DOY- Operator Standard
DOY WOD
MEET THE STANDARD. RAISE YOUR CAPABILITY.
The DOY Operator Series is an 18-week tactical performance system built across three progressive 6-week phases.
Designed to develop strength, endurance, speed, resilience, work capacity and real-world physical capability, each phase builds on the previous one — increasing training demands as your performance develops.
01 — OPERATOR STANDARD Build the Standard. Establish the strength, conditioning, movement quality and work capacity required for a strong tactical performance base.
02 — OPERATOR ADVANCED Raise the Standard. Progress to higher training demands through increased intensity, volume and more advanced physical challenges.
03 — OPERATOR PERFORMANCE Perform at the Standard. Integrate strength, power, speed, endurance and resilience into a higher level of complete physical performance.
Most programs make you fitter. The Operator Series makes you more capable.
Built for military personnel, law enforcement, first responders, hybrid athletes, and anyone committed to developing a higher level of physical capability.
Program Structure: 3 × 6-Week Training Phases Training Level: Intermediate – Advanced Session Duration: 60–75 Minutes Training Frequency: 5–6 Sessions / Week
STANDARD → ADVANCED → PERFORMANCE
PERFORMANCE DEPENDS ON YOU.
A
Tempo Back Squat
5 x 4 @ 75 %
B
Sled Push
3 x 20 @ 330.69 kg
CORE
C
4 sets 20 Mountain Climber 20 V-ups 45 sec plank - 0:30 sec rest between sets -
D
Rowing
5 x 500 @ 1:50
E
Alternating DB Hammer Curl
4 x 16 @ 44.09 kg
A1
Power Clean
7 x 6 @ 60 %
A2
Dips
7 x 10
B
1-mile Run
3 x 7:30
A
Deadlift
8, 6, 2, 2, 2, 2 @ 65, 75, 80, 82.5, 85, 85 %
METCON 1
B
4 rnd 7 DB Thruster @2x22.5 17 Push Ups 4 Wall Walk
METCON 2
C
21-15-12 Cal SkiErg 25-15-10 Burpee
A
Stationary Bike
1 x 40:00
B
Run
1 x 2 @ 35:00
METCON 1
A
1200m run 50 Wall Ball @9/6 800m run 50 Burpee Box Jump Overs 400m run 50 DB Snatch @22.5
METCON 2
B
EMOM 24 7 Muscle Ups 10 Bench Press @1RM 65% 30 Russian Twist @10 250m row
A
Swimming
1 x 1200
DOY
Built on special operations experience. Focused on real-world performance
Not every workout changes you. The right ones do.
Get DOY- Operator Standard
