8 weeks · 3 days
Operator Base
Full-body strength with carries. Built for people restarting after a long layoff.
Programs
The Training Floor
No machines required, no ego required. Everything scales to the equipment and the energy you've actually got this week.
Tailored Plan Builder
Feed it your age, height, weight and kit. It writes a four-week block with days, reps, heart-rate zones and a mind rep — no email required.
Step 1 — Your numbers
Sex
Experience
Primary goal
Equipment
Awaiting Intel
Set your numbers on the left and hit generate. The plan rebuilds live after that.
Program Catalogue
Pre-built blocks if you'd rather just follow orders.
6 weeks · 4 days
Odd Object Ascent
Sandbag, stone and keg progressions. Ends with a loaded-carry test day.
6 weeks · 4 days
Engine Room
Zone-2 base plus two hard intervals a week. Lower resting heart rate, real work capacity.
12 weeks · 4 days
Lean Ops
Strength retained, bodyfat down. Pairs directly with the diet calculator.
4 weeks · 5 days
Iron Mind
Short daily sessions plus a mind rep each day. Consistency over heroics.
Ongoing · 20 min
Hotel Room Protocol
Bodyweight only, no space, no excuses. Travel-proof minimum effective dose.
Sandbag Clean Ladder
6 rounds · climb 1→6 reps · rest as needed
Double KB Front Squat
5 × 5 @ heavy but clean
Trap Bar Deadlift
Wave load 3/2/1 × 3 waves
Strict Press Cluster
6 × 2 · 20s intra-set rest · add 2.5kg weekly
Zercher Carry Build
5 × 40m · heavier every round until form breaks
Pull-Up Density
15 min · 3 reps every 45s · add reps, not swing
Build Your Week
How many days can you honestly commit to? Slide it and see the split.
3 days / week
- D1Lower strength
- D2Upper + carries
- D3Conditioning gauntlet
Session Library
Filter by the kit you actually own.
Bodyweight
Ladder to Hell
Push-ups + squats 1→10→1 · no rest, no drama
Bodyweight
Floor Flow
20 min continuous crawls, get-ups and hinges
Bodyweight
Stairwell Ten
10 flights · 20 push-ups at the top of each
Kettlebell
Swing & Carry
10 rounds: 15 swings + 40m rack carry
Kettlebell
Simple & Sinister
100 swings · 10 Turkish get-ups · daily-able
Kettlebell
Clean & Press Ladder
Double KB 1-2-3 ladders × 5 rounds
Odd Object
Sandbag Gauntlet
5 rounds: clean, shoulder, carry, drop, repeat
Odd Object
Stone to Shoulder
EMOM 12 · 1 heavy load per minute
Odd Object
Keg Medley
Carry 30m, 10 squats, 10 press · 4 rounds
Barbell
Wave Deadlift
3/2/1 × 3 waves · leave two in the tank
Barbell
Press Cluster
6 × 2 strict press · 20s intra-set rest
Barbell
Front Squat Ten
10 × 3 on 90s · same weight throughout