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Operator Achilles V2 Week 6

This workout schedule outlines a week of training sessions for Operator Achilles. The week focuses on strength, tactical agility, endurance, and work capacity. Each day includes a warm up, main training, and cool down. Monday's session emphasizes strength and chassis integrity with exercises like leg blasters and pull ups. Tuesday targets tactical agility and work capacity with drills like TAC SEPA and weighted vest work. Wednesday builds endurance with a 2 mile run interval workout. Thursday returns to strength and chassis work. Friday concludes with a workout to boost work capacity and endurance, including an AMRAP of power cleans, sprints, and a weighted ruck. Stretching follows each session.

Uploaded by

John Rohrer
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
375 views

Operator Achilles V2 Week 6

This workout schedule outlines a week of training sessions for Operator Achilles. The week focuses on strength, tactical agility, endurance, and work capacity. Each day includes a warm up, main training, and cool down. Monday's session emphasizes strength and chassis integrity with exercises like leg blasters and pull ups. Tuesday targets tactical agility and work capacity with drills like TAC SEPA and weighted vest work. Wednesday builds endurance with a 2 mile run interval workout. Thursday returns to strength and chassis work. Friday concludes with a workout to boost work capacity and endurance, including an AMRAP of power cleans, sprints, and a weighted ruck. Stretching follows each session.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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< Back to Plan VIEW EXERCISES

Operator Achilles - WEEK 6

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30
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) 6 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
(2) 20 Minute Grind… on the Minute .... 3x Broad Jump
60 Second 1-Arm Farmers “Moderate” = comfortable but
Carry @ 55/75# Dumbbell Rounds 1-5: (2) 20 Minute Grind… not easy
(alternate hands each 4x Sandbag Getup @ 40/60#, 60 Second 1-Arm Farmers
round) then 7x Burpees Carry @ 55/75# Dumbbell
5x Standing Russian Twist @ (alternate hands each
15/25# Rest Round 6 round)
5x Sandbag Get Up @ 60/80# 5x Standing Russian Twist @
10x Swings @ 20/24kg Rounds 7-11: 15/25#
4x Sandbag Getup @ 40/60#, 5x Sandbag Toss & Chase @
Grind = Work Steadily, not then 7x Burpees 40/60#
Frantically 10x Swings @ 20/24kg
Rest Round 12
(3) Foam Roll Legs, Low Back Grind = Work Steadily, not
Rounds 13-17: Frantically
4x Sandbag Getup @ 40/60#,
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 4x
Sandbag Getups for part
(3)

<-- Operator Achilles - WEEK 7 Operator Achilles - WEEK 5 -->

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