Discipline Equals Freedom: Field Manual MK1-MOD1, Expanded Edition [2 ed.] 1250276187, 1250280265, 9781250276186, 9781250280268

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DISCIPLINE EQUALS FREEDOM FIELD

MANUAL

EXPANDED

MK1L-MODL

EDITION

BY JOCKO WILLINK

DISCIPLINE EQUALS FREEDOM

ny =

y hanes

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5

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DISCIPLINE EQUALS — FREEDOM: FIELD MANUAL MK1- -MODL JOCKO

ART NEW

WILLINK

YORK

=

the to replace in this book is not intended The information care health other or physician own reader's advice of the in professional You should consult a medical professional existing if you have especially matters relating to health. and before starting any new fitness conditions, medical The author and the regimen or adopting new dietary choices-

for any adverse effects publisher do not accept responsibility whether directly or individuals may claim to experience: in this book. contained from the information indirectly. First

published

imprint

of

DISCIPLINE

St-

inethe Martin's

EQUALS

United

States

Publishing

FREEDOM:

FIELD

by

-St-

Martin'ts=Press.°

an

Group

MANUAL

MK1-MODL.-

Copyright © 2017, 2020 by Jocko WillinkAll Printed in India by Replika Press Pvt- Ltd.

rights

reserved.

www-eSstmartins-com

Produced by the Interior design Photos by Jocko Grappling photos Lbb-b?1 172-73,

The Library of available upon

Stonesong Press. LLC by Peter Romeo; Wooly Head Willink by Courtney Henderson: pp 1?b-?7?.

Congress request.

ISBN ISBN ESBN©

426si-250-15694-59?&-1-250-1847?1-9 W7é-1-eS0-15695-e

ISBN

978-1-250-2802b-&

Design 30-31.

Cataloging-in-Publication

40-41,

Data

54-55,

is

Chardcover) (signed edition) ~ Cebook) (revised

paperback)

Our books may be purchased in bulk for promotional, educational. or business use- Please contact your local bookseller or the Macmillan Corporate and Premium Sales Department at 1-800-221-7945, extension S442, or by email MacmillanSpecialMarketsdmacmillan-com.Second

Edition:

13

For

2020 ee

sale

in the

Indian subcontinent

only

at

CONTENTS PART

ONE=

villi

THOUGHTS

PART TWO: 135

ACTIONS FUEL:

FEEDING

THE

REPAIR AND MAINTENANCE: INJURY PREVENTION

AND RECOVERY _ APPENDIX: THE WORKOUTS

L466

|

MACHINE

202

2 |

:

es

—

WAY

THE you

if

And

The

i

ey

Ae

shortcut.

The

hack-

looking for that: VOMMWO t of 1G? te

came

here

hack

The shortcut is doesn't get you

a liethere-

want to take the easy road; Pe won't take you to where you want to be: BetterFaster- HealthierStronger- Smarter-

And i

the

for

look

People

you

if

FREE.

ie

"4 and

To reach become the

goals and overcome ocee tee best version of you possible

will not happen by itself- It will not happen cutting corners. taking shortcuts, OF ee for the easy Waa:

THERE Is. NO

a

*,

EASY

Sanna eg ee Part

s. a

ee

WAY.

a

na

One:

Thoughts

ss ¥

ery

OF DISCIPLINE There is only hard work. late nights. early mornings. practice1 rehearsal. repetitions

a

Sstudy.1 sweat, blood; toils frustration; and disciplineDISCIPLINE.

THERE

MUST

Discipline:

BE DISCIPLINE.

The root

of all

g

good qualities.

ey

The driver of daily execution- The core principle that overcomes laziness and lethargy and excuses. Discipline defeats the infinite excuses that “Says Not today. not now. I need a rest. I will do Fite tomorrow: ea Ss pit Bee

What's the hack? smarter. faster.i1

better? There

How is

do

only

How do you healthier?

you one

achieve

ian

Oh

=

become stronger: How do you~ becom

true

freedom?

C3

way-

ee

THE WAY OF DISCIPLINE.

¥

ny

Sees

Sy

ect open a

Equals

oe

;

Freedom ee

a

race

355

ie ;

-

Fo

ae

5

ie

py

Pking ae be,

ee

WHY

He

Why? Over and over and over againi I am asked: Why? What drives meWhen I was younger, I was preparing for war: I knew that somewhere out there; another man was also preparing: That man was my enemy. — was working. training. planning, and preparing —

to meet But

I knew

that

at

some And

me on the battlefietrd: I didn't know when.I didn't know wherepoint: We would meet. I wanted to be ready.

Ready ‘mentallyReady physically. Ready emotionally. I trained. ‘And I prepared. And I did ould to be ready for that day-

ra

-00k the Same men

approach.

in the same

way:

ly and without mercy without mercy:

over. ar; no

longer

a leader

of men.

DOES

WHERE Where

does discipline come from? This 1S a Simple answer.

Discipline Discipline

Sure.

you

you

cam have

comes

is

an

from

internal

discipline

by a person; like

within.

a drill

force.

imposed

on

instructor,

or that self-help guru on TV, but the reality

is:

He

won't

give

you

real

discipline:

Because that external discipline is not strong- It will not survive. It cannot stand on its ownWhat you are looking for,

what you

need,

: ‘Self-“disciplines

It When

you

comes make

is

SELF-DISCIPLINE.

as the very term implies,. comes from the SELF- YOU.

when

you

make

a decision

to be disciplined. a decision to be better.

Part

One:

Thoughts

DISCIPLINE COME FROM? When you make a decision to do more. to BE more: Self-discipline comes when you decide to make a mark on the world. If you don't think you are disciplined:

So

It is because you haven't decided to be disciplined. YET. It is because you haven't created it. YET. You haven't become it- YETwhere does it come from? It comes from you— e reg oeSee

So make

the

decision.

|

ae

3) =. Make the commitment.< Become the discipline—embrace its cold and relentless power- — And it will make you better and epeongee and smarter and faster and healthier than anything else- And most important: iG Lew Ged make you [pee

Guals

Freedom

OVERCOMING PROCRASTINATION: People a ee

want :

to know how to stop pa¥iniess They.want to.kKnow how to.stop

So

le

But eRap don! 5 gteesaier.

And

See a

Shen =

they

ag

to Start——$s0 8

say:

“Where

uy

a re

do I start?”

is the best time to start?” And I-tave ®“ac 5 UGE answers ne

HERE andNOW.

Part

One:

Thoughts

_

WHEN AND WHERE TO. STAR’ right HER Ware do you start? *bn 2 When do you: start? You start Bian" NOl YD : z You: goer ieee action..—

:

sy,

$s

y the -gym— aae intthe ghts. to‘out de = anb se wei ta pa ve mo ng aren't goi

And4 you-naveto do

nows ‘So atop chinieends ‘about

it

Be

i ee

Lie

3 “Start-Take doing ia fae that first.

Discipline

Equals

Freedom

z

?

Pe

Sut

dh

a

GRE

Si MEG

PIAS

oe

q

me

oe

VTE =RSON People

are

idols-

not

who yo

Sure

there@&

People1 even those people you hav a pedestal. are going to be faulte egomaniacali condescendingThey are going

lazy.

entitled.

shortsighted.

ie

They

perfect:

will

Wi to be not be

.Far=from-it-

That's efine- Learn from their weaknesses: Of course: Learn from their strengths and mimic and copy them in what they do well- But equally as important: Learn from their faults.

