Build Invincible Strength With This Military-Grade Workout
Are you looking to get fighting fit? For nearly a decade, Rob Shaul has used his Operator Ugly protocol to assess military personnel; now he’s adapted it for you.
You'll have to have a baseline before you get to the plan, so there's some work to be done before you get moving. Start by gauging your performance with this fitness test, designed to challenge your overall endurance, strength, and grit.
The Test
1. Bench Press
During testing, do as many reps as possible with 155 pounds. For the first two bench workouts, do 6 sets of 35 percent of your total tested reps with 155 pounds, resting 90 seconds between sets. Do 40 percent of your total tested reps during the next two chest workouts. Do 45 percent during the final workout.
2. Front Squat
During testing, do as many reps as possible with 155 pounds. Do 6 sets of 35 percent of your total tested reps at 155 pounds during your first two squat workouts; rest 90 seconds between sets. Do 40 percent of total reps during the next two squat workouts. Do 45 percent of total tested reps during your final workout.
3. Deadlift
Do a deadlift. Lower the bar; pause 1 second. That’s 1 rep. Test by doing as many
as you can with 185 pounds in 60 seconds. During training, do 6 sets of 35 percent of total tested reps in the first two workouts; rest 90 seconds between sets. Do 40 percent the next two workouts, and 45 percent the final workout.
4. Sandbag Getup
During testing, do as many reps as possible in 10 minutes with a 60-pound bag; switch sides every 5 reps. Train by doing 10 sets of 10 percent of total tested reps in your first two workouts; rest 90 seconds between sets. Add 1 rep per set during your next two workouts; add 1 more rep per set in your final workout.
5. Sprint
During testing, set two cones 80 feet apart. Sprint between them for 60 seconds. Each full sprint is 1 rep. Do 4 sets, resting 60 seconds between sets. Train with two cones 40 feet apart; do 6 sets of 40-second sprints. Rest 40 seconds between sets the first four workouts, 35 seconds in the next four, and 30 in the last two.
6. Strict Pullup
Do a pullup; lower until your arms are fully extended. Pause. That’s 1 rep. Test by doing as many reps as you can. Train by doing 6 sets of 35 percent of your tested reps in your first four workouts; rest 90 seconds between sets. Do 40 percent of total tested reps during your next four workouts, and 45 percent in your last two.
Check Your Score
Total bench presses + total front squats + total deadlifts + total sprints + total strict pullups + (getups/2) = Score
125–139 = Respectable, 140–149 = Good, 150 and up = Great!
Keep up the hard work after the test by sticking to the Operator Ugly protocol. Rest the next day, and then end the week with one bench press/front squat day, one deadlift/getup day, and one endurance day. Train Monday through Friday for the next two weeks, doing the moves in order.
On Mondays and Thursdays (bench press/front squat), do moves 1, 2, 5, and 6.
On Tuesdays and Fridays (deadlift/getup), do moves 3, 4, 5, and 6.
On Wednesdays, do 4 rounds of 5 walking lunges, 10 pushups, 10 situps, and a 100-meter run, then three 1-mile runs while wearing a 25-pound pack or vest; rest 8 minutes between runs. After 3 weeks (or 13 workouts), retest and see how you improved.
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