Beginner Workout Series 3

Series 3 introduces the pyramid. In Series 1 you did max reps. In Series 2 you maintained reps with broken sets. Now you're building up one rep at a time until you fail, then coming back down. This teaches pacing, mental toughness, and how to push through the point where the numbers start going backwards. You'll also add arm haulers to Lift day and combine squats with lunges on Squat day. The complexity is increasing — which means the results are too.

New to the program? Start with Start Here: The Jocko Workout Program. Previous series: Beginner Workout Series 1 | Beginner Workout Series 2.

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Quick Reference

 

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Pull Day

The Workout

• Primary Work: Pull-up pyramid

• Gut: 2 minutes of sit-ups

• MetCon: 4 x 100-yard shuttle runs

Directions

This workout is recommended when you can do at least 5 pull-ups. Start by doing 1 pull-up. Rest for a bit. Do 2 pull-ups. Rest for a bit. Do 3 pull-ups. Rest for a bit. Continue to increase the number of pull-ups by 1 each set, until you do not beat your previous number. When you miss your previous number, drop off the bar, shake it out quickly, and then get up and complete the set. Now come back down the "pyramid" by decreasing 1 pull-up from the previous set. If you can't do all the pull-ups in a single set to get to the required number, do the required number in a broken set.

If you can do dead-hang pull-ups, do dead-hang. If not and you can do kipping pull-ups, do them. If you cannot do kipping pull-ups, use jumping 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 sometimes. But sometimes drop off the bar, get a quick rest, and then complete the set.

What's a Pyramid Set?

This is the key concept in Series 3. Instead of doing the same number of reps each set, you build up one rep at a time — 1, 2, 3, 4, 5 — until you can't beat your previous number. Then you come back down — 4, 3, 2, 1. The pyramid teaches you to pace yourself on the way up and grind through fatigue on the way down. If you can't complete a set on the way down, use the broken set method from Series 2 to finish it.

Scaling Summary

Shuttle Run Setup

Mark a start line and then a line at 5, 10, 15, and 20 yards. Start on the starting line and run to the 5-yard line, touch the line, run back to the start line. Repeat this for the 10, 15, and 20-yard lines. Keep your time. Complete 4 sets. Take 2–3 minutes between sets.

Fuel This Workout

The pyramid format means your total volume depends on how high you can climb — and the shuttle runs are a different kind of MetCon than you've done so far. Short, explosive, and demanding on the legs.

• 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 between shuttle run sets

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Push Day

The Workout

• Primary Work: Push-up pyramid

• Gut: 2 minutes of V-ups

• MetCon: Run 1 mile, hard

Directions

This workout is recommended when you can do at least 6–10 push-ups. It follows the same pattern as the pull-up pyramid. Start by doing 1 push-up. Rest for a bit. Do 2 push-ups. Rest for a bit. Do 3 push-ups. Rest for a bit. Continue to increase the number of push-ups by 1 each set, until you do not beat your previous number. When you miss your previous number, rest quickly, and then continue with your push-ups until you complete the set. Now come back down the pyramid by one repetition of push-ups per set. If you can't do all the push-ups in a single set to get to the required number, do the required number in a broken set.

If you can't do regular push-ups, do them from the knees. If that is still not achievable, do them on an incline, such as against a wall or with your hands on a table or a bench.

Scaling Summary

Fuel This Workout

The pyramid drives high total volume if you can climb high, and the 1-mile run at the end is a real MetCon step up from the 2-minute burpee tests of earlier series.

• 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: Bring Jocko HYDRATE for after the mile run

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Lift Day

The Workout

• Primary Work: 4 handstand holds

• Secondary Work: Arm haulers

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

• Gut: Hold a plank for 1 minute

• MetCon: 1 squat thrust + 5 jumping jacks, repeatedly for max number of burpees in 2 minutes

Directions

Do a handstand hold. Hold until muscle fatigue, not muscle failure. Once complete, do 1 minute of arm haulers, then 1 minute of arm circles for each position: side, front, and overhead. Once complete, rest for about 2–3 minutes and repeat the circuit 3 more times for a total of 4 rounds.

What Are Arm Haulers?

Arm haulers are new in Series 3. Lie face down on the ground with your arms extended in front of you. Lift your chest and arms off the ground and sweep your arms back toward your hips in a swimming motion, then bring them back overhead. That's one rep. These build the rear deltoid, upper back, and postural muscles that support your handstand work — and they're harder than they sound.

Scaling Summary

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

Fuel This Workout

Four rounds of handstand holds with arm haulers and arm circles in between creates sustained shoulder fatigue. The MetCon finisher with squat thrusts and jumping jacks will test whatever you have left.

• 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: Have Jocko HYDRATE ready for after the 2-minute finisher

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Squat Day

The Workout

• Primary Work: 5 sets of 10 squats / 5 forward lunges

• Gut: 1 minute of crunches, 1 minute of reverse crunches, hold 1-minute plank

• MetCon: Run 400 meters, 2 times

Directions

Do 10 squats followed by 5 forward lunges for 5 sets. Rest as needed, but try to maintain a steady pace and move through the exercises with minimum rest. Maintaining good form trumps speed. Lunges are performed with 1 repetition for each leg. Run 400 meters, rest 2–3 minutes, then run another 400 meters.

What's Different from Series 2

Series 2 Squat Day used 20-second timed intervals with three different movements. Series 3 switches to a structured superset — squats paired with lunges for 5 sets. This builds raw lower body strength and endurance in a more controlled, volume-based format. The 400-meter runs return as the MetCon, keeping the aerobic work consistent while the primary work evolves.

Fuel This Workout

Five sets of squat-lunge combinations followed by two 400-meter runs. Legs, glutes, and lungs — all getting worked.

• 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: Jocko HYDRATE between and after the 400-meter runs

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What's Next

When the pyramid sets are climbing higher, the handstand hold circuits feel controlled, and the squat-lunge combinations aren't breaking you down — you're ready for Beginner Workout Series 4. Series 4 introduces timed pull-up and push-up sprints, 5-minute handstand hold accumulation, and a squat-lunge volume challenge. It's the final Beginner series — the last step before Intermediate. Earn it.

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