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Operator Achilles - WEEK 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength, Chassis Obj: Tactical Agility, Work Obj: Endurance Obj: Strength, Chassis Obj: Work Capacity,
Integrity Capacity Integrity Endurance
Warm Up:
Warm Up: Warm Up: 4 Rounds Warm Up: Warm Up:
3 Rounds 3 Rounds 5x Walking Lunges 3 Rounds 4 Rounds
8x Walking Lunges 8x Goblet Squats @ 12kg 5x Hand Release Push Ups 8x Walking Lunges 10x Goblet Squats @ 12kg
5x Hand Release Push Ups 8x Box Jumps @ 20” Run 50m 5x Hand Release Push Ups 5x Power Clean @ 65/85#
1x Pull Up 4x Prone to Sprint Instep Stretch 1x Pull Up 2x Prone to Sprint
Instep Stretch Instep Stretch Instep Stretch Instep Stretch
Training:
Training: Training: (1) 2 Rounds Training: Training:
(1) 5 Round Grind… (1) 4 Rounds Run 2 Miles at your “2 Mile (1) 30 Minute Grind … (1) 15 Minute AMRAP (As
Leg Blaster TAC SEPA - Interval Pace” using your 4x Hand Release Push Ups Many Rounds as Possible)
50% Max Rep Hand Release Under/Over/Under Drill SESSION 18 6-Mile Run 4x Alligator Push Ups 3x Power Clean @ 75/115#
Push Ups 30 Second Rest Time and the MTI Run 4x Clapping Push Ups, then… 3x Prone to Sprint
50% Max Rep Pull Ups Interval Calculator Walk Back to Start
(2) Repeat (1) wearing 25# Rest 6 Minutes Between 5x Backwards Sandbag Drag
Use SESSION 16 Max Rep weight vest, IBA or Efforts @ 40/60# (2) Ruck 2 Miles @ 65# Ruck
Results to Calculate your backpack plus a 10# Rubber Rifle,
Reps for Part (1) 6x Squat dumbbell or sledge
(3) 17 Rounds, Every Minute 3x Squat Jump hammer, Moderate Pace
Grind = Work Steadily, not on the Minute .... 3x Broad Jump
Frantically “Moderate” = comfortable but
Rounds 1-5: (2) 20 Minute Grind… not easy
(2) 20 Minute Grind… 3x Sandbag Getup @ 40/60#, 60 Second 1-Arm Farmers
60 Second 1-Arm Farmers then 7x Burpees Carry @ 55/75# Dumbbell
Carry @ 55/75# Dumbbell (alternate hands each
(alternate hands each Rest Round 6 round)
round) 5x Standing Russian Twist @
5x Standing Russian Twist @ Rounds 7-11: 15/25#
15/25# 3x Sandbag Getup @ 40/60#, 5x Sandbag Toss & Chase @
5x Sandbag Get Up @ 60/80# then 7x Burpees 40/60#
10x Swings @ 20/24kg 10x Swings @ 20/24kg
Rest Round 12
Grind = Work Steadily, not Grind = Work Steadily, not
Frantically Rounds 13-17: Frantically
3x Sandbag Getup @ 40/60#,
(3) Foam Roll Legs, Low Back then 7x Burpees (3) Foam Roll Legs, Low Back

(4) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
5x Shoulder Dislocate

Comments:
Note the increase to 7x
Burpees for part (3)

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