Operator Fitness

"It's not enough to love success... You have

to fall in love with the PROCESS of success.

If you don't wake up hungry, you won't

eat."

OPERATOR FITNESS : Day 1

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

5x5 SL Squat @ 20”

Then:

Six Way BB Complex:

6x Deadlift + 6x Bent-over Row (back parallel

to floor) + 6x Hang Clean +

6x Front Squat + 6x Push Press + 6x Back

Squat + 6x Push-up

Increase weight on bar with each series, i.e.

75#-85#-95#-105#

Then:

Work Up to 80% 1RM Deadlift

Then:

5x3 Deadlift @ 80% 1RM

Rest 3-4 minutes between sets

Then:

1000m Row For Time

OPERATOR FITNESS : Day 2

60-90 minute Row, Run, Swim, or Hike @

Easy Pace

OPERATOR FITNESS : Day 3

2x5 Wall Squat

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2x10 Squat

2x5 Goblet Squat @ 25#

Then:

Clean + Front Squat + Hang Clean:

One Triplet every 30 seconds for 10 minutes

i.e. 20 total triplets, use 75# - 135#

Then:

"Those Burpees Suck"

10x Pull-up + 20x KB Swing @ 53# + 30x

Box Jump @ 24" Box + 40x Push-up + 50x

Sit-up + 60x Burpee + 10x Pull-ups

Then:

4x (30sec Work/30sec “Rest”) Push Press @ 2

x 25# DB.

“Rest” is in OH Position. Aim for 25 reps per

round.

Then:

3x10 Straight Leg Deadlift @ 95-135#

Then:

5x2 SLDL @ 95-135# (2 each side)

OPERATOR FITNESS : Day 4

100x TGU @ 15# DB

OPERATOR FITNESS : Day 5

Dumbbell Complex (Standard):

6x Hi-Pull +

6x Bent-over Row +

6x Hang Clean +

6x Front Squat Push Press +

6x OHS & SOTS Press Combo +

6x Push-up & One-arm Row

Three Sets, Completed with 20-25#

Dumbbells

Then:

Ball Slam @ 25# + KB Step-up @ 2x 35# KB

(in Rack Position) onto 20” box

30-20-10 reps of each

Then:

4x (20sec Work/10sec Rest) Row @ >100m

per interval pace

2-3 Total Blocks, Rest 2-3 minutes between

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each

OPERATOR...