DOY- Operator Standard
DOY WOD
Tactical, Tactical / Military, Functional TrainingMEET THE STANDARD.
HOW THE PROGRAM IS BUILT
Operator Standard is built around one principle:
Every training day has a purpose.
Instead of trying to improve everything at once, each session targets a specific physical quality—strength, power, endurance, speed or work capacity—while minimizing interference between adaptations. This approach allows you to make consistent progress week after week instead of simply accumulating fatigue.
Throughout the week you'll develop:
Maximum Strength – Build the foundation for real-world performance. Power & Explosiveness – Olympic lifting and speed-focused work to improve force production. Aerobic Capacity – Structured Zone 2 training to increase endurance and recovery. Work Capacity – Functional conditioning designed to perform under fatigue. Mobility & Resilience – Dedicated recovery work to improve movement quality and durability.
Each training block is progressively programmed to build long-term performance—not just make you tired.
Whether your goal is tactical readiness, HYROX, obstacle racing or becoming a stronger, more capable hybrid athlete, Operator Standard is designed to develop the physical qualities that matter most.
Performance Depends On You.
Performance Depends On You
A1
Bench Press
6 x 6 @ 80 %
A2
Chin-Up
6 x 8
B1
Back Squat
3 x 3 @ 82.5 %
B2
Box Jump
3 x 3
METCON
C
5rnd 12cal Assault Bike 3 ManMaker 17 Wall Ball @9/6
A1
Run
5 x 800 @ 4:00
A2
Incline DB Bench Press
5 x 12 @ 55.12 kg
B1
Run
5 x 400 @ 1:30
B2
Legless Rope Climb
5 x 1 @ 5
B3
Devil Press
5 x 4 @ 49.6 kg
A
Front Squat
5 x 2 @ 85 %
B1
Zercher Squat
3 x 6 @ 154.32 kg
B2
Bottom Up KB Press
3 x 2 @ 44.09 kg
METCON
C
21-15-9 Burpee Box Jump Over Deadlift @100
A
Run
1 x 2 @ 50:00
A1
Barbell Bicep Curl
4 x 8 @ 88.18 kg
A2
Ring Dips
4 x 12
B1
Goblet Squat
15, 12, 8, 8 @ 52.91, 61.73, 70.55, 79.37 kg
B2
Russian KB Swing
15, 12, 8, 8 @ 52.91, 61.73, 70.55, 79.37 kg
METCON 1
C
10-9-8-7-6-5-4-3-2-1 American Swing @28 Toes to bar
METCON 2
D
2 rnd 36cal SkiErg 18 Burpee Pull Ups
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.
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DOY- Operator Standard
DOY- Operator Standard
DOY- Operator Standard
