Series 3 changes how you think about pull-ups and push-ups. Instead of doing one type of pull-up for max reps, you cycle through five different grips — L-sit, L-tuck, dead-hang, kipping, and chin-ups — with only 15 seconds between each, for 5 rounds. Push day does the same with four variations: dips, clap push-ups, deep push-ups, and triceps push-ups. The goal is muscular endurance across movement patterns, not just volume in one. Squat day flips the priority — front squats are now the primary work (8 sets) with back squats as secondary (3 sets). And the MetCon on Pull day introduces a descending pull-up/clean ladder that will test your conditioning and your grip at the same time.
Previous series: Intermediate Workout Series 2. New to the program? Start with Start Here: The Jocko Workout Program.
Quick Reference
|
Pull |
Push |
Lift |
Squat |
|
|---|---|---|---|---|
|
Primary |
5 rounds: L-sit / L-tuck / dead-hang / kipping / chin-ups |
5 rounds: dips / clap push-ups / deep push-ups / triceps push-ups |
8 max sets HSPUs + body-weight deadlifts |
8 max sets front squats (~50% BW) |
|
Secondary |
4 sets cleans |
40 snatches (PVC/light) |
30 single clean and jerks (~25% BW) |
3 max sets back squats (~100% BW) |
|
Tertiary |
6 sets reverse curls/curls |
— |
— |
50 overhead squats (PVC/light) |
|
Gut |
2 min sit-ups + 2 min leg-raises |
100 V-ups + 100 Russian twists |
4 sets hanging straight leg-raises, max reps |
3-min plank |
|
MetCon |
20, 15, 10, 5 pull-ups/cleans |
Max burpees in 3 min |
6 x 100m shuttle runs |
2-mile run |
Pull Day
The Workout
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Primary Work: 5 sets of L-sit pull-ups, L-tuck pull-ups, dead-hang pull-ups, kipping pull-ups, chin-ups
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Secondary Work: 4 sets of cleans
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Tertiary Work: 6 sets of straight-bar reverse curls and curls
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Gut: 2 minutes of sit-ups, 2 minutes of leg-raises
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MetCon: 20, 15, 10, 5 of pull-ups/cleans
Directions
Do a max set of L-sit pull-ups, rest 15 seconds. Do a max set of L-tuck pull-ups, rest 15 seconds. Do a max set of dead-hang pull-ups, rest 15 seconds. Do a max set of kipping pull-ups, rest 15 seconds. Do a max set of chin-ups. Rest 15 seconds and repeat this 5 times.
Do 4 sets of cleans, with a weight that allows you to do 3–6 repetitions per set while maintaining good form.
Once complete, do a set of reverse-grip curls to exhaustion (with a weight that allows you to complete 6–10 repetitions), then switch to a normal grip and complete another maximum set. Rest approximately 1 minute, then repeat for a total of 6 sets.
Gut: Do 2 minutes of sit-ups and 2 minutes of leg-raises.
MetCon: Do sets of 20, 15, 10, and 5 repetitions alternating between pull-ups and cleans. For the cleans, use the heaviest weight you can without breaking up your sets.
What's a Grip Rotation Circuit?
This is the defining format of Series 3 Pull day. Instead of doing one type of pull-up for max reps across multiple sets, you cycle through five different grips back to back with minimal rest (15 seconds) between each. Each grip targets slightly different muscles and demands different coordination. By the time you hit chin-ups at the end of a round, your back, biceps, and grip are already fatigued from four prior variations — and then you do it four more times. This builds muscular endurance across pulling patterns and forces your body to keep producing output under different demands.
New Pull-Up Variations
L-sit pull-ups: Hang from the bar with your legs extended straight out in front of you, parallel to the floor. Hold this L-position throughout the entire pull-up. This demands significant core engagement on top of the pulling work.
