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Beginner Workout Series 2

by Jocko Fuel ·
  April 08, 2026  

Series 2 raises the bar. Where Series 1 asked you to do as many reps as you could across your sets, Series 2 introduces the concept of maintaining reps — hitting the same number across every set using the broken set method. You'll also learn handstand negatives on Lift day and timed interval work on Squat day. The workouts are harder, the expectations are higher, and the results will follow.

New to the program? Start with Start Here: The Jocko Workout Program. Haven't done Series 1 yet? Go back to Beginner Workout Series 1.

Quick Reference

Pull

Push

Lift

Squat

Primary

5 sets pull-ups, maintaining reps

5 sets push-ups, maintaining reps

5 handstand negatives

Jump squats, squat thrusts, lunges (timed)

Secondary

—

—

Arm circles: side, front, overhead

—

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

2 min max burpees

Run 800m, max effort

Run 1 mile

 

Pull Day

The Workout

  • Primary Work: 5 sets of pull-ups, maintaining reps

  • Gut: 2 minutes of sit-ups

  • MetCon: Run 400 meters, 2 times

Directions

For the first-set workout, do your maximum set of pull-ups. 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 the remaining 4 sets, do as many pull-ups as you can, and once you can't do any more, give yourself a 10–15 second rest before jumping up on the bar and doing more pull-ups until you reach the same number of pull-ups that you did in your first max set. This is called a "broken set" — meaning you cannot perform the required repetitions without taking a quick break. You take that break, then continue until you match the number.

Once you have completed the broken set, take a 2–3 minute rest, then go again until you have completed 5 sets.

What's a Broken Set?

This is the key concept in Series 2. In Series 1, you just did as many reps as you could each set. Now you're required to hit the same number every set. When your muscles fatigue and you can't finish the set without stopping, you rest briefly (10–15 seconds), get back on the bar, and grind out the remaining reps. The broken set teaches you to push past the point where your body wants to quit — which is the entire point of this program.

Scaling Summary

Your Level

What to Do

Can do dead-hang pull-ups

Dead-hang for all sets, use broken sets to maintain rep count

Can do kipping pull-ups

Kipping pull-ups, broken sets as needed

Can't do kipping

Jumping pull-ups, broken sets as needed

Can utilize mixed types

Use kipping or jumping pull-ups to complete your set without breaking it when possible

Fuel This Workout

Five sets of pull-ups at a maintained rep count means more total volume than Series 1. The broken sets push you deeper into fatigue, which means more muscle breakdown and a greater need for recovery fuel.

Push Day

The Workout

  • Primary Work: 5 sets of push-ups, maintaining reps

  • Gut: 2 minutes of leg-raises, 10–45 degrees

  • MetCon: 2 minutes of max burpees

Directions

This workout is the same as the Pull workout in this series, but utilizing push-ups instead of pull-ups. For the first-set workout, do your maximum set of push-ups. If you can do full push-ups, do them. If not, do push-ups from your knees. If you can't do push-ups from the knees, do push-ups against the wall.

For the remaining 4 sets, do as many push-ups as you can, and once you can't do any more, give yourself a 10–15 second rest and then continue doing more push-ups until you reach the same number of push-ups that you did in your first max set, using the broken set methodology. Once you have completed the broken set, take a 2–3 minute rest, then go again until you have completed 5 sets.

Scaling Summary

Your Level

What to Do

Can do full push-ups

Strict push-ups, broken sets to maintain rep count

Struggle with full push-ups

Push-ups from knees, broken sets as needed

Can't do knee push-ups

Push-ups against a wall

For this and any push-up workout, if you can utilize push-ups from the knees to complete your set without breaking it, do that. But sometimes take a quick rest, and then complete the set utilizing strict push-ups with the feet on the ground.

Fuel This Workout

Maintaining your max push-up count across 5 sets is brutal on the chest, shoulders, and triceps. Add max burpees at the end and you're looking at serious upper body fatigue.

Lift Day

The Workout

  • Primary Work: 5 handstand negatives

  • Secondary Work: Arm circles — side, front, overhead

  • Gut: 2 minutes of V-ups

  • MetCon: Run 800 meters, once as hard as you can

Directions

Get into the handstand position and lower yourself as slowly as you can. Use a wall to maintain your balance. Once your head reaches the ground, drop your feet to the ground, stand up and rest for 2–3 minutes, then do it again for 5 full repetitions.

The key here is the slow negative — controlling your descent builds serious shoulder and core strength. Don't just fall down. Fight gravity the entire way.

Once that is complete, do 1 minute each of arm circles for each position: side, to the front, and overhead.

What's a Handstand Negative?

In Series 1, you held the handstand position statically. Now you're actively lowering yourself from the top of the handstand to the ground, as slowly as possible. This eccentric (lowering) movement builds the pressing strength you'll need for handstand push-ups in later series. Think of it as the pull-up negative from Series 1 — but for your shoulders.

Scaling Summary

Your Level

What to Do

Can hold a handstand

Full handstand negatives — kick up, lower yourself as slowly as possible x5

Can't hold a handstand for 1 minute

Go back to the Lift workout in Series 1, 2, or 3 until you can hold for at least 1 minute

Do not do this workout if you cannot hold a handstand position for at least 1 minute. Build that base first.

Fuel This Workout

Handstand negatives put intense eccentric load on your shoulders and the 800-meter max-effort run is a lung-burner. This is a demanding session for its volume.

Squat Day

The Workout

  • Primary Work: Jump squats, squat thrusts, lunges

  • Gut: 1 minute of crunches, 1 minute of reverse crunches

  • MetCon: Run 1 mile

Directions

Set a timer for 3 sets of 20 seconds. Do 20 seconds of jump squats, 20 seconds of squat thrusts, and 20 seconds of lunges. Rest 2 minutes. Repeat this for a total of 3 rounds.

Although you are trying to get maximum repetitions, do not sacrifice range of motion or form for increased repetitions. Every jump squat should be a full squat to full extension. Every lunge should have your knee brushing the ground. Speed matters, but form matters more.

What's Different from Series 1

Series 1 Squat Day was 50 forward lunges at a steady pace. Series 2 switches to timed interval work — 20-second bursts of three different movements. This trains explosive power and metabolic conditioning simultaneously. The 1-mile run at the end is also longer than the Series 1 MetCon, building your aerobic base.

Fuel This Workout

Three rounds of explosive lower body intervals followed by a mile run. Your legs and your lungs are both getting hammered in this one.

What's Next

When you can maintain your rep counts across all 5 sets on Pull and Push days with fewer broken sets, when your handstand negatives are slow and controlled, and when the timed squat intervals don't completely gas you — you're ready for Beginner Workout Series 3. Series 3 introduces pyramid sets on Pull and Push days, longer handstand holds with arm haulers, and compound squat-lunge combinations. The work gets harder. Stay on the path.

This workout is from the Beginner Series Two appendix of Discipline Equals Freedom: Field Manual by Jocko Willink. Adapted for jockofuel.com with fuel pairing recommendations.

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