See

ence io ae “ Pe ae ee

Si ea 5

ena

what

not

Part

to

One:

do-

Thoughts

YOU

CAN

CONTROL ;

and they choose who they will emulate.

They

choose to become

who they

want —

to become—they aren't inhibited nature or nurtureThey overcome

by both.

And I will tell you something else: It is never too late to make that choice. . You are never too old to decide where you are going to focus your efforts and push to make the most out of every situation: | So- Think not about what you've been through and where you wereThink about where you are going. and choose: “Choose to make yourself smarter and See gen and healthier. Choose to work out and study and eat good food and keep your mind cleanbane: t oe nature or nurture make you.

Choose nme

2.

te 4

MAKE -

:

Discipline —

to

, ae

, s

cal

pine

mails

ac

’

Freedom

Equals

me

IB

‘

:

ne

; “4 eel r

ie Me

EEgah. ae

YOURse

ie ele m:eal alia sail a

‘SELF. : '

oo

ise

oes

ids

hy Magee

si Fear

7

areas

But:

ahCT sseo

Fear of failure. of failure can keep you from taking the risk. It can leave you sitting there, paralyzed into not taking action. And that is obviously bad. I don't want you to overcome fear of failure.

_

| be afraid

of failure.

:

2

AR OF FAILURE IS GOOD. keep

you

up

at

night,

ng over contingencies. eep you training hard.

ure

will

stop

you

es

striving, an @ “35 of failings -

fear failure.

That. is what Waking up in or SIXTY YE

ys or “six weeks or six years being no closer to your. goal... You have ma ROGRESS That is the horror. ~ That the nightmare. That is what you.‘really, need d to be afraid ae.

“Being Saanants S oO

-

ee (

aa

2 ad

:

ee

igang

Bi

GIS SEER LSS Fe

WARPATH

THE

The

Theactual definition toward

a

Warpath.

of “warpath” means

battle.

what

| The PathA Path of War.

I am

was the mies. or

a

moving

fight—

toward war-

doing—and always actual war

what I have been doingagainst our

the

sses—that

war

against

my

own

is what I am doing:

Preparing: "Sharpening my sword. AT? my e:

A And The

e unmitigated gate He eeipline: IN ALL THINGS. Warpath is a path—it" Ss a. route— oS leads” ‘somewhere.

Where does’ it lead?

Vesa

lee

eS

it, can lead to war.

Part

One:

Thoughts

shes,

re

And that

is

fine.

Because

I am

waiting.

But

the war might not co

Hecsiied The Warpath is also a weakness— | ignorance— Soarpare

‘

.

RCOATED er nL) et Pe

4

le

ae eAl

Yes,

ese donuts

are

those. colorful

—

The

cream

I know-

tempting: sprinkles-

ie

ris The ‘The Glorious

el

Glaze! Glaze!

¥

Part earThoughts

Same Dutch

with

the

chocolate

potato chips. All that junk

kills

yous,

ft. isn

healthier,

chocolate cake.

chip.cookies the can

gue

s@

and the pretzel- wrappe isn't food- It doesn :

2t literally k:

t-geing

of

-to make.

2S" |

:

‘

BAD INSTINCTS There

This

And— He

will

is

one

instinct to be. WatVe.0 f — one that you must fight. Thais one 1S.a tiara saboteur—a backbiter-

one

is

Vike

devil himself=—he's a | shape- shifter.. himself...make you “think that. he.

disguise has got

the

your

ihaseis

best

the

interests in mindBut he doesn't.

instinct

thet says ee

YOU" VE HAD ‘ENOUGH. You! ve

This |

is

given

2 your best Sot. You can stand down. You can back off. You.cean take a kheerae instinct that says: You can rest nowDo not listen to that instinct.

DO NOT LISTEN® ae

Because

that

inet

and wants to

aCe. Ls Sta

bring: you: “down. Part

One:

Rebates

You seey

your

this“instinct

iS %a ‘defense: mechani St foe

ego: —— It gives. you an oth ater Sige to. Pun: “to. A. place of sympathy» and, Fo ge oe where: ‘all io can be forgiven. = 5

Where

failures gather™ together. ‘in Polat

-


2

a 3

SCENARIOS

BAD

While dunning advanced SEAL. Tactical the

Se into. I. often Bue. SEALs opish gone: is

ae

3

yi

ae

ee ‘ig

¥

mea

.

&

i

~

Si

eS

:

eg

ROI

role- plavert assauier i: with.LASERS

ine

rs,

:

-

ig

—

re

rnings helicopters bu s. re fi gs in am re sc le peop ltiple “downed neriy ee

flying: overheads and mu

eee

would oe cords“they were.dead. orey

S sucht and would have to. act as”

a ; “some. :

Sometimes»

| Sometimes. just about- everya ae and. freeze. ag

—™&

Discipline’ Equals Freedom Let neta y

3

ae

ee

as,

And

then

go on

attack.

other guys. go modei and begin

few

While

the

not

always

would

man

grab

He would

a.

into a full berserker to assault the enemy-

successful.

the alternative

Sit Stills. do noshing~

WasabO And

one

sometimes.

and

die-

more often than nota ‘this aggressive action would have a. positive effect.

It

of

would

disrup

Re

enemy's

plan-

It would inspire other members the platoon to get agar aeta ke. we

FRONTC

It could even shift the momentum of the battle and the platoon Could get the upper hand and win-

Part

One:

Thoughts

ey

At a minimum.

it would

change

the situation

in

a positive way. opening up opportunities and providing an opportunity to shift the scenario from certain defeat to pes eee victory.

How eer

eee this apply. to

life?

connate can be overvhelming-

If that happens» sometimes you haveto 90on

assault it.:

See

LEADERSHIP There

SEAL

were

also

training

the

when

advanced

during

times

would

SEALs

get

overwhelmed and no one would step up and make things happen- None of the troops- None of the leaders: I would call this a Leadership Vacuum. No one would No one would make a decisionattack. Everything would fall..apart-

This

can

also

happen

u don't

Your

mind

make

any

Jhatever

And

what

happens.

happens

path of least

y20

ee

your

in

:

head-

empties:

decision.

happens. |

will

bet

resistane

Part One! Thoughts

Fs

V ACUUM NOT

ALLOW

THAT

=

VACUUM

TAKE

CHA RGE OF vias

YOUR

COMFOR Does

the and

snooze button sneak onto your deliver an extra 4 minutes of

Does

|

chew Does to

a donut

surreptitiously

finger sleep?.

slip

into

your mouth? Do you unconsciously and swallow that sugarcoated lie?

comfort clandestinely ambush you on the way the sa and prevent you from getting to the gym and dating your workout?

Nooe

None of these

OF

course not.

things happen-

—

Confort and eux Y do not ambush yous —

AMBUSH

|

YOU -AMBUSH YOURSELF. YOU ALLOW IT TO HAPPEN.— DO NOT DO THAT.

STAY VIGILANTS STA ON TH Y E PATH.

