This is where the program starts. Beginner Series 1 builds the foundation — the movement patterns, the work capacity, and the discipline to show up four days a week. The workouts are straightforward, but don't mistake simple for easy. Do them right, push yourself, and you'll be ready for Series 2.
If you haven't read the program overview and warm-up protocol yet, start with Start Here: The Jocko Workout Program first.
Quick Reference
|
Pull |
Push |
Lift |
Squat |
|
|---|---|---|---|---|
|
Primary |
8 sets max pull-ups |
8 sets max push-ups |
8 handstand holds |
50 forward lunges |
|
Gut |
2 min sit-ups |
2 min leg-raises (10–45°) |
2 min V-ups |
1 min crunches, 1 min reverse crunches |
|
MetCon |
Run 400m x2 |
Max burpees in 2 min |
Run 400m x2, max effort |
Max burpees in 2 min |
Pull Day
The Workout
-
Primary Work: 8 sets of max pull-ups
-
Gut: 2 minutes of sit-ups
-
MetCon: Run 400 meters, 2 times
Directions
Do as many pull-ups as you can in 8 sets. Allow yourself 2–3 minutes rest between each set.
If you can do dead-hang pull-ups, do them. If not, do kipping pull-ups. If you can't do kipping pull-ups, do jumping pull-ups or assisted pull-ups. For this and any pull-up workout, if you can utilize kipping or jumping pull-ups to complete your set without breaking it, do that. But sometimes you drop off the bar — get a quick rest, and then complete the set.
If you can't do any pull-ups at all, use the ground or a stable box to jump up and get your chin over the bar. Once your chin is over the bar, hold yourself there as long as you can. This is called a "negative repetition." Lower yourself down slowly. This builds the strength you need to eventually do a full pull-up.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Can do dead-hang pull-ups |
Do dead-hang pull-ups for all 8 sets |
|
Can't do dead-hang |
Do kipping pull-ups |
|
Can't do kipping |
Do jumping pull-ups or assisted pull-ups |
|
Can't do any pull-ups |
Do negative reps — jump up, hold chin over bar, lower slowly |
Fuel This Workout
You just hammered 8 sets of pull-ups and ran 800 meters. Your back, biceps, and grip are fatigued and your muscles need to repair.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing
-
During MetCon: Keep Jocko HYDRATE on hand for the 400-meter runs
Push Day
The Workout
-
Primary Work: 8 sets of max push-ups
-
Gut: 2 minutes of leg-raises, 10–45 degrees
-
MetCon: Max burpees in 2 minutes
Directions
Do as many push-ups as you can in 8 sets. Allow yourself 2–3 minutes rest between each set.
Vary the width of your hands, anywhere from 6 inches closer than shoulder-width to 6 inches farther apart than shoulder-width. This targets different areas of the chest, shoulders, and triceps across your sets.
If you can't do any push-ups at all, try doing them from your knees instead of your toes. If even that is difficult, try leaning into a wall and see what you can do there. The point is to find the variation that challenges you while allowing you to complete the work.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Can do full push-ups |
Do strict push-ups, varying hand width each set |
|
Struggle with full push-ups |
Do push-ups from your knees |
|
Can't do knee push-ups |
Do push-ups against a wall |
Fuel This Workout
Eight sets of push-ups plus max-effort burpees is serious upper body and metabolic work. Your chest, shoulders, and triceps are depleted.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing
-
During MetCon: The 2-minute burpee test will push your heart rate — sip Jocko HYDRATE after
Lift Day
The Workout
-
Primary Work: 8 handstand holds
-
Gut: 2 minutes of V-ups
-
MetCon: Run 400 meters, 2 times, max effort
Directions
Hold the handstand position 8 times. Do not go all the way to muscle failure, but to muscle fatigue. Count how many seconds you hold the position. Allow yourself 2–3 minutes rest between each set.
Use a wall to balance yourself during the handstands. Try not to rely upon it too much — the goal is to build balance and overhead strength, not to lean against a wall.
If you cannot do a handstand at all, get in the push-up position with your feet touching a wall. Walk your feet up the wall and walk your hands closer to the wall. See how close you can get to vertical. Walk your feet and hands back down. Repeat that 8 times. Over time, you'll build the strength and confidence to hold a full handstand.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Can hold a handstand |
Hold handstand against wall, 8 sets to fatigue (not failure) |
|
Can't hold a handstand |
Wall walks — push-up position, walk feet up wall, get as vertical as possible, walk back down x8 |
Fuel This Workout
Handstand work taxes your shoulders, core, and stabilizer muscles in ways you don't expect. The max-effort 400-meter runs at the end will empty the tank.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing
-
During MetCon: These are max-effort runs — have Jocko HYDRATE ready for between and after the sprints
Squat Day
The Workout
-
Primary Work: 50 forward lunges
-
Gut: 1 minute of crunches, 1 minute of reverse crunches
-
MetCon: Max burpees in 2 minutes
Directions
Perform 50 forward lunges for each leg, alternating legs with each repetition. Do the lunges in a steady controlled manner. Your knee should brush the ground on each repetition. Time yourself for your records, but the goal is not speed — the goal is controlled lunges at a steady pace. If you reach muscle fatigue, take a 2–3 minute break and then continue. Repeat until you have done the 50 lunges.
Maintaining good form trumps speed. Do not sacrifice range of motion or form for increased repetitions.
Scaling Summary
This workout doesn't have the same scaling tiers as Pull and Push days. Everyone does 50 lunges — the variable is how long it takes you and how many breaks you need. If you can knock out all 50 without stopping, you're in good shape. If you need to break it into sets of 10 with rest between, that's fine. The work gets done either way.
Fuel This Workout
Fifty lunges per leg plus a 2-minute max burpee finisher is a full lower body assault. Your quads, glutes, and hamstrings will feel this for days.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing — your legs need the protein to recover
-
During MetCon: Jocko HYDRATE during or after the burpee test
What's Next
Once you've spent enough time on Series 1 to handle the volume comfortably — you're completing all sets, your form is solid, and you're recovering well between sessions — move on to Beginner Workout Series 2. Series 2 introduces maintaining reps across sets, handstand negatives, and timed interval work. The intensity goes up. Make sure you've earned it.
This workout is from the Beginner Series One appendix of Discipline Equals Freedom: Field Manual by Jocko Willink. Adapted for jockofuel.com with fuel pairing recommendations.
Leave a Comment