Hercules Training Cycle: August 17 – October 18

What the Cycle Is

Hercules is a 9-week training cycle built to develop raw strength, barbell proficiency, and bodyweight control by progressing from the technical foundation established during the Achilles cycle.

The cycle is structured into two progressive training blocks, each consisting of three weeks of building followed by a dedicated deload week. This approach allows athletes to steadily accumulate volume and intensity while creating opportunities for recovery, adaptation, and continued progress.

Throughout the cycle we'll also revisit classic CrossFit benchmarks and meaningful conditioning pieces that challenge athletes to apply their developing strength in varied, functional settings.

The cycle concludes with a comprehensive Test Week, allowing athletes to express the strength, power, and conditioning they've built before transitioning into Artemis, our pre-Open preparation cycle.

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STRUCTURAL PHASES AT A GLANCE

Block 1 - Weeks 1-3 (Aug 17 - Sep 6): Base Building

Deload 1 - Week 4 (Sep 7 - Sep 13): Recovery and Position Refinement

Block 2 Weeks 5-7 (Sep 14 - Oct 4): Intensity Accumulation

Deload 2 - Week 8 (Oct 5 - Oct 11): Benchmark and Recovery

Test Week - Week 9 (Oct 12 - Oct 18): Express the Adaptation

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Strength Development

Strength remains a primary emphasis throughout Hercules.

Athletes will progress through weekly undulating loading using moderate-to-heavy intensities in the 2-6 rep range alongside higher-volume hypertrophy work in the 8-12 rep range. Each phase builds toward testing absolute strength at the end of the cycle.

Testing includes:

• 3RM Back Squat
• 3RM Deadlift
• 3RM Bench Press

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Olympic Lifting

The Power Clean becomes the primary Olympic lift during Hercules. Athletes will work through technical complexes, power variations, barbell cycling, positional strength, and speed development.

The goal is to become more efficient and explosive with the barbell before putting everything together with a 1RM Power Clean during Test Week.

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Gymnastics Development

Gymnastics will continue to emphasize strict strength before progressing toward more dynamic skills. Expect continued work with:

• Strict Pull-Ups
• Strict Handstand Push-Ups
• Toes-to-Bar
• Muscle-Ups
• Handstand Walks and Holds

The goal is not simply to complete more repetitions, but to develop the strength, control, and confidence needed to become more efficient with these movements.

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Conditioning Design

Conditioning will remain varied throughout the cycle with a mixture of shorter and longer efforts, including couplets, triplets, chippers, sprint-style workouts, aerobic work, and weekly EMOMs.

The intent is to maintain and develop overall work capacity while supporting the cycle's primary strength focus rather than simply accumulating fatigue.

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Cycle Highlights & Benchmarks

Along with the progressive strength, Olympic lifting, and gymnastics work, Hercules will include several opportunities to challenge and measure fitness.

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The September 11 Memorial Workout will provide a challenging day of training centered on remembrance, reflection, and resilience.

SEPTEMBER 11 MEMORIAL WORKOUT
‍FRIDAY, SEPTEMBER 11

Buy-In: 2001m Row
Then:
9 Rounds
11 Toes-to-Bar
11 Power Cleans (110/70lb)
11 Wall Balls (20/14lb)

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Later in the cycle, we'll take on the classic CrossFit benchmark Nancy, testing aerobic fitness, pacing, and overhead movement efficiency before heading into Test Week.

NANCY
CLASSIC CROSSFIT BENCHMARK

5 Rounds:
400m Run
15 Overhead Squats (95/65lb)

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Test Week

The final week is where we get to express what has been developed throughout the previous eight weeks.

Athletes will test:

• 1RM Power Clean
• 3RM Back Squat
• 3RM Bench Press
• 3RM Deadlift

We'll also revisit high-output conditioning to test the ability to repeatedly produce power and recover between hard efforts.

"GO, DOG. GO!"
TEST WEEK CONDITIONING

5 Sets:
1:00 AMRAP: 10 Burpees + Max Calories on Bike
1:00 Rest

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Hercules isn't simply about lifting heavier. The purpose of the cycle is to become stronger, more explosive, more resilient, and more capable across the different demands of CrossFit.

Build through the training weeks, take advantage of the recovery weeks, and trust the process when it is time to test.

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