David Pocock takes himself through a multitude of mini-workouts, while pursuing a new career in the limelight

12:11, 11 Aug 2025Updated 12:11, 11 Aug 2025

Former Wallabies captain David Pocock is in incredible shape. (Image: (Photo by Alex Ellinghausen / Sydney Morning Herald via Getty Images))

Australia legend David Pocock has revealed how he stays in jaw-dropping shape after making a huge career change. The former Wallabies flanker has gone into politics since he hung up his boots in 2020 but exercise remains at the forefront of his day-to-day life.

Posting to Instagram over the weekend, Pocock revealed how he keeps himself in immaculate physical condition. The routine, taking place in the nippy Murrumbridge River, involves various exercises coupled with intermittent cold plunges in the river. He trains with a group of like-minded fitness enthusiasts called Granimals.

The footage and pictures drew many comments from fans who were impressed with Pocock’s physique, which still resembles that of an elite athlete in his prime.

While this workout will be a big contributor to his ripped appearance, there’s no doubt a strict diet and weight training also keeps him looking in peak condition.

The workout is listed below, and is taken from Pocock’s Instagram post.

  • A) 5 X rock slams, 10 X Thrusters, 20 x double leg raise, 100m run – two rounds
  • B) Rock complex, Squat + pushup + rock toss + broad jump = 1 – 50 reps
  • C) 30s lunge iso hold with rock lateral flys – X two each leg
  • D) 30 X rock row, 10 X archer push up, 50 X rock reverse fly, 10 X shoulder press – three rounds
  • E) 100 ankle taps, 10m gecko crawl – two rounds
  • F) 2 minute plank, 10 jack-knives, 10 v-snaps, 20 bicycles, 100 mountain climbers

The post can be viewed below.

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“If I don’t at least do some sort of exercise in the morning, I just never do it,’ Pocock said the Sydney Morning Herald in 2024.

“You can spend the entire day inside [parliament]. You get there, the sun isn’t up; you’re leaving, sun’s down.”

“I think I’ve become a lot kinder to myself,” he said, touching on turning down the intensity of his training since retiring.

“As an athlete, you rely on your body but you’re also punishing it, like it’s kind of a tool of your trade, almost, and so you’re constantly sort of pushing it to the edge. And that certainly takes its toll.”

Pocock entered the world of politics in 2021, following the conclusion of his rugby career in Japan with Panasonic Wild Knights.

The former back-row star has a strong connection with nature and worked to help create project in Zimbabwe with the aim of securing space for wildlife and improving degraded landscapes. He spent most of 2021 on this project.

He announced his intention to run for Senate in December 2021 as a voice for people “sick” of politics. Pocock then became the first ever independent ACT Senator in 2022 at the general election.

Written on his website, Pocock’s priorities are centered around nature, economics and jobs. “His vision is of a future where our planet and economy thrive,” it reads.

“Where good jobs abound, businesses are supported to seize the huge opportunities in front of them, and where Australia leads the charge on climate action instead of trailing behind other countries and thereby jeopardising our future security and prosperity.”

The former ACT Brumbies player came out of retirement for one rugby game in November last year in the Jack Fitzgivvon Cup for the Commando Welfare Trust.

Pocock donned the 12 jersey for the match and former Wallabies teammate Will Genia was blown away by his physique. “Mate I can definitely still see you in a gold seven jersey, for real,” he wrote.