10 minute Row @ Easy Pace
5x Clean Hi-Pull @ 80% 1RM +
90-second Row @ >450m pace
3:00 minute Rest
5 minute Intermission (including 3rd-3min Rest period above)
5x Front Squat @ 80% 1RM +
90-second Run on Treadmill @ 90-95% MHR (i.e. HARD) +
3:00 minute Rest
5 minute intermission (including 3rd-3min rest period above)
Notes:Clean, Row, Squat, Run, Etc:
From the newly posted "OPERATOR FITNESS IV (Strength)" program
We just added a new program entitled "OPERATOR FITNESS IV (Strength)" to the Training section. It is available to Full Members only. Here is the write-up from that program:
While a basic level of strength may be developed during the Foundation period meaningful strength must be trained in a focused, progressive manner.
This program is an Operator Fitness Program that is aimed at helping the Operator gain a high level of strength while still maintaining other physical attributes (i.e. endurance and power endurance) important to the job.
The basic format of the program is similar to the other Operator Fitness Programs but there is a far greater emphasis on strength. Like the other programs there are twelve hard workouts in the month but this time eight of those workouts (as opposed to two or three) are dedicated to strength training.
This program lasts one month and requires a training commitment of 6 days per week.
Individuals must reach an acceptable level of overall fitness before progressing to more difficult or specific training. This program should not be undertaken unless the participant has already completed at least one of the previous Operator Fitness Foundation programs and has the following physical prerequisites:
Strength/Power (including the 5 major lifts):
2x BW DL
1.25x BW Front Squat
1x BW OHS
1x BW Clean
1x BW Jerk
15x Pull-up (Dead Hang, Strict)
Row 500m in 1:35
Row 2000m in 7:10
Row 5000m in 19:00
1.5 Mile Run in 9:15 minutes
If you cannot attain the above prerequisites go back into a foundation and develop the necessary skills to progress. Foundation is the single most important phase of training. The better the foundation the better the results from future, specific training. Our best athletes were in an introductory/foundation phase for over 18 months before progressing to a more specific training plan.
Program written by Rob "Maximus" MacDonald, GM & Training Director at Gym Jones