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Operator Achilles V2 Week 2

This document outlines a 2-week training program for an operator named Achilles. The first week focuses on strength, chassis integrity, tactical agility, work capacity, and endurance. It includes exercises like walking lunges, push ups, pull ups, box jumps, burpees, and runs. Sessions gradually increase in difficulty by adding weight vests, increasing reps and rounds, and incorporating exercises like kettlebell lifts, sandbag work, and loaded carries. The second week follows a similar format but at a higher level of difficulty. Rest periods are prescribed between efforts to allow for recovery.

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John Rohrer
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485 views1 page

Operator Achilles V2 Week 2

This document outlines a 2-week training program for an operator named Achilles. The first week focuses on strength, chassis integrity, tactical agility, work capacity, and endurance. It includes exercises like walking lunges, push ups, pull ups, box jumps, burpees, and runs. Sessions gradually increase in difficulty by adding weight vests, increasing reps and rounds, and incorporating exercises like kettlebell lifts, sandbag work, and loaded carries. The second week follows a similar format but at a higher level of difficulty. Rest periods are prescribed between efforts to allow for recovery.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

< Back to Plan VIEW EXERCISES

Operator Achilles - WEEK 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10
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 5x Burpees
5x Hand Release Push Ups 8x Box Jumps @ 20” Run 50m 5x Hand Release Push Ups 5x Box Jumps @ 20”
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) 4 Rounds Run 2 Miles at your “2 Mile (1) 20 Minute Grind … (1) 15 Minutes …
1. 2 Round Grind… TAC SEPA - Tactical Pro Interval Pace” using your 3x Push Ups TAC SEPA - Tactical Burpee
Agility + Stacked Box Drill SESSION 3 6-Mile Run 3x Hand Release Push Ups Box Jump Drill
Leg Blaster
30 Second Rest Time and the MTI Run 3x Clapping Push Ups, then… Walk Back to Start
40% Max Rep Hand Release
Interval Calculator
Push Ups
(2) Repeat (1) wearing 25# Rest 6 Minutes Between 1/2x Pull Ups (2) Ruck 2 Miles @ 65# Ruck
40% Max Rep Pull Ups
weight vest, IBA or Efforts 1/2x Mixed Grip Pull Ups plus a 10# Rubber Rifle,
backpack 1/2x Chin Ups, then … dumbbell or sledge
(3) 6 Round Grind…
hammer
Mini Leg Blaster
(3) 17 Rounds, Every Minute 3x In-Place Lunges
30% Max Rep Hand Release
on the Minute .... 3x Walking Lunges “Moderate” = comfortable but
Push Ups
3x Jumping Lunges not easy
30% Max Rep Pull Ups
Rounds 1-5:
6x Power Clean @ 65/105#, (2) 20 Minute Grind …
Use SESSION 1 Max Rep
then 6x Burpees 5x Kneeling Plate Half Moon
Results to Calculate your
@ 35/45#
Reps for Part (1) & (2)
Rest Round 6 5x Keg Lift @ 40/60#
Sandbag
Grind = Work Steadily, not
Rounds 7-11: 4x Sandbag Getup and Run
Frantically.
6x Power Clean @ 65/105#, @ 60/80#
then 6x Burpees 10x Hinge @ 65/95#
(4) 20 Minute Grind …
5x Kneeling Plate Half Moon
Rest Round 12 Grind = Work Steadily, not
@ 35/45#
Frantically
5x Keg Lift @ 40/60#
Rounds 13-17:
Sandbag
6x Power Clean @ 65/105#, (4) Foam Roll Legs, Low Back
4x Sandbag Getup and Run
then 6x Burpees
@ 60/80#
10x Hinge @ 65/95#
(4) 2 Rounds
Hip Flexor Stretch
Grind = Work Steadily, not
Pigeon Stretch
Frantically
5x Shoulder Dislocate

(4) Foam Roll Legs, Low Back


Comments:
Note the increase to 6x Power
Cleans and 6x burpees for
Part (3)

<-- Operator Achilles - WEEK 3 Operator Achilles - WEEK 1 -->

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