upcoming cycle & Weekly workout overview Achilles cycle june 16th - august 10
Welcome to the Achilles Cycle, an 8-week progression rooted in power, precision, and performance. Named after the fierce Greek warrior, this cycle blends explosive strength work with advanced barbell and gymnastics development to prepare athletes for peak performance—culminating in a high-intensity Test Week alongside the CrossFit Games.
Weeks 1–4 – Power & Speed
We’re building explosive strength with heavy lifts and fast, athletic movements. Expect Olympic lift skill work, strict gymnastics, single-leg strength, and a mix of sprints and steady cardio to boost power and endurance.
Weeks 5–8 – Precision & Peak Strength
In the back half of the cycle, we shift to refining barbell skill and pushing strength under fatigue. You’ll build toward 1RMs in key lifts, sharpen gymnastics, and hit classic conditioning workouts that test pacing, intensity, and movement quality.
Achilles Week 1 Highlights
Strength & Weightlifting Progressions:
Monday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational power
Tuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythm
Wednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extension
Friday: 3-Position Snatch (High Hang, Hang, Floor) – Barbell speed and position work
Sunday: Pause Bench Press + Bench Press – Horizontal pressing under tempo and fatigue
Conditioning Focus:
Monday: “So Fresh, So Clean” – Short-set triplet testing bodyweight stamina and grip
Tuesday: “PRV It, Diane” – High-load posterior chain with gymnastic density
Wednesday: “Work in Progress” – Re-test conditioning with machine + wall ball fatigue
Thursday: “Hey Ya” – Longer aerobic intervals balancing machine output, GHD volume, and running
Friday: “Player’s Ball” – Grip-intensive pull-up and dumbbell fatigue in fast rounds
Saturday: “ATLiens” – Partner AMRAP alternating full rounds to promote sustained effort and recovery
Sunday: “The Way You Move” – Functional upper-body fatigue and midline under tension