The Jocko Willink Workout – Get after it!

The Jocko Willink Workout: Unless you have been living under a rock you have heard about Former Navy SEAL Jocko Willink.

Willink was commander of SEAL Team Three’s Task Unit Bruiser during the Battle of Ramadi in the Iraq war.

Jocko quote:“The only person you can control is you. So focus on making yourself who you want to be: Faster. Smarter. Stronger. More humble. Less ego.”

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Known for his saying “GET AFTER IT” mantra and 4:30 AM Early Bird workouts and infamous photos of a vintage Timex Ironman Watch on instagram.

Jocko has taken the Leadership and Podcast world by storm with his no BS straight forward message.

It’s all about personally accountability with Jocko Willink. OWN IT!

Look in the mirror! No one to blame but yourself.

And Jocko is a man that would know, he’s a true war hero (he will never admit that). His method is proven and his commanding officers back him up.

Some even say Jocko and his team redefined how SEALs operate and invented the new style of leadership and land warfare tactic still used today by the Teams.


It is important before any high intensity workout to warm up your body with mobility exercises.
Air squats
Jumping Jacks
Samson Stretch
More Pushups
Resistance band movement
Training barbell movement


Squat rack
Bumper plates
Curl bar
Dip bar
Gym rings


Jocko “gets after it” in his garage gym or at his MMA/Jiu Jitsu facility in San Diego. His workouts focus around a Squat rack/ rig, barbell, bumper plates, rings, kettle bell, body weight movement and a pull up bar.

This type of set up is exactly what you need for High Intensity Interval Training or cross training for sports.

In this workout space he can do pull ups, ring dips, ring push ups, kettlebell swings, and squats are all part of the Jocko Willink training regiment.

He will do a wide variety of squats to include front squats, back squats and overhead.

If you are a beginner just reading about this type of workout you can start simple and work your way up.

Start out with air squats (just your bodyweight) and add in standing or walking lunges. Work your way up to back squats with the barbell and have really good form.

Eventually add more weight and performing squats with good form weekly.  This is how to become stronger as a functional fitness athlete.

Jocko performs BJJ several times a week since 1995 and is a black belt training under Fabio Santos.

He trains at his gym “Victory Jiu Jitsu’ located in San Diego with partner and trainer Dean Lister.

Jocko quotes
“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life.”
― Jocko Willink, Extreme Ownership: How U.S. Navy SEALs Lead and Win

Questions from SGPT Athletes:

Question: Does Jocko workout everyday?

Answer: Jocko does not workout every day and he encourages athletes to rest as needed. He lifts weights 3 times a week and performs Jiu-Jitsu 3 times a week. He rest as needed during the week.

Question: What kind of protein does Jocko use?

Answer: He just came out with a new brand of protein called Jocko Molk protein. I just purchased a tub of it and hope to do a review soon.

Question: Coach; how can I find out more information on signing up for the Navy and becoming a SEAL?

Answer: Check out the Navy’s main website here:


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