“2

gee

Disci pline Equ dare.)

%, he,a ee

«

;

is

DON'T NEGOTIATE are

There

all

kinds

of

thoughts

in

Debates

your

head-

going

on

Discussions: Rationalizations:-

Negotiations.

:

“oe yorked_ out hard yesterday,

’ |

« workout won't matter.” Missing one =

ee

ee

winute Rest, then. go again until you have completed 5 sets.

CPO

aM: a2 ‘Primary Work? i sets

of

push-ups;

maintaining

xan nem sani tat ARRAY “Gut? ec minutes of leg-raises, 10-45 EES BAe is Spee MetCon: 2 minutes of max eee

m

* CPS

eh

Pt

Sareeeae

&

reps

degrees burpees

= eS > ane

Directions: This SaCEKGUE: is the same as the Pull workout in this _ series. but utilizing ‘push-ups instead of pull-ups- For the firsteee workouts.do youn. maximum set of push-ups- If you can do full “push-ups; “do them-. If-not. do push-ups from your knees- If you -seenean can't do-push=ups from “the knees. do push-ups against the wall.

geet ‘For. the -pemaining - Wesets.

do as Many push- upS

as you

Appendix:

The

cana

and

Workouts

SERIES once then

you. can't

Two

do any

more, give yourself a 10-15 continue-doing- more push-upS int] you reach

second rest and the same number

of-push-ups.that=you did in your first max set; using the broken» set methodologyOnce you have completed the broken set, take@ e-3- minute rest.1 then go again until you have completed 5 sets—

LIFT

ice

Primary Work: 5S handstand negatives Secondary Work: Arm circles. side. front, overheay Gut: 2 minutes of V-ups ; = MetCon: Run 800 meters. once as bende as you can ~~

iii’

a

oo me -

=

aM

~~ ef

ae

“se

Ce

by

Directions: Get into the Haruse ant: position and lower™ yourself as slowly as you can- Use a wall to maintain: your balance. Once “© see your head reaches the. ground. drop your feet -to the: ground. stand up and rest for 2-3 minutes.1. then do it again for. Sos Pur 8h) oi me

repetitions. circles

Once that is complete do 1--minute fo APM

to the side, to ‘the front, and. averhead.

eg

Primary Work: Jump Squatel le Ly eae lunges Gut: 1 minute of crunches, 1 ith es reverse cr

Netton:: Hell L Lotirtevan eae

rE

=

Direceiunen ‘Set a ‘timer. for.‘Bisats of 20. sectrds. of

jump squats. Fatal of squat thrusts. -and- 20 sec

lunges. Rest 2

ites U

P sacrifice“range aa

neat

HEIR

eee tS: sean ceded cn eebases

ts 4

—ALS::'for a total of = SNe

cee repetitions, g

tennis es

=

a

a

ncreased repel

*,

Sa ate ae ues

*

FN meek »

ae

inet eS

ee

Oe: +

e pane ~ ee We we ie ee aor

Spaane: ‘all ey en

Sp

mee

ST

EM cc .

“ Mio

A

BEGINNER PULL Primary Work: Pull-up pyramid Gut: 2 minutes of sit-ups 4 x 100-yard shuttle runs MetCon: 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-upsRest 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 setNow 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-

you can do dead-hang ae upS. do dead-hang’s if not and you can folfe) kipping pull-ups. do them- If you cannot do kipping pull-ups. if you use jumping pull-ups: For this’ and any pull-up workout, == set your complete to pull-ups jumping or’ kipping can utilize drop off But sometimes without breaking iti do that sometimesthe bar. get a quick restn and then complete the setIf

For the shuttle runs. 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 lines touch the lines run back to the start line’ Eepest this for the 10. 15, and 20 yard lines- Keep your time. Complete 4 sets- Take c-dJ minutes between sets.

Pr inary Se

Work:

Push-up

PUSH

pyramid

Gut: 2 minutes of V-ups MetCon: Run 1 mile. hard

a Directions: This workout. is pe cbmienaed when you can do at least b-10 push-ups. It follows the same pattern as the pull-up ae pyramid. Start by doing 1 push- up: Rest for a bit- Do 2 push3 UBS * Rest for a bit: Do 3 push-ups: Rest. for a bit- Continue to -~ =nerease the number of push-ups by lL each sets until you do not Ec beat your previous numberWhen you miss your Clb

Appendix:

The

Workouts

SERIES

THREE

previous number. rest quickly. and then continue with your pushups 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 setTt you can 't do regular push-ups. do them from the kneesthat is still not achievable, do them on an incline. such against a wall or with your hands on a table or a bench.

If as

For this and any push-up workout, if you can utilize push-ups from knees to complete your set without breaking it. do that sometimessometimes take a quick rests and then complete the set.

the But

LIFT Primary

Work:

Secondary

4 handstand

Work:

Arm

holds

haulers

‘Tertiary Work: Arm circles. side. front. overhead Gut: Hold a plank for 1 minute MetCon: 1 squat thrust and 5 jumping jacks repeatedly minutes for max number of burpees

for

2

Directions: Do a handstand hold- Hold until muscle fatigue, not muscle failureOnce complete. do 1 minute of arm haulers, then Lone minute of arm circles for each position: side, front. and overhead- Once complete. rest for about c=-3 minutes and repeat the circuit 3 more times-

SQUAT Primary

| Work:

5 sets

Gut:

1 minute

of

hold

1-minute

plank

MetCon:

Run

400

: of

10 squats/5

crunches.

meters

forward

1 minute

of

lunges

reverse

crunches:

2 times

Directions: Do 10 squats followed by 5 forward tee 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

Discipline

meters. Equals

rest

e-3 minutes,

Freedom

then |

run

eh

another

ee

oa oe ;

400 meters. ,

eR

aT

BEGINNER PULL Primary

5 sets of pull-up sprints, 1 minute on. 2 minutes rest Gut: 2 minutes of sit-ups 4 x 100-yard shuttle runs MetCon: Work:

This workout is to gain strength and some endurance Directions: in your pull-up muscles- Set a timer for 1 minute of work and c minutes of rest- During the 1 minute of work. do as many pullups as you can- These will likely be broken sets. meaning you will

bar the

dropping off the Make the rest during be

set(5-?

to rest even during your work work set as short as possible

seconds) before jumping back on the bar and continuing to do Once the minute is over, pull-ups until the minute is completeRepeat then do another minute of pull-upsrest for 2 minutes, this

Lt

you can

do

until

dead-hang

you

pull-ups.

ing pull-ups. do ing pull-upsaximize the

have

do

done

5 sets

dead- hangs

the

shuttle

not

and

minute runs.

mark

15, and 20 yards. Start on line. touch the line. run the 10, 15, and 20 yard

cla

if

pull-ups.

you

them- If you cannot do kipping pullYou can also utilize all three types number of pull-ups you do during the

— For

of

a start

line

and

then

a line

of

work:

at 5.

