCon: 100 burpees for time
Directions
Do 100 ring-dips, followed by 100 dips, followed by 100 ring push-ups, followed by 100 regular push-ups as fast as possible.
Gut: Do 5 max sets of hanging leg-raises.
MetCon: Complete 100 burpees for time.
400 Reps for Time
There's nothing complicated about this workout. The prescription is simple and the execution is brutal. Four hundred total pushing reps, progressing from hardest to most sustainable: ring-dips → bar-dips → ring push-ups → regular push-ups. Break each set as needed. Track your total time. Then do 100 burpees for time as the MetCon. The total pushing volume in this single session exceeds some entire weeks of training at the Beginner level. Mental toughness gets you through this one.
What Are Ring Push-Ups?
Ring push-ups are performed with your hands on gymnastic rings instead of the floor. Like ring-dips, the instability of the rings forces your stabilizer muscles to work constantly. The rings tend to want to flare out, so you're fighting to keep them controlled while performing the push-up. Set the rings low enough that you can maintain a solid plank position throughout.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Can do all four variations |
Full 400 reps for time: 100 ring-dips → 100 bar-dips → 100 ring push-ups → 100 push-ups |
|
Ring-dips are weak |
Do as many as possible, break frequently, keep accumulating to 100 |
|
No rings available |
Substitute regular dips and push-ups for the ring variations |
|
100 burpees after 400 push reps |
Break into sets of 10–20, keep moving |
Fuel This Workout
Four hundred pushing reps for time followed by 100 burpees. This is the most demanding Push day in the entire program. Recovery is not optional — it's essential.
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Before: Jocko Pro Series Pre-Workout 30 minutes before training
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After: Jocko Pro Series Protein Isolate within 30 minutes of finishing
-
Daily: Jocko Creatine — 400 pushing reps demand peak muscular recovery
-
Daily: Jocko Joint Warfare — 200 dips load the shoulder joints significantly
-
Daily: Jocko Magnesium — supports recovery under extreme training volume
-
During: Jocko HYDRATE throughout the session
Lift Day
The Workout
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Primary Work: Deadlift — build to 4 heavy sets of 2–4 reps
-
Gut: 100 GHD sit-ups
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MetCon: HSPU / clean and jerk (~60% BW) / deadlift (~150% BW) — 20, 15, 10, 5
Directions
Form and technique are absolutely critical. Sacrificing proper form will not make you stronger — it will only make you injured. Attending a live, hands-on coaching program by a professional for these lifts is highly recommended prior to these workouts. If you cannot perform these deadlifts with strict technique and form, DO NOT DO THEM. YOU WILL GET INJURED.
Perform 8–10 sets of deadlift, building up to 4 sets with a weight that allows you to complete 2–4 repetitions.
Gut: Do 100 GHD sit-ups.
MetCon: Set up a bar with approximately 150% of your body weight and one bar with approximately 60% of your body weight. For time, perform 4 rounds of HSPUs, clean and jerks, and deadlifts with these repetitions: 20, 15, 10, 5.
How the Deadlift Build Works
This is different from Series 1's build-to-max-single approach. Series 2 focuses on heavy working sets — you build up over 8–10 sets, adding weight progressively, until you reach a load that limits you to 2–4 reps per set. Then you stay at that weight for 4 sets. This builds strength endurance at near-maximal loads rather than peaking to a single max. Rest fully between sets. Keep form strict. If form breaks, the set is over.
The Loaded MetCon
The MetCon deserves special attention. You're doing HSPUs, clean and jerks at 60% body weight, and deadlifts at 150% body weight in a descending ladder: 20, 15, 10, 5. This is a barbell complex under fatigue — the deadlift weight is significant, and you're hitting it after handstand push-ups and clean and jerks in each round. Pace yourself. Form matters even more under fatigue.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Comfortable with heavy deadlifts |
Build over 8–10 sets to 4 working sets of 2–4 reps |
|
New to near-maximal deadlift work |
Build conservatively, prioritize form over weight |
|
MetCon deadlift at 150% BW |
This is heavy under fatigue — reduce weight if form breaks |
|
MetCon clean and jerk at 60% BW |
Should be manageable weight, focus on speed and form |
Fuel This Workout
Heavy deadlift work sets followed by a loaded barbell MetCon with 150% body weight deadlifts and 60% body weight clean and jerks. The neural and muscular demands are extreme.
