DOY- Operator Advanced
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.
A1
Back Squat
3, 2, 2, 1, 1 @ 82.5, 87.5, 87.5, 90, 90 %
A2
Weighted Jump Squats
5 x 3 @ 17.64 kg
B1
Romanian Deadlift (RDL)
4 x 5 @ 75 %
B2
DB Bulgarian Split Squat
4 x 6 @ 9
C
DB Farmer's Walk
4 x 35 @ 50 %
METCON
D
30-20-10 cal Row Wall Ball @9/6
A1
Push Jerk
4 x 3 @ 77.5, 80, 82.5, 85 %
A2
Pistol Squat
4 x 2
B1
Strict Press
5, 3, 3, 3 @ 77.5, 80, 80, 85 lb
B2
Weighted Pull Ups
4 x 4 @ 33.07 kg
EMOM 8'
C
8 Bench Press @1RM 72.5% 4 Devil Press @2x22.5
METCON
D
15-12-9-6 cal SkiErg 15-15-15-15 Dips
A1
Hang Clean
5 x 2 @ 60, 70, 72.5, 75, 80 %
A2
Medball Rotational Throw
5 x 3 @ 13.23 kg
B
30 Yard Sprint
@ 8, 9, 9
C
10 Yard Sprint
@ 9
D
Landmine Bar Twist
3 x 7 @ 8
E
Kettlebell Core Cycle
3 x 10 @ 44.09 kg
METCON
A
2x1km run / 60sec rest between sets / 50 Wall Ball @9/6 2x1km run / 60sec rest between sets / 40 Wall Ball @9/6 2x1km run / 60sec rest between sets / 30 Wall Ball @9/6 2x1km run / 60sec rest between sets / 20 Wall Ball @9/6
A
Swimming
100, 200, 200, 200, 200, 200, 100
DOY
Built on special operations experience. Focused on real-world performance
Not every workout changes you. The right ones do.
Get DOY- Operator Advanced
