Operator Pentathlon Training Plan
$49.00
• 4 weeks, 5 days/week
• Focused on improving Operator Pentathlon performance which includes:
• 1500m Fin, 6 mile Run, Bodyweight Bench Press, Pull-ups, 5 mile Ruck @ 60#
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
The “Operator Pentathlon” is a unique Military Athlete fitness assessment with the following five events run in order:
1) 1500m Fin using the Combat Side Stroke
2) 6-Mile Run
3) Max Reps Bodyweight Bench Press
4) Max Reps Pull ups
5) 5 Mile Ruck at 60# + 10# rubber rifle, sledge hammer or dumbbell
You will train 5 days/week for 4 weeks, Monday through Friday. Sessions become gradually longer, some Monday through Thursday sessions will exceed 1 hour. Friday sessions are Brick events, or events that train two modes (e.g.: run then ruck), and will always exceed one hour. If you cannot train longer than 1 hour on Monday through Thursday you can split the session into an AM and PM session, as necessary. Friday sessions are designed to be done in one continuous effort.
You will perform the full pentathlon for Session 1. The times and reps you perform will be recorded and used throughout the program to improve your overall and individual event performance.
The daily schedule throughout the plan is:
Monday – Fin/Run
Tuesday – Run/Bench
Wednesday -Fin
Thursday – Ruck/Pull ups
Friday – Brick Event
Required Equipment
- Access to a swimming pool, fins, googles or mask- Full weight room
- Ruck, 60# of filler, 10# rubber rifle, sledge hammer or dumbbell
- Stopwatch with Interval Timer-Timex Ironman is best
- Optional - Wrist GPS with distance and pace - great training tool!
Sample Training
SESSION 11
Obj: Fin/Run
Training:
(1) 3 Rounds
500m Fin at Interval Pace
Rest 3 minutes between fins
(2) 4 Rounds
800m Run at Interval Pace
Rest 2 min between runs
(3) 3 Rounds
3x Floor Slide
3rd World Stretch,
****************
SESSION 12
Obj: Run/Bench
Warm up:
Work up to 1RM Back Squat
Instep Stretch between work up sets
Training:
(1) 3 Rounds
Run 2 miles at Interval Pace
Rest 5 min between runs
(2) 6 Rounds, every 90 seconds
35% Max Reps Bodyweight Bench Press, then
max reps in 90 seconds.
(3) 3 Rounds
Lat + Pec Stretch
Hip Flesxor + Pigeon Stretch
***********************
SESSION 13
Obj: Ruck/Pull ups
Warm Up:
Work up to 1RM Front Squat
Instep stretch between work up sets
Training:
(1) 4 Rounds
1 mile Ruck w/ 60# pack and a 10# Sledgehammer @ Table pace
Rest 3 min.
(2) Perform the following Pullups in a 25# weight vest or IBA:
100% Max Reps Pull-ups from Session 4
Rest 2 min.
80% Max Reps Pull-ups
Rest 1.5 min.
60% Max Reps Pull-ups
Rest 1 min.
60% Max Reps Pull-ups
Rest 1 min.
40% Max Reps Pull-ups
Rest 1 min.
20% Max Reps Pull-ups
(3) 3 Rounds
Lat + Pec Stretch
Hip Flexor + Pigeon Stretch
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