10;

the starting line and run to the 5 yard back to the start lines repeat this for lines- Keep your time- Complete 4 sets. Take 2-3 minutes between sets-

Appendix:

The

Workouts

SERIES FOUR PUSH Primary

Work:

lL minute

of

push-up

sprints

and

2 minutes

rest

for

5 sets Gut: Hold 1l-minute plank MetCon: 2 minutes of burpees

Directions: Similar to the pull-up.sprintsi.this»workout is to gain strength and some endurance in your push-up musclesSet a timer for 1] minute of work ‘and 2 minutes of rest- During the lL minute of work. do as many push-ups as you can- These will likely be broken sets.i meaning you might have to rest even during your work set- Make the rest during the work set as short ‘as possible (5=? seconds) before continuing to do push-ups until the minute is complete- Once the minute is over, rest for 2

minutes.

then

do

you

done

5 sets

have

another of

minute

of pusSh-ups-

Repeat

this

until

push-ups:

Once again. for this. and any.push-up workoutaif you have” exhausted your push-up muscles. and you can utilize push-ups from the knees to complete your set without breaking it, do that sometimesBut sometimes take a quick rest and then complete the set utilizing strict push-ups with the feet on the ground.

Discipline

Equals

Freedom

2

.

Oe

ed

LIFT Primary

Tertiary

Work:

MetCon:

Work: 5 minutes of handstand holds Secondary Work: Arm haulers Arm circles, side. front. overhead Gut: 2 minutes of V-ups Run 400 meters 2 times. max effort

Hold the handstand position for a total of 5 Directions: Do not do this workout if you cannot hold a handstand minutesposition for at least 1 minute- If you cannot hold a handstand position for at least 1 minute. go back to the Lift workout in Series li 2. or 3For this workout go into the handstand position using a wall for balanceStay there as long as you can without reaching complete muscle failure and falling onto your head- Count the seconds to long you stayed up- Repeat sets until you have reached a total amount of 5 minutes in the handstand position. se, do ¢les

220

=e

1 minute for each

of arm haulers; position: side.

then 1 minute of arm front. and overhead-

Appendix:

The

Workouts

SQUAT Primary Work: 50 forward lunges and Gut: 1 minute of crunches, 1 minute MetCon: Max burpees in 2 minutes

50 of

squats reverse

crunches

Directions: Perform 50 forward lunges for each leg. alternating legs with each repetitionDo the lunges in a steady controlled mannerYour knee should brush the ground on each repetition. Time yourself for your records. but the goal is not speed—the goal

is

fatiguei you. have

do

controlled

take done

lunges

at

a

steady

pace-

If

you

reach

muscle

a e=-3 minute break and then continue- Repeat until the 50D lunges-. Once you have.completed 50 lunges,

50 body-weight

squats.

Again. the goal is not speed. but controlled movement with thefullest range of motion you are capable of- If you need to stop and rest, that is fine- Rest for a minute or two. then continue.

If you lose your balance at the bottom of the squat, it may help to put a 2-inch block under your heels during the squat. Over time. you can move down to a 1-S-inch blocks then a l-inch block; then -5-inch block and eventually you will have improved your

flexibility

Discipline

and

Equals

mobility

Freedom

to where*you'no

longer

z

:

need

ee =

a block.—

oe

221

INTERMEDIATE PULL Primary

Tertiary

Gut:

& sets of max pull-ups/chin-ups Secondary Work: Hang cleans Straight-bar reverse curls and curls

Work:

work:

2 minutes

of

sit-ups. 2 minutes of leg-raises MetCon: Run 400 meters 3 times

Directions: reached, been has maximum the Once pull-upse Do a set of maximum the bar on back get then seconds. 15-20 for rest drop off the bar. Qnc€e canyou as chin-ups many as do and grip with the chin-up then and minutes 2-3 for rest complete. are sets both rapid-fire do your next set- Complete a total of & sets- Attempt to use deadIf youcan get a hang pull-ups for sets requiring maximum numberscouple more repetitions with kipping. then do soe Do b sets of hang cleans1 with a weight that allows you to do 3-b repetitions per set while maintaining good forme Once complete, do a set of reverse-grip curls to exhaustion (aiming for b-10 repetitions). then switch to a normal grip andi complete another maximum set. Rest approximately 1 minute. then repeat for a total of b sets. e Gut: Complete 2 minutes of sit-ups and ¢2 minutes of leg raisese MetCon: Complete a 400-meter sprint 3 times.

PUSH Gut:

Primary Work: & sets Secondary Work: 100 V-ups MetCon: Max

of max dips/push-ups Hang snatch movement. burpees in 3 minutes

Directions: a maximum set of dips- Once the maximum has been reached. drop off the dip bars and do a set of maximum push-ups: Rest for 2=3 minutes and then complete the next set- Perform a total of & sets. e Use a PVC pipe to perform the hang snatchDo 40 repetitions with e Do

perfect

e Gut:

= eee

= ees

Do 100

V-ups-

Break

e MetCon:

the

set

Do the

if you

burpees-

Appendix:

The

form-

have

to.

Fast.

Workouts

SERIES

ONE

LIFT Primary Work: & sets of Secondary Work: Barbell Gut: 4 sets of knees to

MetCon:

b x 100-meter

Directions:

handstand press elbows,

shuttle

pus

ups

and deadlifts

rt

.

¢e Do

& sets

of

rest

followed

can lift for exercise the

maximum

handsta

by deadlift.

push-ups

r the

b-& repetitions. more sets you ao,

fo.

ed by

deadlif

That

kay-

1 minute

igniz®. a weight Keefeform correct

Tift:

of

you to

ree: =

weight that you can get 4-8 repetitions of- Do 5 sets ofPp e Gut: For the knees to elbows. hang from a Be up bar“and. your knees to touch your elbows. Do the max reps and then rest 2-3 minutes- Perform 4 onts : e MetCon: Complete b sets of 100-meter shuttle runs with lo

of

rest

between

work-

ae.

Primary Work: Back squats Tertiary Work: Jump squats

MetCon:

2@-mile

Directions: e Perform 50 back the set as needed

e Perform

Secondary Work: ‘Overtiead squats. : Me * Gut: 3- minute plank ©

:

.

run

squats with to

50 overhead

complete

squats

‘

Saale

.

half your body weight. |Break up the

work:

aoe

with a Eve pipe-

ae e Perform 50 jump squatse Gut: Hold the plank position for 3 minutes. e MetCon: Run 2 miles- Run at a good pace to- get conditioning. but also to loosen the legs. afte work. Run hard. but not with an all- out |

Discipline

E

2. Fea

INTERMEDIATE PULL Primary

Work:

kipping pull-ups for time 50 dead-hang pull-ups Secondary Work: Cleans curls and curls reverse bar StraightTertiary Work: of leg-raises minutes 2 sit-ups. of Gut: 2 minutes in 5 minutes pull-ups burpee Max MetCon: and

100

Directions: pull-ups kipping 100 by followed ° Complete 50 dead-hang pull-ups complete. to needed as sets up Break as quickly as possible* Do b sets of cleans. with a weight that allows you to do 3—b repetitions per set while maintaining good forme Once complete, do a set of reverse-grip curls to exhaustion then (with a weight that allows you to complete b-10 repetitions). switch to a normal grip and complete another maximum set- Rest _ e

Gut:

approximately 1 minute. then repeat for a total of b setsComplete 2 minutes of sit-ups and 2 minutes of leg-raisese MetCon: Do the maximum number of burpee pull-ups you can in 5§ minutes.

