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Weekly Training Overview – August 4th – August 10th

This week marks our official test week for the Achilles Cycle, and the structure reflects that shift in focus. We’re centering the week around key benchmark efforts: the 1RM Clean & Jerk, 1RM Front Squat, 1RM Snatch, and the classic triplet benchmark “Helena.” While testing is the priority, we’ve also layered in a balanced mix of aerobic grinders, interval-style workouts, and strength-based EMOMs to keep the week fun, varied, and supportive of peak performance. Every piece is placed with intention to give athletes the best opportunity to move well, lift heavy, and show off the work they’ve put in this cycle.

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Daily Focus & Workout Highlights

• Monday – August 4
  1RM Clean & Jerk + 1RM Front Squat
  Stimulus: Max Load / CNS Demand
  Focus: Barbell mechanics, posture, and top-end strength
  Optional lower-body accessory circuit to reinforce squat integrity.
• Tuesday – August 5
  “Samsonite… I Was Way Off!” (2 x 10:00 Intervals) + Pulling Benchmark
  Stimulus: Aerobic grind / Upper-body fatigue
  Focus: Rowing, burpees, and KB swing consistency + strict pulling capacity
  Accessory work targets lats, biceps, and posterior chain pull strength.
• Wednesday – August 6
  “He Must Work Out” (Strength-Endurance Circuit)
  Stimulus: Controlled strength + midline fatigue
  Focus: Sumo Deadlift, Strict Press, DB Step-Ups, GHDs in a rotating quality format
  Finish with Sorenson and Z-Press core stability superset.
• Thursday – August 7
  “Mutt Cutts” (10 x 3:00 Intervals)
  Stimulus: Repeatable stamina
  Focus: Movement consistency across Echo Bike, Wall Balls, DU, and Wall Walks
  Optional accessory finisher targets posterior chain and isometric stamina.
• Friday – August 8
  1RM Snatch + “Helena” Benchmark
  Stimulus: High-skill conditioning / Grip & Pulling Endurance
  Focus: Running, Bar Muscle-Ups, DB Snatches — manage pace and transitions
  Accessory circuit develops structural strength and midline stability.
• Saturday – August 9
  “Harry and Lloyd” Individual AMRAP + 1RM Power Clean
  Stimulus: Team pacing / Moderate barbell cycling
  Focus: Efficient transitions and grip management under shared volume
  Finish with mobility and core-control work.

Sunday – August 10
3RM Bench Press + “The Shaggin’ Wagon” (10:00 AMRAP)
Stimulus: Upper-body stamina / Push-Pull interference
Focus: DB Push Press + Renegade Rows with steady pacing
Accessory work supports hypertrophy and muscular endurance.

Weekly Training Overview – July 28–August 3

This week blends high-skill gymnastics, barbell cycling, and sprint-style conditioning to challenge movement quality under fatigue. Strength sessions are strategically placed throughout the week to reinforce Olympic lifting patterns, squatting capacity, and upper-body pressing volume without overloading athletes ahead of Monday’s front squat test. Conditioning varies from classic CrossFit benchmarks like “Nate” and “Open 14.1” to more contemporary interval-based designs like “The Derivative” and “Limit Approaching Zero.” Each piece demands intentional pacing, fast transitions, and smart scaling. We close the week with team-based intensity and sprint repeatability, backed by accessory work that supports midline durability, shoulder health, and lower-body resilience.

Strength & Weightlifting

Focus: Barbell Complexes and Strength Primers for 1RMs next week 

Barbell work alternates between Olympic complexes (snatch, clean & jerk) and squatting patterns that build toward testing. Strict pressing remains in rotation to reinforce pressing mechanics and shoulder strength.

• Tuesday: Clean Complex (Power + Squat + Split Jerk)
  
• Thursday: Snatch Complex (Power + Squat, wave loading)
  
• Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)
  
• Sunday: Deadlift under fatigue in interval sprint format

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Gymnastics

Focus: Muscle-Up Skill, and Toe to Bar Volume Pacing

From strict HSPU and ring muscle-ups to volume-based bar gymnastics and wall walks, the week delivers progression through skill development and metabolic demand.

