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

ody is in need of a rest, and I can use some simple
workouts for recovery.
That being said, I have some quick workouts to keep
me on track when I am on the 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 8–10 sets of pull-ups in a
very slow, controlled, dead-hang manner focusing on
the negative—coming down slow. I might also do
various types of pull-ups: chin-ups, chest-to-bar,
typewriter, and countless other variations. If I need
to get the blood flowing, I will do some burpee pullups
and some gut.
For a push workout in the hotel room I will do pushups—lots
of them. Reps of 80, 70, 60, 50, 40, 30, 20,
10. Another variation is reps of 10, 10, 10, 10, 10,
100, 50, 50, 33, 33, 33, 25, 25, 25, 25, 20, 20, 20,
20, 20, 10, 10, 10, 10, 10. On top of that I will do
some burpees—100 for time. And of course some gut.
For lift day, I will do handstand push-ups, 8–10 max
sets, I 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 I like to do is pistols (onelegged
squats) and jump squats. I will do 10 pistols
each leg, then 20 jump squats; then I do 9 pistols
each leg and 18 jump squats; then 8 and 16 right on
down to 1 pistol each leg and 2 jump squats. Other
possibilities are lunges, split jumps, mountain
climbers, squat thrusts, and, yes, burpees.