L-tuck pull-ups: Similar to the L-sit, but with your knees tucked toward your chest instead of legs straight. This is easier than the full L-sit but still keeps your core engaged throughout the pull.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Strong across all grips |
Full rotation: L-sit → L-tuck → dead-hang → kipping → chin-ups, 15 sec rest between, 5 rounds |
|
Can't do L-sit pull-ups |
Substitute L-tuck pull-ups, or do dead-hang with legs raised as high as possible |
|
Low reps on some grips |
That's expected — even 1–2 reps per grip counts. The rotation is the point. |
|
MetCon cleans too heavy |
Reduce weight to keep sets unbroken through the descending ladder |
Fuel This Workout
Five rounds of five pull-up variations with 15-second rest, 4 sets of cleans, 6 sets of curls, and a descending pull-up/clean ladder. Your back, biceps, forearms, and grip are going to feel every round.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing
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Daily: Jocko Creatine to support the high-volume pulling work across multiple grip patterns
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Daily: Jocko Joint Warfare — rapid grip changes stress the elbows and wrists
-
During: Jocko HYDRATE throughout the session
Push Day
The Workout
-
Primary Work: 5 sets of dips, clap push-ups, deep push-ups, triceps push-ups
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Secondary Work: 40 snatches (PVC pipe or extremely light weight)
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Gut: 100 V-ups, 100 Russian twists
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MetCon: Max burpees in 3 minutes
Directions
Do a maximum set of dips, rest 15 seconds. Do a max set of clap push-ups, rest 15 seconds. Do a max set of deep push-ups, rest 15 seconds. Do a max set of triceps push-ups. Upon completion, rest 2–3 minutes and then repeat this series for 5 rounds.
For the deep push-ups, simply find a way to elevate your hands off the floor about 6 inches so you can go all the way down in the push-up position to the bottom of the range of motion.
Use a PVC pipe or an extremely light weight to perform the snatch. Do 40 repetitions with perfect form.
Gut: Do 100 V-ups followed by 100 Russian twists. Break the sets if you have to.
MetCon: Do the burpees. Fast.
New Push-Up Variations
Clap push-ups: Perform a push-up with enough explosive force to push your hands off the floor. Clap your hands together at the top before catching yourself and lowering into the next rep. This builds pressing power.
Deep push-ups: Elevate your hands on blocks, stacked plates, or parallettes — about 6 inches off the ground. This allows you to lower your chest below your hands, increasing the range of motion significantly. Deeper range means more muscle recruitment through the bottom of the press.
Triceps push-ups: A push-up with your hands close together, typically directly under your shoulders or even closer. Keep your elbows tight to your body throughout the movement. This shifts the emphasis from chest to triceps.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Can do all four variations |
Full rotation: dips → clap push-ups → deep push-ups → triceps push-ups, 15 sec rest, 5 rounds |
|
Can't do clap push-ups |
Do explosive push-ups without the clap, focusing on pushing off the ground |
|
No equipment for deep push-ups |
Use two stacks of books, yoga blocks, or anything stable that elevates your hands ~6 inches |
|
Triceps push-ups are weak |
That's normal — even a few reps per round builds the pattern |
Fuel This Workout
Five rounds of four pushing variations, 40 snatches, 200 combined gut reps, and a 3-minute burpee test. Your chest, shoulders, and triceps get attacked from every angle.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing
-
Daily: Jocko Creatine — explosive push-ups and deep push-ups demand muscular output and recovery
-
Daily: Jocko Joint Warfare — deep push-ups and dips load the shoulder joints at end range
-
During: Jocko HYDRATE throughout the session
Lift Day
The Workout
-
Primary Work: 8 max sets of HSPUs (handstand push-ups) and body-weight deadlifts
-
Secondary Work: 30 single clean and jerks (~25% body weight)
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Gut: 4 max sets of hanging straight leg-raises
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MetCon: 6 x 100-meter shuttle runs
Directions
Do 8 max sets of HSPUs followed by a set of deadlifts with your body weight on the bar. Do not go to complete muscle failure on deadlifts. Instead, go to muscle fatigue and then stop so you can keep form correct to avoid injury.
For the clean and jerk, use an extremely light weight (approximately 25% of body weight) to practice perfect form for 30 single repetitions.
Gut: Hang on the pull-up bar and raise your straightened legs as high as you can. Do max reps and then rest 2–3 minutes. Perform 4 sets.
MetCon: Complete 6 sets of 100-meter shuttle runs with 1 minute of rest between work.
What Are Hanging Straight Leg-Raises?
This is a core progression from Series 2. Knees to elbows had you raising bent knees to your elbows. Straight leg-raises require you to keep your legs straight and raise them as high as possible while hanging from the bar. This demands significantly more core strength, hip flexor endurance, and grip. It's harder to cheat with momentum when your legs are straight — which is the point. If you can't keep them fully straight, raise them as high as you can with as little bend as possible and work toward full range.
