THE JOCKO WORKOUTS

BEGINNER SERIES ONE

PULL
Primary Work: 8 sets of max pull-ups
Gut: 2 minutes of sit-ups
Met Con: Run 400 Meters 2 times

Instruction: 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 as many as you can

each set.
If you can’t do dead hang pull-ups, do kipping pull-ups.
If you can’t do kipping pull-ups, do jumping pull-ups.
If you can’t do jumping pull-ups, then use a box to 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 rep.

PUSH
Primary Work: 8 sets of max push-ups
Gut: 2 minutes of leg raises, 10 to 45 degrees
Met Con: Max burpees in 2 minutes

Instruction: 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.

If you can’t do any push-ups at all, try doing them form

your knees. If that is too difficult, try leaning into a
wall and doing as many as you can there.

LIFT
Primary Work: 8 Handstand holds
Gut: 2 minutes of v-ups
Met Con: Run 400 meters 2 times, max effort

Instruction: 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.

If you can’t do a handstand at all, get in the push-up

position with your feet touching a wall. Walk your feet to
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.

SQUAT
Primary Work: 50 forward lunges
Gut: 1 minute of crunches, 1 minute of reverse crunches
Met Con: Max burpees in 2 minutes

Instruction: Perform 50 forward lunges for each leg,

alternating legs with each rep. Do the lunges in a steady
controlled manner. Your knee should brush the ground with
each rep. 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 50 lunges.

Glossary
Gut – Abdominal Workout
Met Con – Short for Metabolic Conditioning, cardio workout
Dead Hang Pull-up – Pull-up performed from a still
hanging position
Kipping Pull-up – A pull-up performed using your hips to
create momentum

Jumping Pull-up – A pull-up performed by jumping from the

ground up to the bar and using the upward momentum to
complete one rep
Leg Raises – Lie flat on the floor with legs at a 10
degree angle, and move them to a 45 degree angle and back
Burpees – Hop back to a pushup position, do one push-up,
then hop back to a standing position, then doing a small
vertical jump while clapping your hands over head
V-ups – Lay on your lower back with your legs at a 30
degree angle. With your arms straight, touch your toes.

BEGINNER SERIES TWO

…Coming Soon