-
Before: Jocko Pro Series Pre-Workout 30 minutes before training
-
After: Jocko Pro Series Protein Isolate within 30 minutes of finishing
-
Daily: Jocko Creatine — heavy deadlifts demand peak muscular output and recovery
-
Daily: Jocko Joint Warfare — your spine, hips, and grip are under maximal load
-
Daily: Jocko Magnesium — supports nervous system recovery after heavy lifting
-
During: Jocko HYDRATE between sets and throughout
Squat Day
The Workout
-
Primary Work: Back squat — build to 4 heavy sets of 2–4 reps
-
Gut: 100 sit-ups with approximately 20% body weight on chest
-
MetCon: Overhead squat (~60% BW) / back squat (100% BW) — 20, 15, 10, 5 with 400m runs between rounds
Directions
Maintain strict form when doing these exercises. Failure to do so can and will result in serious injury. Do not let your ego dictate the weight you use.
Perform 8–10 sets of back squats, building up to 4 sets with a weight that allows you to complete 2–4 repetitions.
Gut: With a plate on your chest of approximately 20% body weight, perform 100 sit-ups.
MetCon: For time, perform 4 rounds of overhead squats with approximately 60% body weight, followed by back squats with 100% body weight for repetitions of 20, 15, 10, 5. Run 400 meters between each round.
Again, during the lifts, keep form tight and correct.
The Squat MetCon Complex
This is one of the most demanding MetCons in the entire program. Each round pairs overhead squats at 60% body weight with back squats at 100% body weight, followed by a 400-meter run — and you do it four times at descending reps (20, 15, 10, 5). The first round of 20 overhead squats and 20 back squats followed by a 400-meter run will set the tone. Pace yourself through the early rounds because the 400-meter runs under heavy leg fatigue are where this workout gets real.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Comfortable with heavy back squats |
Build over 8–10 sets to 4 working sets of 2–4 reps |
|
MetCon overhead squats at 60% BW |
Maintain strict upright posture — reduce weight if form breaks |
|
MetCon back squats at 100% BW |
Should be familiar from Intermediate — focus on form under fatigue |
|
400m runs between rounds |
Use these to recover your legs and catch your breath — don't sprint |
Fuel This Workout
Heavy back squat work sets followed by a complex MetCon with loaded overhead squats, loaded back squats, and 400-meter runs. Your legs, core, and cardiovascular system are all under maximal demand.
-
Before: Jocko Pro Series Pre-Workout 30 minutes before training
-
After: Jocko Pro Series Protein Isolate within 30 minutes of finishing
-
Daily: Jocko Creatine — near-maximal squats demand muscular recovery
-
Daily: Jocko Joint Warfare — your knees, hips, and spine are under sustained heavy loading
-
Daily: Jocko Magnesium — supports recovery from extreme lower body demands
-
During: Jocko HYDRATE throughout the session and after each 400m run
What's Next
When the muscle-ups are consistent, the 400 push reps don't break you, the heavy deadlift and squat working sets are producing solid numbers, and the loaded MetCons aren't compromising your form — you're ready for Advanced Workout Series 3. Series 3 introduces weighted pull-up phases with even more volume, push-up variation circuits at the Advanced level, HSPU/deadlift pairing with heavy loads, and front squat focus at serious weight. The demands continue to rise.
This workout is from the Advanced Series Two appendix of Discipline Equals Freedom: Field Manual by Jocko Willink. Adapted for jockofuel.com with fuel pairing recommendations.
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