PUSH Primary

Work:

50

dips and Secondary

MetCon:

e Do

SO e

dips Use

e

ecy

Directions: short a time as possible. pipe or an extremely light weight to perform the snatch- Do 40 repetitions with perfect form. Gut: Do 100 V-ups- Break the set if you have to. e MetCon: Do the burpees- Fast:

followed

a PVC

100 push-ups for time Work: Snatch movement Gut: 100 V-ups Max burpees in 3 minutes

by

100

strict

push-ups

in

as

Appendix:

The

Workouts

SERIES

TWO

LIFT Primary Work: SO handstand push-ups and 50 body-weight deadlifts for time Secondary Work: Barbell press Tertiary Work: Clean and jerk Gut: 4 sets of knees to elbows. max reps MetCon: b& x 100-meter shuttle runs Directions:

° Do 50 handstand

push-ups

followed

by 50 deadlifts

with

your body

weightKeep form correct to avoid injury. pe EU with the deadlift. e Once initial work is done. do some barbell presses with a moderate weight that you can get 4-4 repetitions of. Do 5 sets of presses-” e For the clean and jerk. use a PVC pipe or an extremely ight. 2 weight to practice perfect form for 40 bar and raise e Gut: For the knees to elbows, hang fre an, then rest your knees to touch your elbowsDo as

2-3 minutes. Perform 4 sets. e MetCon: Complete b sets of ‘of

rest

between

with 1 minute

100-mete

work-

SQUAT Primary Work: b max sets of back squats with 100% body weight Secondary Work: b sets of front squats with 50% body weight Tertiary Work: Overhead squats MetCon: 2-mile run Gut: 3-minute plank

Directions:

° Complete b sets of maximum repetitions i the back squat with your body weight on the bar- Rest 2-3 minutes between each set- Maintain correct form. If form weakens. stop. rest. and move on to the next sete Complete b sets of maximum repetitions of the front squat with half your body weight on the bar- Again, form is par amounye if your your set is completeform weakens. © Perform 50 overhead squats with a PVC pipe or an extremely light weight.

Zs e Gut: Hold the plank position for 3 minutes. metabolic get to pace good a at Run e MetCon: Run 2 milesconditioning: but also to loosen the legs after the Bger: intensity % : work. Run hard. but not with an all- out effortDiscipline

Equals

Freedom

;

;

peels)

NTERMEDIATE PULL Primary = .

Work: 5 sets of L-sit dead-hang pull-ups. Tertiary

Gur?

.

Work:

pull-ups. L-tuck pull-ups, chin-ups kipping pull-ups.

Straight-bar

Cleans Secondary Work: curls and curls reverse

2 minutes of sit-ups. 2 minutes of leg-raises MetCon: 205 15. 10, 5 of pull-ups/cleans

: e

Do

a

max

sat

Directions:

Ke a sig

pull-ups.

rest

seconds:

15

do

a

set

max

L-tuck

of.

rest 15 rest 15 seconds; do a max set of dead-hang pull-ups. do a max set rest 15 seconds a max set of kipping pull-ups, of chin-ups- Rest 15 seconds and repeat this 5 times: e Do 4 sets of cleans. with a weight that allows you to do 3-b repetitions per set while maintaining good form. e Once complete. do Fyao of reverse-grip curls: to exhaustion (with a weight that allows you to complete b-10 repetitions). then switch to a normal grip and complete another maximum set- Rest approximately 1 minute; then repeat for a total of & sets. e Gut: Do 2 minutes of sit-ups and 2 minutes of leg-raises pull-ups. seconds; do

e MetCon: Complete sets of 20, 15, 10, and 5 repetitions alternating ‘between. paid 2 es and cleans- For the cleans. use the heaviest weight you can without breaking up your sets.

PUSH pushise triceps push-ups

me Directions: a max set of clap push-ups: est 15 seconds; do a max 7

7"minutes and then repeat simply find a way to elevate your the floor,about b- wAehEe for 3 sets- Rest approximately e

minutes between each set- Maintain proper form and do not 9° to muscle failure. only muscle fatigue. SEs hg, om€-Do 50 overhead squats with a PVC*pipe or an extremely ea t weight. e 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 BUPOUE « or -

Discipline

Equals

Freedom.

;

eg

ec?

INTERMEDIATE PULL Primary Secondary Work:

pull-up pyramid Work: Every Minute On The Minute (EMOTM): curls and curls reverse -bar Tertiary Work: Straight Cleans of leg-raises minutes 2 sit-ups. of minutes Gut: 2 MetCon: Max burpee pull-ups in 5 minutes

Directions: the second pull-up. 1 do minute first The e Set a timer for 1 minutedeadwith Start pull-ups: 3 do minute third the pull-ups, @ do minute hang pull-ups and transition into kipping pull-ups as needed to achieve the required number- Continue to increase the number of pull-ups by i each set, until you do not beat your previous number- Complete that number of pull-ups by breaking up the set and finishing. Then come back down the pyramid breaking up sets as needed and resting l-c minutes between setse Do b sets of cleans with a weight that allows you to do 3-b repetitions per set while maintaining good form- Once complete. do a set of reversegrip curls to exhaustion (with a weight that allows you to complete b—-1L0 normal grip and complete another maximum repetitions), then switchto a set. Rest approximately 1 minute. then repeat for a total of b sets-

e Gut: Complete 2 minutes of sit-ups and 2 minutes of leg-raisese MetCon: Do sets of 20. 15, 10, and S repetitions alternating between pull-ups

and

cleans. For —

the

cleans.

use the heaviest weight you can without breaking up your sets-

PUSH Primary Work: On Secondary Work: On the

=

hh movement.

Gut:

100

V-ups.

MetCon:

do ¢c dips: motion dips: until yo

of dips b pyramid brea e Once

Max

100

pyramid pyramid

Russian

burpees

in

twists

3 minutes .

= Directions: minute- The first minute do 1 dip. the second minute chird minute do 3 dips- Use slow, deep. full-range-ofnue to increase the number of pull-ups by 1]each set, not complete the required number- Complete that number

aking up the set and finishing.

