Welcome to

DEF RESET HQ

DEF Reset HQ puts everything you need at your fingertips: workouts, exclusive content, habit tracking, and calendar to execute the mission—everything you need to stay consistent and win the day.

DEF RESET CALENDAR

We will not quit. We will not surrender.

Watch the video here

DEF Reset starts tomorrow. Scroll to January to get ready.

1 min per exercise. 1 min rest between rounds. 4 rounds

1. Jumping Jacks

2. Push Ups

3. Squats

4. Situps

5. Burpees

Wooden Leg

3 Minutes, 2 Minutes, 1 Minute, of:

Jump Squats
Lunges
Jumping Jacks

Gut Check

2 Minutes of each:

Sit Up
Plank Shoulder Taps
V-Ups
Crunches
Leg Levers
Rocky Sit Ups
Hollow Hold
Flutter Kicks
Russian Twists
Gut Busters

Step Up

30 Minutes of Step Ups

Get It.

On the Minute:

5 Burpees

Max Pull-Ups

15 Minutes

10 Rounds:

Toes to Bar x 10

Sit-Ups x 20

100 Burpees for Time:

10 Minutes Max Burpees

5 Sets Max Pull-Ups

5 Rounds, 1 Minute Each:

Arm Haulers

Mountain Climbers

1 Mile Ruck

100 Ruck Squats

100 Ruck Push-Ups

1 Mile Ruck

5 Rounds:

1 Minute Jumping Jacks

2 Minutes Flutter Kicks

5 Rounds:

Burpee Broad Jump for 50 Meters

Sprint Back

1 to 10 Back to 1

Pyramid Push Ups

Wide Grip

Regular

Narrow Grip

10 Sets

Max Pull-Ups

For Time:

100 Push-Ups

100 Sit-Ups

100 Squats

5 Rounds

1 Minute Each

Jumping Jacks

Lunges

Push Ups

V-Ups

Run 2 Miles

THE STANDARD

100 Burpees For Time

Max Burpees 10 Minutes

CHALLENGE 1: Ruck 1 mile in addition to your workout.

PROOF: Take a 30-60 second video of whatever weight you're carrying and show the effort you’re putting in. No music needed—we want to hear the work.

POSTING INSTRUCTIONS: Post your video with the hashtags #DEFResetProof. In the caption, tell us what got you through the ruck.

CHALLENGE 2: Take a video of your habit tracker, your journal or calendar where you’ve mapped out your priorities for the coming week.

PROOF: Take a 30-60 second video of your habit tracker, your journal or calendar. Walk us through the priorities and let us know why they are important.

POSTING INSTRUCTIONS: Post your video with #DEFResetProof. In the caption, tell us one commitment you refuse to break this week.

CHALLENGE 3: At the end of your workout, add one extra set of burpees. As many as you can in 3min.

PROOF: Take a video of your burpee finisher. Doesn’t matter how long it takes. Go all out.

POSTING INSTRUCTIONS: Post your video with the hashtags #DEFResetProof. In the caption, tell us how many burpees you got in before failure.

Coming soon

Smoke Check

2 Minutes Max Push Ups

5 Times

GO RUCK

Two Times:

Ruck 1 Mile

50 Ruck Squats

50 Ruck Push Ups

Live on Instagram @jockofuel

THE STANDARD

100 Burpees for time

Max Burpees 10 Minutes

UPPER ASSAULT

4 Rounds. 1 Minute Each.

Jumping Jacks
Push Ups
Arm Haulers
Burpees

BURN

Every minute on the minute.

5 Burpees

Max Push Ups

15 Min Total

YOU KNOW THE DEAL

100 Reps or 5 Minutes of:

Squats

Push Ups

Sit Ups

Burpees

EQUALIZER:

10 Rounds: On the Minute

Sprint 100 Yards

Max Burpees

7 Rounds

1 Minute Each

1. Push Ups

2. Arm Haulers

3. Jumping Jacks

THE PATH

2 Mile Ruck

GO.

THE STANDARD

100 Burpees for time

Max Burpees 10 Minutes

10 Rounds

10 Burpees

20 Jumping Jacks

10 Push-Ups

20 Sit-Ups

5 Sets: Max Pull-Ups

5 Rounds, 1 Minute Each:

Jumping Jacks

Mountain Climbers

RUCK

2 Miles

GET SOME

360 Push-Ups Total

Live on Instagram @jockofuel

Every Wednesday

Weekly Livestreams with Jocko

Every Wednesday, Jocko hosts a live "Commander's Brief" on Instagram Live to set the mission, teach core principles, and answer your questions in real-time. Follow @jockofuel and join the Broadcast Channel to be notified.

Follow @jockofuel

Daily Workouts

31 brutally simple, high-impact workouts programmed by Jocko himself, straight from his notepad.

Week 1

Days 1-4

View Workouts

Week 2

Days 5-11

View Workouts

Week 3

Days 12-18

View Workouts

Week 4

Days 19-25

View Workouts

Week 5

Days 26-31

View Workouts

DEF RESET CONTENT

The Essential DEF Habits

Throughout the Reset, consider each habit, identify a specific and achievable goal per category, and track your progress.

Up Before the ENemy

Commit to your wake-up time. Win the first battle of the day.

Get After It

45 minutes of intentional physical activity. Every single day.

Prioritize & Execute

Identify the top 3 things you need to get done today and execute.

Hydrate or Die

Set and hit your daily hydration goal.

Clean Fuel

Follow your clean nutrition protocol. No sugar. No junk. No excuses.

No Sugarcoated Lies

No blatant sugar (cookies, candy, cake, ice cream, donuts, etc.).

Back to the Book

Spend at least 20 minutes a day on personal development (reading a book, journaling, meditating etc.).

Remember

Take a minute to think about something you are grateful for each day.

track your habits

Downloadable PDF Habit Tracker

At its core, DEF Reset is about developing healthy habits and everyday discipline (physically, mentally, and emotionally) so you can achieve your 2026 goals. The DEF Habit Tracker details each critical habit and serves as your weekly checklist so you can track daily and weekly progress.

Download now