OPERATOR FITNESS

The One-Month Operator Fitness program is designed to develop the general fitness characteristics needed by
individuals who must be "fit for whatever comes next", 12 months out of the year, across the entire fitness
continuum.

The program is essentially a Foundation period because we expect that few operators will have time (or need) to
focus on developing specific characteristics in the same way an athlete peaking for a particular event may require.
Remember, training to achieve and maintain 60-70% across the fitness continuum is different than training to reach
95% of capacity in a single area. Therefore the program has an even mix of strength, power endurance, and
endurance type work.

Due to the varying demands placed upon the operator (i.e. possible deployment to high altitude mountain terrain)
there is an emphasis placed upon single leg strength and so-called "core" strength.

The program lasts one month and requires a training commitment of 6 days per week. During the week there are
three key workouts (i.e. strength, circuit, accumulation), two recovery based workouts, and one endurance workout.
This endurance workout should be done with a light pack and should also be done on terrain with some kind of
elevation gain.

This program could be done for only one month or could be repeated a few times in a row.
Program written by Rob "Maximus" MacDonald, GM & Training Director at Gym Jones
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
DO THESE ALL IN A ROW WITHOUT LETTING GO OF THE BAR. REST 1-2 MINUTES. DO 3-4 SETS.
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

DAY 2
60-90 MINUTE ROW, RUN, SWIM, OR HIKE @ EASY PACE

DAY 3
2X5 WALL SQUAT
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)

DAY 4
100X TGU @ 15# DB
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 EACH

DAY 6
90-120 MINUTE HIKE (PREFERABLY WITH ELEVATION GAIN) @ 20-30# PACK

DAY 7
REST

DAY 8
10 MINUTE RUN @ EASY PACE
THEN:
3 MILE RUN, ALL OUT EFFORT (I.E. TIME TRIAL)
THEN:
10-20 MINUTE RUN @ EASY PACE

DAY 9
3X20 DL @ 30% 1RM
3X20 DL @ 30% 1RM OFF OF 4" BOX
THEN:
3X (1-6) PULL-UP LADDER
THEN:
30 MINUTE ROW @ EASY PACE

DAY 10
10 MINUTE ROW @ EASY PACE
THEN:
ROW 6X 500M @ ~ 15 SEC SLOWER THAN YOUR PR 500M PACE/3 MIN ACTIVE REST BETWEEN SETS (I.E.
1:2 WORK TO REST RATIO)
ATTEMPT TO KEEP ALL INTERVALS EQUAL TO OR FASTER THAN THE FIRST ONE
THEN:
10-20 MINUTE ROW @ EASY PACE

DAY 11
60-90 MINUTE ROW, RUN, SWIM, OR HIKE @ EASY PACE
DAY 12
2X5 WALL SQUAT
2X10 SQUAT
2X5 GOBLET SQUAT @ 25#
5X5 SL SQUAT @ 20" BOX
THEN:
WORK UP TO HEAVY WEIGHTED STEP-UP (I.E. 95-135#)
THEN:
5X2 WEIGHTED STEP-UP (2 EACH SIDE) @ 95-135#
ELIMINATE ALL ASSISTANCE FROM TRAILING LEG
REST 60 SECONDS BETWEEN SETS
THEN:
6X TGU @ 25# DB + 60SEC FLR
FIVE ROUNDS
THEN:
COOL DOWN

DAY 13
90-120 MINUTE HIKE (PREFERABLY WITH ELEVATION GAIN) @ 20-30# PACK

DAY 14
REST

DAY 15
KB COMPLEX FOR WARM-UP (USE A LIGHT KB):
10X ONE-ARM KB SWING (EACH SIDE) + 10X ONE-ARM JERK/PUSH PRESS (EACH SIDE) + 10X FIGURE 8
(FRONT-TO-BACK) + 10X FIGURE 8
(BACK-TO-FRONT) + 10X GOBLET SQUAT + 10X KB SNATCH + 10X ONE-ARM OHS (EACH SIDE) + 10X GET-
UP (EACH SIDE)
THEN:
WORK UP TO 80% 1RM FRONT SQUAT
THEN:
10X2 FRONT SQUAT @ 80% 1RM
REST 1 MINUTE BETWEEN SETS
THEN:
2000M ROW FOR TIME

DAY 16
100X TGU @ 15# DB

DAY 17
WARM UP BY PRACTICING KB SWING @ 25#, 35#, 44#, AND 53#
THEN:
1-20-1 KB SWING BREATHING LADDER @ 53# KB
THEN:
COOL DOWN
*SEE KNOWLEDGE ARTICLE ENTITLED "BREATHING LADDERS" FOR FULL INSTRUCTIONS

DAY 18
60-90 MINUTE ROW, RUN, SWIM, OR HIKE @ EASY PACE
DAY 19
2X5 WALL SQUAT
2X10 SQUAT
2X5 JUMP SQUAT
2X5 TUCK JUMP
THEN:
20X GOBLET SQUAT @ 53# KB + 100M SPRINT + 3:00 MIN REST
THEN:
20X KB SWING @ 53# + 100M SPRINT + 100M FARMER CARRY @ 2X 53# KB + 3:00 MINUTE REST
THEN:
20X GOBLET SQUAT @ 53# KB + 100M SPRINT + 100M SUITCASE CARRY @ 1X 53# KB + 3:00 MINUTE
REST
THEN:
300 SECONDS OF FLR ON RINGS

DAY 20
90-120 MINUTE HIKE (PREFERABLY WITH ELEVATION GAIN) @ 20-30# PACK

DAY 21
REST

DAY 22
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 +
DO THESE ALL IN A ROW WITHOUT LETTING GO OF THE BAR. REST 1-2 MINUTES. DO 3-4 SETS.
INCREASE WEIGHT ON BAR WITH EACH SERIES, I.E. 75#-85#-95#-105#
THEN:
100X FRONT SQUAT PUSH PRESS @ 45# BAR + 100X WALL BALL @ 20# BALL + 100X BALL SLAM @ 20#
BALL
THEN:
500M ROW FOR TIME

DAY 23
60-90 MINUTE ROW, RUN, SWIM, OR HIKE @ EASY PACE

DAY 24
2X5 WALL SQUAT
2X10 SQUAT
2X5 GOBLET SQUAT
THEN:
CLEAN + FRONT SQUAT + HANG CLEAN:
ONE TRIPLET EVERY 30 SECONDS FOR 10 MINUTES
I.E. 20 TOTAL TRIPLETS, USE 75# - 135#
THEN:
"LOUDER THAN 10"
5X BALL SLAM @ 20# BALL + 10X PUSH-UP + 15X KB SWING @ 53# KB
ELEVEN ROUNDS
THEN:
300 SECONDS OF FLR ON RINGS
DAY 25
100X TGU @ 15# DB

DAY 26
2X5 WALL SQUAT
2X10 SQUAT
2X5 GOBLET SQUAT @ 25#
5X5 SL SQUAT @ 20"
THEN:
100X DEADLIFT @ 50% 1RM
TREAT EACH REPETITION AS A SINGLE
THIS SHOULD TAKE APPROXIMATELY 30 MINUTES
THEN:
COOL DOWN

DAY 27
90-120 MINUTE HIKE (PREFERABLY WITH ELEVATION GAIN) @ 20-30# PACK

DAY 28
REST