June 16 – August 10
8 Weeks – Strength, Speed, Skill, and Precision
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.
Cycle Theme
Train like a warrior. Move with power. Lift with precision.
The Achilles Cycle is divided into two powerful training phases that build on one another to drive results across strength, weightlifting, and conditioning:
Weeks 1–4: Power + Explosiveness
The opening four weeks are all about creating raw output. Athletes will see Post-Activation Potentiation (PAP) strength pairings—think heavy squats into high box jumps, deadlifts into broad jumps, or strict presses into explosive throws. This style of pairing taps into the fast-twitch system, developing speed, power, and muscle responsiveness.
Expect:
- Heavy Barbell + Plyo Pairings to enhance athletic power
- Power Olympic Variations and 3-Position Complexes to develop bar path awareness and aggression
- Gymnastics Focus: Strict Pull-Ups, Handstand Push-Ups, L-Sits, and core work
- Unilateral Stability Work including DB RDLs, step-ups, and carries
- Banded High-Rep Accessories to build stamina and reinforce positions
- Interval-Based Conditioning focused on anaerobic output and repeatability
- Low-Skill Monostructural Work (running, biking, rowing) for sustainable aerobic development
Weeks 5–8: Technical Precision, Strength Application, and Threshold Conditioning
Midway through the cycle, we shift gears. The power you’ve built now gets funneled into Olympic lifting refinement, squat progression, and gymnastics skill development. Athletes will begin working toward 1RMs in the Front Squat, Snatch, and Clean & Jerk, with more structured lifting days focused on consistency, barbell mechanics, and performance under fatigue.
Expect:
- Full Olympic Lifts with percentage-based progressions
- Front Squat Progression leading to a 1RM in Week 8
- Increased Gymnastics Focus: Strict Pull-Ups, Handstand Push-Ups, L-Sits, and core work
- Classic “For Time” and “AMRAP” Conditioning for pacing, intensity, and stamina
- Expanded Positional Work with unilateral strength, carries, and bodybuilding accessories
- Threshold Exposure Workouts that push intensity while reinforcing movement quality
Cycle Benchmarks & Key Dates
These are your anchors throughout the cycle—designed to measure improvements in strength, stamina, and skill.
- “Iron Lung”
5 Rounds for Time
600m Run
10 Clean & Jerks (135/95lb) - “Work In Progress”
Part A: 5:00 AMRAP
60 Wall Balls → Max Cal Row
Rest 5:00
Part B: 5:00 AMRAP
Part A Calories → Max Wall Balls - “Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American KB Swings - “Helena”
3 Rounds for Time
400m Run
12 Bar Muscle-Ups
21 DB Snatches (50/35lb)
The Achilles Cycle is structured to build from the ground up: from explosive strength to technical mastery, from raw power to movement control. The first half will challenge your speed and output. The second will refine your capacity, precision, and sport-specific skill.
This isn’t just about hitting PRs. It’s about sharpening your tools as an athlete—developing the strength, stability, and skill that translates across all movements and time domains. Whether you’re leveling up your lifting, dialing in your gymnastics, or improving conditioning under fatigue, Achilles delivers a complete roadmap to readiness.
