2x5 Wall Squat
2x5 Goblet Squat
2x20m OH Lunge
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)
KB Step-up @ 2x 35# KB & 18” box +
50-40-30-20-10 reps of each
2000m Row For Time
Notes:KB, Step-up, KTE, 2000m Row:
A session from the newest program posted entitled "Operator Fitness II"
We just added an "Operator Fitness II" program to the Training section. It is available to Full Members only. Here is the write-up from that program:
"This program is similar to make-up and design of the first 'Operator Fitness' program. It is intended as a follow-up to that program.
Like the original One-Month Operator Fitness program, this 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.
Even though that this is a follow-up to the 'Operator Fitness' program you could do them in reverse order. They are essentially interchangeable.
Program written by Rob 'Maximus' MacDonald, GM & Training Director at Gym Jones"