Then come

back

down

the

up sets as needed and resting l-c minutes between sets. re completed, io the same thing again. but using strict,

:

22a

the minute dip minute push-up

ll-range-of-motion

push-ups-

SERIES e Use a PVC pipe or WO repetitions with e Gut: Do 100 V-ups you

have

FOUR

an extremely light weight to perform the snatch. Do perfect form. — followed by De Russian twists- Break the sets if

to.

e MetCon:

Do

the

burpees-

Fast-

LTET; Primary Work: Tabata body-weight deadlifts followed Secondary Work: Clean and jerk movement drills Gut: 4 max sets of hanging straight leg-raises MetCon: b& x 100-meter shuttle runs

by Tabata

HSPUs

Directions: ¢ For the Tabata protocol, set a timer for 8 sets of 20 seconds of work followed by 10 seconds of rest. Use this protocol to do the max number of deadlift repetitions with body weight on the bar- Strict form is paramount to avoid injury: Once the deadlifts are complete; do the same protocol for HSPUs. e For the clean and jerks. 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 ¢ minutes- Perform 4 sets-

e MetCon: Complete rest between work.

b sets

of

100-meter

shuttle

runs

with

1 minute

of

SQUAT Primary Work: & max sets of back squats ~100% Secondary Work: 3 max sets of front squats ~50 Gut: 3-minute plank MetCon: ¢-mile run

Directions: e Back squat max reps with ~100% body weight for approximately 2 minutes between each set- Do no only.muscle fatigue- Keep form right and correct. prot ser form can result in serious injurye Front squat max reps with ~50% body weight for= approximately 2 minutes between each set- Mainta “Wot go to muscle failure. only muscle fatigue-

e Gut:

Hold the

plank

position

for 3 minutes. so

not

with

Discipline

an

all-out effort. Equals

Freedom

dy weight

Rest

muscle failure, et maintain Rest form and ‘do

ADVANCED PULL Secondary

s Primary Work: 5 sets of weighted pull-ups and pull-up twists Russian 100 V-ups. 100 Gut: cleans Work: Hang MetCon: 25 pull-ups/run 400 meters x 4

Directions: belt or weight vest of ~cU% of your body weightresting 1-2 minutes dead-hang weighted pull-ups,

e Utilize a weight Complete 5 sets of pull-ups. between each set- Then complete 5 sets of weighted kipping belt and weight remove the resting 1-2 minutes between each set- Next. of nonsets max 5 do complete 5 sets of dead-hang pull- up's « Finally weighted kipping pull-upse Do b sets of hang cleans. with a weight that allows you to do 3=b repetitions per set while maintaining good forme Gut: Do 100 V-ups followed by 100 Russian twists. Repeat for a total of 4 rounds. e MetCon: Do 25 pull-ups. then run 400 Here

PUSH

Primary MetCon:

Power

Weighted ring-dips. weighted bar-dips Gut: 5 sets of hanging leg-raises snatch/clap push-ups/burpees 20, 15, 10, 5 Work:

Directions: e Utilize a weight belt or weight vest of ~20% of your body weight. Complete S sets of weighted ring-dips.i resting l—-c minutes between each set. Then complete 5 sets of weighted bar-dips. resting l-c minutes between

each

set-

: a e

Next,

remove

ring-dips-

MetCon: ponraem with 20, 15, 10. =

the

weight

belt

and

Finally. do 5 max sets e Gut: Do 5 sets of

rounds of power snatches. and 5S repetitions as fast

snatches

use

complete

5 sets

of

of unweighted dipshanging leg-raises:

clap push-ups. and ueeues as possible- For the power

~30-40%

of

your

body

weight.

LIFT Gut:

GHD

id technique

Primary sit-ups x 100

are

ay absolutely

Work: Snatch, clean and jerk, deadlift MetCon: b x 100--meter shuttle runs

critical.

Sacrificing

Directions: proper form will

Appendix:

The

Workouts

SERIES ONE not make you stronger’ it will only make you injured- Attending a live, hands-on coaching program by a professional for these lifts is highly recommended prior to these workouts. If you cannot perform these lifts with strict technique and form. DO NOT DO THEM. YOU WILL GET INJURED.

¢

Begin

snatching

toward

maximum

3-5

5-20

repetitions

pounds

each

in approximately & sets- Once Switch to the clean-and jerk-

per

weight-

Increase

WEIGHT ein

lifts

looking

to

your

you have Continue

missed to add

reach

maximum

a weight 2 times, weight in 5=20 pound

increments until you reach _your/ maximum. which you are trying to do in approximately b sets- Once you have missed 2 clean and jerks; Switch to the deadlift. Continue to add weight in increments of 10—50 pounds until you have reached your maximumOnce you have reached your wee maximums do c Singles at meee e Gut: Do 100 GHD sit-ups.e MetCon: b x 100-meter shuttle runs eee

Primary Work: Overhead squats front sian back squat — : he as Gut: Hanging leg-raises Met Con: 2-mile run

Directions: e Maintain strict

form

when

doing

in

e Rest

2 minutes between

approximately

overhead

squats

in 3=5

serious

these

can and will result weight you use.

injury.

repetitions

per

exercises. aFailure Do

not

let

each of ‘these sets.

weight.

t

cathtn

your egg dictat, ;

Increase

the

sestn

weight

Poward

maximum 5—20 pounds each li looking to reach your maximum in ~ approximately & sets- Once you have missed a weight, switch to the front squat- Continue to add weight. in 5-c0O pound increments until you reach your maximum. which you are trying to do in approximately bh ‘Sets. Once you have missed a front squat. switch to the back squat- Continue to add weight in increments of 10-20 pounds until you have reached your maximum. Once you have reached your maximum. do 2 singles at that dl ashe e Gut: 5S sets of max hanging leg-raisesag e MetCon: Run 2 miles at a good pace. but not with an_ all- out Serornee The goal is to loosen the legs after heavy work. : = ;

Discipline

Equals

Freedom

231

ADVANCED PULL Primary

30 muscle-ups.

Work:

dead-hang

100

100 kipping pull-ups for time Secondary Work: Hang cleans Tertiary Work: Reverse curis/curls Gut: 100 V-ups. 100 Russian twists.

pull-ups,

a e

= +

100 sit-ups, eae MetCon: 20, 15, 10,

—o

¢

100 reverse crunches 5 of pull- Ups/cleane

Directions: e Do 30 muscle- upS3 followed by 100 dead-hang pull-upss followed by 100 kipping pull-ups as fast as possible» e Do b sets of hang cleans; with a weight that allows you to do 3-b repetitions per set while maintaining good form. e Complete 5 sets of reverse curls followed by curls, with a weight that allows you to complete &-le repetitionse Gut: Do 100 V-ups followed by 100 Russian twists. MetCon: Perform 4 sets of cleans/pull-ups with these repetitions:

:

205,

15,

10,

5.

Utilize

~b0%

body

weight

for

the

cleans:

PUSH Pein

yaWork:

Ring-dips. dips. ring _Gut: 5 sets of

=.= co —

e Do 100 ring- oe

=

:

MetCon:

push-ups. push-ups hanging leg-raises

100 Buppce=

©

followed ty

for

time

Pivot iors: oo

psa “followed

by 100

ring

push- ups seers by 100 regular push--ups as fast as possible. S : _. @ Gut: Do 5 max sets of hanging leg-raises.¢ MetCon: Complete 100 burpees for time.

Appendix:

The

Workouts

SERIES

TWO

LIFT Primary MetCon:

Work: Deadlift Circuit HSPU. clean

Gut: 100 GHD sit-ups and jerk, deadlift.

2

Did oct ione: ° Form and technique are absolutely critical. Sacrificing proper form will not make you stronger’ it will only make you injured- Attending a live, hands-on coaching program by a professional for these lifts is highly recommended prior to these workouts: If, you cannot perform these deadlifts with strict technique and form, DO NOT Do THEM. YOU WILL GET INJURED. e Perform 4-10 sets of deadlift, building up to 4 sets with a weight that allows you to complete oe repetitions. e Gut: Do 100 GHD sit-ups. e MetCon: Set up a bar with ~150% of your body weight+ and one bar with ~b0% of your body weight. For time. perform 4 rounds of HSPUs;,

clean and jerks with ~b0% body weight. and deadlifts 20, 15, 10, S. body weight with these repetitions:

with

~150%

SQUAT Primary Gut:

Work:

100

MetCon:

Back

sit-ups

Overhead

squat

with

~20%

body

squat/back

weight

on

chest

squat/run Stunt?