What's Different from Series 2
The HSPU/deadlift pairing carries over from Series 2, but the clean and jerk work progresses from 40 reps with a PVC pipe to 30 single repetitions with ~25% body weight. Singles allow you to reset between each rep — practicing the full movement pattern with a pause, rather than grinding through touch-and-go reps. The gut work also progresses from knees to elbows to hanging straight leg-raises.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Strong HSPUs + comfortable with BW deadlifts |
8 sets: max HSPUs → deadlifts to fatigue (not failure), maintain form |
|
Low HSPU numbers |
Do what you can each set — even 1–2 reps. The volume accumulates across 8 sets. |
|
Clean and jerk form still developing |
Stay at PVC pipe weight until singles feel smooth |
|
Can't do straight leg-raises |
Raise legs as high as possible with minimal knee bend, build toward full range |
Fuel This Workout
Eight sets of HSPUs paired with body-weight deadlifts, 30 clean and jerk singles, hanging core work, and shuttle sprints. The combination of inverted pressing and heavy pulling demands serious recovery.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder within 30 minutes of finishing
-
Daily: Jocko Creatine — body-weight deadlifts for 8 sets demand recovery support
-
Daily: Jocko Joint Warfare — protect your spine and shoulders under repeated heavy loading
-
During: Jocko HYDRATE between sets
Squat Day
The Workout
-
Primary Work: 8 max sets of front squats (~50% body weight)
-
Secondary Work: 3 max sets of back squats (~100% body weight)
-
Tertiary Work: 50 overhead squats (PVC pipe or extremely light weight)
-
Gut: 3-minute plank
-
MetCon: 2-mile run
Directions
Front squat with approximately 50% body weight for 8 sets. Rest approximately 2 minutes between each set. Do not go to muscle failure, only muscle fatigue. Failure to maintain proper form can result in serious injury.
Back squat with approximately 100% body weight for 3 sets. Rest approximately 2 minutes between each set. Maintain proper form and do not go to muscle failure, only muscle fatigue.
Perform 50 overhead squats with a PVC pipe or an extremely light weight.
Gut: Hold the plank position for 3 minutes.
MetCon: Run 2 miles at a good pace to get metabolic conditioning, but also to loosen the legs after the higher-intensity work. Run hard, but not with an all-out effort.
What's Different from Series 2
This is a deliberate flip. Series 2 had back squats as primary (6 sets at 100% body weight) and front squats as secondary (6 sets at 50%). Series 3 makes front squats the primary work — 8 sets at 50% body weight — with back squats dropping to 3 sets as secondary. The front squat demands more quad strength, core stability, and upright posture. Making it the primary movement forces you to develop these qualities under higher total volume. The back squat work at full body weight remains, but in a concentrated 3-set block rather than a full 6-set primary.
Scaling Summary
|
Your Level |
What to Do |
|---|---|
|
Comfortable with front squats |
8 max-rep sets at ~50% BW, stop at fatigue not failure, rest 2 min between |
|
Front rack still uncomfortable |
Work on wrist/shoulder mobility, use cross-arm grip if needed, reduce weight |
|
Back squats at 100% BW |
3 max-rep sets, strict form, stop if form breaks |
|
100% BW too heavy |
Reduce to a weight you can maintain form with, build up |
Fuel This Workout
Eleven total sets of loaded squats (8 front, 3 back), 50 overhead squats, a 3-minute plank, and a 2-mile run. The front squat volume alone will challenge your quads, core, and upper back.
-
Before: Jocko Pre-Workout or Jocko GO Energy Drink 30 minutes before training
-
After: Jocko Mölk Protein Powder or Jocko Protein Shakes within 30 minutes of finishing
-
Daily: Jocko Creatine — loaded squats at this volume require recovery support
-
Daily: Jocko Joint Warfare — your knees, hips, and wrists are working under sustained load
-
During: Jocko HYDRATE throughout the session and after the run
What's Next
When the grip rotation circuits feel fluid, the push-up variations aren't limiting your rounds, and the front squat volume is building rather than breaking you — it's time for Intermediate Workout Series 4. Series 4 introduces Every Minute On The Minute (EMTOM) pull-up pyramids, on-the-minute dip and push-up pyramids, Tabata-style deadlift and HSPU work, and max-rep back squats at full body weight. It's the final Intermediate series — the last stop before Advanced.
This workout is from the Intermediate Series Three appendix of Discipline Equals Freedom: Field Manual by Jocko Willink. Adapted for jockofuel.com with fuel pairing recommendations.
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