A U G U S T 1 7 – O C T O B E R 1 8
WELCOME TO HERCULES
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.
STRUCTURAL PHASES AT A GLANCE
| B L O C K W E E K S D A T E S T H E M E
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 |
PROGRAMMING FOCUS
STRENGTH DEVELOPMENT
Strength remains the 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
OLYMPIC LIFTING
Power Cleans become the primary Olympic lift throughout the cycle. Expect to see Olympic lifting integrated through:
- Technical complexes
- Power variations
- Barbell cycling
- Positional strength work
- Speed development
The cycle culminates with a 1RM Power Clean to showcase improved explosiveness and technical proficiency.
GYMNASTICS DEVELOPMENT
Strict strength remains a priority throughout the cycle before transitioning toward more dynamic gymnastics applications. Weekly progressions include:
- Strict Pull-Ups
- Strict Handstand Push-Ups
- Toes-to-Bar
- Muscle-Ups
- Handstand Walks and Holds
The goal is to build athletes who are stronger, more efficient, and more confident on the rig.
CONDITIONING DESIGN
Conditioning continues to reflect the constantly varied nature of CrossFit. Every week athletes can expect:
- Classic couplets and triplets
- Longer aerobic efforts
- Chippers
- Sprint-style conditioning
- One weekly EMOM focused on pacing, consistency, and movement quality
- Monostructural work to support aerobic development and recovery
Rather than simply accumulating fatigue, conditioning is designed to complement the strength work while maintaining broad work capacity.
CYCLE HIGHLIGHTS & BENCHMARKS
SEPTEMBER 11 MEMORIAL WORKOUT
FRIDAY, SEPTEMBER 11 // FOR TIME
Buy-In: 2001m Row
Then:
9 Rounds
11 Toes-to-Bar
11 Power Cleans (110/70lb | 50/32kg)
11 Wall Balls (20/14lb to 10/9ft)
Time Cap: 35:00 Men | 36:00 Women
Goal: 25-30 minutes
Stimulus: Muscular endurance and sustained pacing
S Y M B O L I S M
2001m Row = Year of the attacks
9 Rounds = September
11 Repetitions = The 11th
110 lb Barbell = 110 stories of the Twin Towers
This workout serves as a day of remembrance, reflection, and resilience.
Introduced during the second deload week, Nancy provides an opportunity to measure aerobic fitness, pacing, and overhead movement quality before entering Test Week.
NANCY
CLASSIC CROSSFIT BENCHMARK // FOR TIME
5 Rounds
400m Run
15 Overhead Squats (95/65lb | 43/30kg)
Why: A meaningful comparison point while reinforcing movement efficiency under fatigue
WEEK 8: DELOAD
The second deload week reduces training volume while maintaining movement quality and technical precision. Athletes can expect:
- Lighter loading
- Reduced overall fatigue
- Position refinement
- Benchmark conditioning
- Recovery-focused training
The objective is to arrive at Test Week fresh, healthy, and ready to perform.
TEST WEEK
The final week of Hercules is dedicated to expressing the adaptations developed throughout the cycle. Testing includes:
- 1RM Power Clean
- 3RM Back Squat
- 3RM Bench Press
- 3RM Deadlift
Alongside strength testing, athletes will revisit high-output conditioning with:
“GO, DOG. GO!”
TEST WEEK CONDITIONING // FOR CALORIES
5 Sets
1:00 AMRAP: 10 Burpees + Max Calories on Bike
1:00 Rest
Measures: Repeat sprint ability, recovery between efforts, anaerobic power, and the capacity to repeatedly produce high-quality work under fatigue
TRANSITION WEEK
Following Test Week, athletes move into a low-volume transition week designed to restore movement quality and prepare for the next phase of training. Expect:
- Lower intensity
- Skill-focused work
- Aerobic recovery
- Movement quality
- Fun community workouts
The transition week creates a smooth bridge into Artemis, where the focus shifts toward Open preparation.
LET’S GET AFTER IT
Hercules is about more than lifting heavier weights. It’s about building athletes who are stronger, more explosive, more resilient, and more capable across every domain of CrossFit.
Every lift, every benchmark, and every conditioning piece has a purpose. Commit to the process, focus on quality movement, and embrace the work.