Directions:

I

;

fe

¢ Maintain strict form when doing these exercisesFailure to do so can and will result in serious injury. Do not let your ego- dictate the weight you useSerene ores e Perform 6-10 sets of back squats. building up to 4 sets the a weight that allows you to complete 2-4 repetitions.

° Gut:

With

a plate

on

your chest

of approximately

20%

body weight,

perform 100 sit-ups. e MetCon: For time. perform 4 rounds of overhead squats with ~bOx body weight. followed by back squat with 100% body weight for — repetitions of 205 15; 10, 5+ Run 4o0.meters between. each round.

ra | eee

Pe sig

big ret ge inl Ses 2 eS APNote oc

ght de

DPR no 6 tee gene

pet

ey.

a iOOOO

ERY

pea

| oe

abi

Daher RTs

*

See

>

awe

ADVANCED PULL Primary

Work: 3 minutes

r st: muscle- ups.

on 4

L-tuckpull-ups.+dead-hang

pull-ups;

dead-hang

¢iary

Work:

pull-ups

kipping

chin- ups.

Secondary

pull-ups;

L-sit

Work:

Reverse

Hang

cleans

curls/curls

00 V-ups. 100 Russian twists, 55, 10. 5 of pull-ups/cleans Goeg

Directions: falioved by 1 minute of rest-

) 3minutes. then

rest 1 minute.

pull-upss L-tuck pull-ups, dead-hang de pull-ups. dead-hang chin- upSa ane ‘kipping. pull-ups- Once your time is up for kipping pull-ups. continue doing kipping pull-ups until you reach 100. ° Do b sets of hang cleansi with a weight that allows you to do 3b repetitions per set while maintaining good form. e Complete 5S sets of reverse curls followedby curls. with a weight > that allows you to complete &-le repetitions.e Gut: Do 100 V-ups followed by 100 Russian twists:

e MetCon:

Perform

4 sets

of

cleans

ups

with

these cere

itioes

PUSH Primary

Work:

3 minutes

oe aes:

on 1- ninute rest: ring- dips, ring push-ups, eines top push- upS.1 deep push-ups. push-ups Secondary Work: Snatch movement Gut S-r minute.plank: =< MetCon: Burpees 3x3 Directions: -work followed by 1 minute of rest-

Tif: 3 minutes. shSuns —

:

Gut:

:

==

then fest see

1 minute.

push-ups. pace?

reeecanety: light

Hold the plank, Peserion

for

~ Appendix?

weight-

5 minutes.

The

Workouts

SERIES e

MetCon:

of

rest

Perform

3 rounds

THREE of

max

burpees

in

3eminutes

betweensrounds.-

with

1 minute

LIFT Primary MetCon:

Work: Clean and jerk Circuit HSPUs. clean

and

jerks.

Gut: 100 GHD deadlifts

sit-ups

Directions: e Form and technique are absolutely critical. Sacrificing proper form will not make you stronger’ it will only make you injured. Attending a live, hands-on coaching program by a professional for these lifts is highly recommended prior to these workoutsIf you cannot perform these lifts

with strict technique and form, DO NOT DO THEM. YOU WILL GET INJURED. e Perform 4-10 sets of the clean and jerks: building up to 4 sets with a weight that allows you to complete 2-4 repetitions. e Gut: Do 100 V- ups followed by 100 Russian twists holding 10-25 pounds. e MetCon: Set up a bar with ~180% of your body weight. and a bar with ~€0% of your body weight- For time. perform 10 rounds of HSPUs, clean and jerks with ~80% body weight. and deadlifts with ~180% body weight with these repetitions: 105, 4s 81 7a bs "5. 44, 35, 25 1. tea

SQUAT Primary

Gut:

Work:

100

Overhead

sit-ups

squat;

with

front

squat.

~20% BOA y A

back SGuae”.

hee on hese & a

_MetCon? yi Si

plese

Directions: a Figs ee seo e Maintain strict form when doing these exercises. peas ee “do*SO. can and will result in serious ze sur: Do not let your 23 dictate the weight you use. e Perform 50 overhead squats with ~-bO% Sadi weig t- Paptork: so

front

squats

with

~&80%

body

weight:

plate on sit-ups-

your

chest

body weight. e Gut: With a

perform

100

e MetCon: Again:

Run

During

paramount.

Discipline

If

Perform

50

back

squats” with ;

2 miles the form

at

lifts, starts

Equals Stacdda

of

a decent keep to

pace-

form slip:

:

approximately

tig

SS

tight go

20% body.weight, Dts sae

and correct.

lighter

:

co

in

Form

is es Ege

wesgnt-

ee

ye

(jg

DOM

ADVANCED PULL Wark:

Primary

Muscle-ups.

L-sit

pull-ups.

Gut:

tia, Tubes io

Ps

chin-ups

dead-hang

pull-ups,

kipping

dead-hang

pull-ups,

L-tuck

pull-ups.

Secondary Work: Hang cleans Work: Reverse curls/curls y Tertiar 4 , 100 reverse crunches sit-ups 100 twists; Russian 100 Veups, ps MetCon: Every Minute On The Minute (EMOTM): burpees/pull-u

100

Directions: do a set of Next setone in can you as ps muscle-u many e Performas pull-ups: g max dead-han then max L-tuck pull-ups. max L-sit Bull-ups. circetiiwas this Repeat chin-ups max kipping pull- ups4 and finally max setsrest between times, taking minimal do to you allows that weight a with chin-ups. hang deadof - Dow Gb sets formgood a6 repetitions per set while maintaining q sets.s of reverse curls followed by curls, with a weight e Compl

that

allows

you

to

repetitions.

&-lr

complete

and reverse sit-ups. sot Ve “eet Russian twists. crunches. Xe perform 5 burpees and then maximum pull-ups

for

a aoe

of

b minutes-

PUSH Primary

-dips;

Wor

~ push-ups:

_

Secondary — 2'0n the minute:

ou can

e Perform max ring push-ups

allows

you

.° MetCon:

bar-dips.

in one

clap push- ups. deep push-ups. push-ups Work: Hang snatches Gut: Ring L-sits

set-

burpees/ring-dips-

Next

Directions: do a set of

‘-dips.1 max clap push-ups. max deep push-ups: Repeat this circuiss

31

taking

minimal

rest

between

sets-

of hang snatches. with a weight that per set while Wee ug good! form.

4 '

;

erfo m > burpees” and then maximum ring-dips for a total of b minutes. Appendix:

The

Workouts

|

SERIES

FOUR

LIFT Primary Work: Clean and jerk Gut: Complete 5 sets of hanging windshield wipers. MetCon: Circuit HSPUs. clean and jerks, deadlifts Directions: ¢ Form and technique are absolutely critical. Sacrificing proper form will not make you stronger’ it will only make you injured- Attending a lives hands-on coaching program by a professional for these lifts is highly recommended prior to these workouts- If you cannot perform these lifts with strict technique and form, DO NOT DO THEM. YOU WILL GET INJURED. e Perform 6-10 sets of the clean and jerks. building up to 4 sets with a weight that allows you to complete 2-4 repetitions. e Gut: Complete 5 sets of hanging windshield wipers: e MetCon: Perform 30 repetitions of clean and jerks with ~b0% body weight without putting the bar downi rest 2 minutes’ perform 20 repetitions with the Same weight. rest 2 minutes’ perform 10 repetitions.