• Monday: Ring Muscle-Ups + HSPU in “Nate”
  
• Wednesday: Wall Walk Volume Bookending the Chipper
  
• Friday: Toes to Bar in a climbing ladder under fatigue
  
• Saturday: Burpee Pull-Ups in team setting

Conditioning

Focus: Mixed Modal Repeatability + Aerobic Threshold Work

Each day challenges a different energy system: benchmark-style AMRAPs, EMOM-style threshold intervals, mirrored chippers, and sprint-style barbell efforts. The week rewards consistency, smart scaling, and composure.

• Monday: “Nate” – Gymnastics triplet for repeatability (Classic CrossFit Hero WOD)
  
• Tuesday: “The Derivative” – Rotation-style threshold work
  
• Wednesday: “Inversely Correlated” – Mirrored chipper w/ wall walks and rowing
  
• Thursday: “Open 14.1” – Classic light barbell + double-under benchmark
  
• Friday: “Asymptote” – Thruster/TTB ladder with a sprint finish
  

Strength & Weightlifting

Focus: Technical Barbell Conditioning + Strict Pressing Volume
We’re alternating between upper-body pressing and Olympic lifting technique across the week. Front squat and snatch work progress toward high-quality singles while bench and strict press sets target volume control and repeatable strength.

• Monday: Clean & Jerk Volume under fatigue
• Tuesday: Front Squat Progression (70–90%)
• Wednesday: Strict Press Volume
• Friday: Squat Snatch Ladder
• Sunday: Bench Press Volume (70–80%)

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Gymnastics

Focus: Strict Pressing, Hanging Volume, and Wall Walk Control
Midline endurance, hanging stamina, and handstand control all get tested this week. Movements like wall walks, chest-to-bar pull-ups, toes to bar, and strict push-up variants offer multiple levels of progression.

• Tuesday: Toes to Bar, Overhead Lunge Control
• Wednesday: Push-Up Volume Under Fatigue
• Friday: Chest to Bar Pull-Up Ladder
• Saturday: Wall Walks + Midline Volume

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Conditioning

Focus: Barbell Cycling + Aerobic Grind + Mixed Modal Partner Work
Workouts this week balance classic benchmark pacing tests with team-based intervals and escalating volume challenges. Sessions like “Iron Lung,” “Only Diesel,” and “Balls to the Wall” push athletes to maintain aerobic control while managing movement quality under fatigue.

• Monday: Barbell Grinder (C&J + Running)
• Tuesday: AMRAP with interference and core fatigue
• Wednesday: Push/Pull + Jump Rope Couplet
• Thursday: Run into Max Effort Machine Sprint (Echo/Row)
• Friday: Fibonacci AMRAP (Snatch + Pull-Up Volume)
• Saturday: Individual Workout w/ Transitions
• Sunday: Long Run + Wall Ball Benchmark Test

Strength & Weightlifting

• Focus: Wave Progressions + Technique Reinforcement
  Athletes build from moderate-volume touch-and-go work to heavy singles in squat clean, split jerk, and power snatch. Coaching should focus on consistent bar path, tension in the catch, and footwork recovery (especially in the split jerk).
  
  • Monday: Squat Clean
  • Tuesday: Split Jerk 
  • Friday: Power Snatch
    

Gymnastics

• Focus: Strict Pulling + Handstand Proficiency
  A steady mix of strict pull-ups, wall-facing HSPUs, shoulder taps, and midline conditioning. Reinforce scapular engagement and bracing through all inversion work along with pull-up and toe to bar volume pieces. Prioritize quality over volume in accessories.
  
