Scribd Logo
Upload

Welcome to Scribd!

  • 75 views

    Day 1: Monday: OPWOD (Operator Workout of The Day)

    Uploaded by

    qmemo
    The document outlines a 7-day operator workout program consisting of baseline exercises, strength training, stamina/endurance work, and recovery. Each day focuses on different fitness components and includes exercises like squats, pull-ups, and running. Day 3 emphasizes active recovery through low intensity activities. Tips provide guidance on pacing drills and importance of rest. The program promotes a well-rounded fitness routine for tactical athletes.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd

    Day 1: Monday: OPWOD (Operator Workout of The Day)

    Uploaded by

    qmemo
    75 views3 pages
    The document outlines a 7-day operator workout program consisting of baseline exercises, strength training, stamina/endurance work, and recovery. Each day focuses on different fitness components and includes exercises like squats, pull-ups, and running. Day 3 emphasizes active recovery through low intensity activities. Tips provide guidance on pacing drills and importance of rest. The program promotes a well-rounded fitness routine for tactical athletes.

    Original Description:

    operators workout of the day

    Original Title

    OPWOD

    Copyright

    © © All Rights Reserved

    Available Formats

    ODT, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 7-day operator workout program consisting of baseline exercises, strength training, stamina/endurance work, and recovery. Each day focuses on different fitness components and includes exercises like squats, pull-ups, and running. Day 3 emphasizes active recovery through low intensity activities. Tips provide guidance on pacing drills and importance of rest. The program promotes a well-rounded fitness routine for tactical athletes.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    75 views3 pages

    Day 1: Monday: OPWOD (Operator Workout of The Day)

    Uploaded by

    qmemo
    The document outlines a 7-day operator workout program consisting of baseline exercises, strength training, stamina/endurance work, and recovery. Each day focuses on different fitness components and includes exercises like squats, pull-ups, and running. Day 3 emphasizes active recovery through low intensity activities. Tips provide guidance on pacing drills and importance of rest. The program promotes a well-rounded fitness routine for tactical athletes.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    of 3

    OPWOD (Operator Workout of the Day)

    Day 1: Monday

    Baseline: Pre-SOP, Box breathing, ROM Drills.


    Complete 5 Rounds – run 200m, 5x strict press,
    5x push press, 5x push jerk, 5x pull up (45#/65#/75#).

    Work Capacity: AMRAP in 20 minutes of the following...


    • 5x pull up
    • 10x push up
    • 15x air squat

    Strength: Push Press – warm up then 5-4-3-3-3. (a hyphen between sets means to
    increase weight each round).
    Then, EMOM for 10 rounds of 2x Turkish Get Ups, Increase load on rounds 3, 5, 7 and
    9 Stamina: 5 rounds, not timed:
    20x Supine Ring Row (or TRX row), 15x sandbag step ups, 50M sled push
    Durability: 4 mile timed run (Goal is under 30 minutes).
    100x sit ups, 100x 4 count flutter kicks.
    Warrior Yoga drills and Post-SOP recovery.

    Tip of the Day: Stamina is a Chipper. Not for time. Pace should be around 60 -70%.

    Day 2: Tuesday

    Baseline: Pre-SOP, Box breathing, ROM Drills.


    Then complete 30-20-10 reps of wall balls, sit ups.
    Strength: Back Squat – warm up then do 5-4-3-3-3.
    Then, EMOM for 10 rounds do 2x Overhead Squats increase load on 3, 5, 7 and 9th
    rounds.
    Stamina: Stamina: Chipper, not timed: 10x Rope Ascents, 50x ring dips, 400m WTD
    overhead walking lunge (35#/25#).

    Work Capacity: Complete 5 rounds for time of...


    • 15x Burpees
    • 15x Hang Squat Cleans (95#/65#)
    • Row 250M

    Durability: 10x 100m sprints (:15 interval), 3 rounds – 15x WTD sit ups (45#/25#), 15x
    WTD
    back extensions (45#/25#). Warrior Yoga, Post-SOP

    Tip of the Day: Pre and Post SOP (Standard Operating Porcedure) is your routine before
    and after a workout.
    Journal, Hydrate, Visualization etc.

    Day 3: Wednesday

    Baseline: Box breathing. ROM Drills. 20 minutes of grinder PT.


    Endurance: LSD run, ruck or swim.
    Durability: Active stretch or Warrior yoga.
    Tip of the Day: Wednesday is “Active Recovery” day.
    We suggest you do one of the following: Go for a 5 - 8 mile ruck with 20 - 40#. Swim
    1000m or more. Run at least 2 miles Long Slow Distance (LSD)

    Day 4: Thursday

    Baseline: Pre-SOP, Box breathing, ROM Drills.


    Then, 4 rounds – Barbell complex with push up chaser (75#-105#)
    Strength: Dead Lift – warm up then do 5-4-3-3-3.
    Then, EMOM for 10 rounds do 1x power snatch and 1x full snatch...increase load on 3,
    5, 7 and 9
    Stamina: 4 rounds, not timed: 5x max height box jump, max time handstand hold, Then:
    800M Farmer’s Carry (55/35).
    Work Capacity: Complete 5 rounds AFAP of...

    • 10x Tire Flip


    • 25x Sledge Strike
    • 50x Double Unders

    Durability: Row 2,000M. 100x sit ups,


    100x leg levers. Warrior Yoga drills and Post-SOP recovery.
    Tip of the Day: Work Capacity is the “Fire Fight” of the OPWOD.
    GO HARD!!!

    Day 5: Friday

    Baseline: Pre-SOP, Box breathing, ROM Drills.


    Then, Run 400m, 15x sandbag squat clean and press, Run 400m, 15x sandbag squat
    clean and press.
    Work Capacity: “Fran”. Complete 21-15-9 reps of the following...
    • Thruster (95#/65#)
    • Pull up

    Strength: Bench Press – warm up then 5-5-5-5-5.


    Then, EMOM for 10 rounds do 2x Power Clean at 80% max.
    Stamina: Chipper, not timed: 50x close grip bench press, 30x Weighted Pull ups (weight
    belt), 50m buddy pull.
    Durability: 1x500m row sprint. 1x 5 min plank, 1x 5 min wall sit. Warrior Yoga drills
    and Post SOP recovery.
    Tip of the Day: You can do 20X more then you think you are capable of doing.

    Day 6: Saturday

    Baseline: Baseline: Pre SOP, Box breathing, ROM Drills.


    Then 3 rounds – 50x double unders, 25x air squats, 15x push up, 5x pull up.
    Work Capacity: Hero WOD “Glen”
    30 Clean and Jerks 135#/95#
    1 Mile Run
    10 Rope Climbs 15’
    1 Mile Run
    100 Burpees
    Durability: Row 5k meters then Grinder PT with core focus for 15 to 45 minutes.
    Warrior Yoga, drills and Post SOP recovery.
    Tip of the Day: Glen Doherty was one of the four Americans killed in a terror attack in
    Benghazi, Libya on September 12, 2012.
    Glen believed in education, improving oneself and building skills.
    He believed life should be earned by hard work and hard play.
    Celebrate this beautiful world that we live in, recreate as much as humanly possible.
    Help others, and surround yourself with people that you respect who challenge you and
    make you a better person.

    Day 7: Rest Day

    Baseline: Baseline: Pre SOP, Box breathing, ROM Drills.


    Tip of the Day: Rest day may be the most important of all days in your workout
    regimen. Your body needs to recover.
    Ignoring the signs of over training is dangerous and counter productive. Get out of the
    gym, enjoy your off day. …. HOOYAH!

    You might also like