SQUAT Primary Work: Overhead squat. back squat Gut: 100 sit-ups with ~20% body weight on

chest

«=.

MetCon:

Run

Directions: e Maintain strict form when doing these exercises- Failure to do so can and will result in serious injury- Do not let your ego dictate the weight you use: e Perform 4-10 overhead squees increasing weight each ‘set until you reach failure.» Rest 2-3 minutes between sets: Once failure is reached, drop the weight back down to the las eight you made and perform 3 more max sets: SEG complete, add ~c2c0% to that weight- T e Once overhead squats are weight should be a weight | t you can back squat about 10 tim perform 20 back squats wit t racking the bar- This should be ever done- From repetition le o brutal set of squats you have

rep

should

require

total

fOcus.1 hest ve

you

e Gut: With a plate on perform 100 sit-upse MetCon: Run 2 miles at

Again: During paramount. If Discipline

a

the lifts. k form starts

Equals

Freedom

concentration. of

grit.

approximately a eee

20% =

and

pure

body

wei

ent RACER form ee

or tight and correct. Form is go pee weight ees

WARRIOR

ROAD Many

jobs

BUT

require

travel-

There

are

many

IT

MAKE

IT DOESN'T

can make working Out difeiaeult:

Travel

ways

to

get

IMPOSSIBLEgood workouts on the road-

Now. If you are going to a location for an extended period of timei such as a military | deployment, it is important to plan ahead to either bring or have access to the right equipment so you can continue working out. In

an

the civilian sector, if you are going to spend extended amount of time in an areas this might mean joining a local gym.

Whether you else’si or join

possible

to set

solid

bring equipment. utilize someone a local gymi it is almost always

up or

workout

gain access

area

and

to some

stay on the

kind

of

program.

Appendix : The Wor kouts

WORKOUTS Traveling four_days

for at

short@r a

time.

time can

periods,

sometimes

for

one

cause

to

more

disruption than long trips. The difficulty in bringing gear. while traveling is one issue because checking bags is a gamble and time consumer in an a compressed schedule. So-

When a sal one-inch

tubular

nylon

arger than a lacrosse d maintenance work.

t in there

and use

e usually pretty — ry heavy weights. ip bar or a dip bar, But I get in there I can

to reproduce

of weight. wer Se

my — and

|

:

I utilize it- If not. sometimes I will hang a towel over one of the machines in the gym and do pull-ups on that- Many times I have done dips I will use benches to between two treadmills. jump over or ona jump ropesto push the heart rate up. and any other object they have in the gym that I can use to oe my blood flowing: I

these

consider

routine

workouts

than

more

of

a

maintenance

in workout that will result Stas Progression.

a

hace ayn on if is very tight schedule much time- In hose cases. I often rkout on the floor. a hotel room

Sometimes, the hotel doesn’ just worthless. or I have

and don't

have

just

The

again.

do

hotel

are

room

workout

usually

not g

advancement in my physi are more focused on main

of working _ that come !

brains

releasing

plan my

wee a ' 3

out early. an from working at endorph

2d

"-udimentary

and.

toward any

great

1c

-ioning. They iediscipline

: the

: benefits

sd flow to the overall

kick-

starting

my

a-E..do-try

to

schedule

do

jays’

of

to

worth

sab he Morkouts

|

murderous physical training before road so that my body is in need of I can use some simple workouts for

That

being

saidi

I have

keep

me on

track

when

some

I am

quick

on

the

I go on the a rest. and recovery:

workouts

to

road-

For a pull workout, I will try to find some kind of pull-up bar- Usually I can find one in the hotel parking garage (make sure they are solid!) or outside on a tree or a piece of scaffolding or anything that might work- Then I will do &-10 sets of pull-ups in a very slow. controlled, dead-hang manner focusing on the negative—coming down slow-

I might upS1

also

do various

chest-to-bari

types of pull-ups:

typewriter,

and

variations. If I need to get the will do some burpee pul ae ‘and For a push workout. in. th do’ push= ups—lots of then 50, of

40. 10,

30,

204

10;

103

333

co

fae

10,

10.1, 10, 10-

1a.

OTe

Discigiine cele ee SES

3

other

blood flowing, some gutroom

of

I

60,

will

70,

10.

burpees—100 for ts

2

Reps

countless

‘Ano

254 ‘25. 2

Se i: di

otel

chin-

20. eUs coh

LO;

G0,

I

6-10 For lift day: I will do handstand push-ups. max sets> IL will mix in some arm haulers. some jumping jacks. arm circles. and of course...burpees If

I end up in a hotel room for squat day. there are plenty of options. One iodsko, to-do iS pistols (one-legged squats) and jump squats. I

will

then

do

10

down

on

then & and lb right eS and 2 jump lunges» San a =

leg and

each

I do 4 pistols

jump

squats.

14 jump

squats’

cO

then

leg.

each

pistols

to

each

lL pistol

squats: Other possibilities are jumps. mountain Climbers. squat thrusts, and. yes.i burpees:-

day.

sore and need a recovery : eer am) really |

I

an toget the blood going:

2 ese eoubines: are :

abou’

intainir

|

more

n the road fora

eoapie of aay suettia the blood flowing ‘to wake. up and be alerti and maintaining my discipline.

If

—

I need a real

- increase ~ workouts. ‘Any

—

the

volume.

one

of

ae

workouts

of

these

weeee

any

I will

of

workouts

simply

these can

Appendix:

hotel become

The

Workouts

vicious

when volume and

up. IThave oS

ee

ae myself |

Hg a BRAG Sh Nee ign

oehigg

iin

ORF,

Keene:

SES a dt os

ni

me

Pie

wal perience. ‘

7

-

are turned

:

ONTINUED

-

what

out there than I have covered ae

pellsnape-

They are an

outstanding

Swings, ak

goblet

Vable number of gymnastics. The

Appendix:

The

Workouts

Ad,

MPROVEMENT AND,

a

basic

movement

in

gymnastics.

Other MOVG

Se

like hanging leg-lifts. L-sitsi V-ups. fromt~~ and back levers, all kinds of multi-plane pushes

And

and

don't

presses-

stop

Keep lookingKeep

with

Keep

The

7

kettlebelee

exper Mad

get beng better-— oO

list

1g

and=otie

Appendix:

The

Workouts

just just just No-

None

The

only

SO:

thi

talk: think. dream.

THERE

IS

NO

THERE

IS

THERE'S SO

SHORTCUT NO

ONLY

GET

ONE

AFTER

Conquer

find and

your

your

you

WAY IT

weakness,

procrastination, Find

HACK

find

and

fear.

will,

discipline— your

freedom.

ISBN 978-1-250-28026-8

| |

|

9°781250"280268

in

For sale in the Indian subcontinent only