Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

BEGINNER SERIES ONE
PULL
Primary Work: 8 sets of max pull-ups
Gut: 2 minutes of sit-ups
MetCon: Run 400 meters 2 times
Directions: 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, and
then add 3–5 kipping pull-ups to the end of each set without dropping
off the bar. If you do drop off the bar at the end of your dead-hang
pull-ups, jump back up onto the bar immediately for 3–5 kipping pullups
and then commence the 2–3 minute rest.
If you can’t do any pull-ups at all, then use the ground or a stable
box on the ground to jump up and 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 repetition.”
PUSH
Primary Work: 8 sets of max push-ups
Gut: 2 minutes of leg-raises, 10–45 degrees
MetCon: Max burpees in 2 minutes
Directions: 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 from your knees
instead of toes. If even that is difficult, try leaning into a wall and
see what you can do there.
LIFT
Primary Work: 8 handstand holds
Gut: 2 minutes of V-ups
MetCon: Run 400 meters 2 times, max effort