  • Monday: Pull-Up Volume in “Wax On, Wax Off”
  • Tuesday: Wall-Facing HSPU, Ring Face Pulls
  • Friday: Toes to Bar Volume with Interference
  • Saturday/Sunday: Handstand Taps + Strict Pull-Up Ladder, Ring Rows + V-Ups
    

Metabolic Conditioning

• Focus: Mixed Modal Pacing + Aerobic Stamina
  Classic couplets, EMOMs, and AMRAPs train both repeatable power output and sustained pacing.
  • Monday: Squat & Pull combo
  • Wednesday: Long aerobic grind w/ transitions
  • Friday: Gymnastics + barbell stamina
  • Saturday: Barbell deadlift/clean and rope climbs with running 
  • Sunday: Pull-up ladder + step-up stamina
• Pls note Saturday WOD is different as per the table below. Saturday WOD is: For time:
• Run, 400 m
• 3 Rope Climbs, 15 ft
• 9 Deadlifts, 60/40 kg
• 6 Power Cleans, 60/40 kg
• Run, 600 m
• 2 Rope Climbs, 15 ft
• 9 Deadlifts, 70/50 kg
• 6 Power Cleans, 70/50 kg
• Run, 800 m
• 1 Rope Climb, 15 ft
• 9 Deadlifts, 80/60 kg
• 6 Power Cleans, 80/60 kg

Kicking off Monday 5am until to finale team WOD on Saturday. We will announce the winning team at Beyond the Pale Saturday afternoon.

2025 TEAM CHALLENGE WEEK

We are super excited to be bringing you team challenge week for another year!!!
Your more than welcome to bring a friend to trial during colour week, BUT their points on
the session will only count if they sign up with CFC. This is to ensure safety in numbers in
classes! We don’t want to cause unnecessary safety concerns.

Past members or CrossFitters from other boxes are allowed to come do drop-in session, and
their points will count but must pay the drop-in fee to attend.

CLASS POINTS
This year you will only be able to attend 1 scheduled timetable class a day. For example, if
you attend the 5am class you cannot attend another scheduled class that day. However!! A
scheduled timetable class + Open gym attendance is encouraged for bonus points.
Attending a class you receive the following points
10 – Attending a class
10 – Wearing your team colour
These points are then added to your workout class score. Example Monday: Strength
Deadlift my heaviest lift was 100kg
My personal score would be 10 + 10 + 100 = 120

TEAM Score is all personal scores for that class time added up!
At the end of each class and end of each Day there will be a Winning Team for daily class WODS. This is the team
with the highest accumulation of team classes points for that day. (all Team scores from
5am, 6am, 7am, 9:30am, 4:30pm, 5:30pm and 6:30pm added up)
Daily Points
1st 1000
2nd 800
3rd 600
4th 400
5th 200

OPEN GYM WOD POINTS
Open gym WODs (BONUS WOD + MEGA WOD) are to be completed outside of class times
and or upstairs. Main class floor is for classes only (Must be completed at the gym NOT at home or
another gym)

These will be daily programmed WODs that can be completed in open gym time to achieve extra
points.

Completion of the open gym WODs Bonus and Mega provide participation points

Bonus WOD = 20 bonus points
Mega WOD = 50 bonus points

ONLY PERMITTED TO COMPLETE 1 BONUS & 1 MEGA WOD ON THE DAY ITS
PROGRAMMED. Example: you can’t complete Monday mega work on Tuesday or complete
Wednesday bonus WOD 3 times for 3 times the points.

You must register your bonus or mega WOD participation/completion on the designated Bonus/Meg WOD whiteboard

FIRE BREATHER BONUS POINTS:
WIN A MEGA WOD AND YOUR TEAM GETS A FURTHER 150 POINTS
Must be complete RXD
Score must be entered into BTWB
A mega WOD winner for the day will be male and female

SOCIAL MEDIA POINTS
Post a Pic to Facebook and or Instagram and receive 5 points

Must tag Crossfit Coorparoo or check in to CrossFit Coorparoo with your colour

Can be a post, reel or story

1 post per day

SATURDAY FINALE TEAM WOD
Team WOD will be released on the morning at the gym
Points from the team WOD will go toward the overall point tally

This week builds strength, skill, and conditioning volume with purposeful layering of barbell complexes, gymnastics development, and metabolic challenges. Monday kicks off with a squat and plyometric combo to build lower body power, paired with a short interval conditioning mash-up. Tuesday challenges power snatch cycling and endurance with “Simple Design” alongside a focused core finisher. Midweek balances heavy clean and bench press work with high-volume wall balls before Thursday’s strict gymnastics strength session and high-volume toes-to-bar chipper. Friday blends deadlift power with a fast-paced dumbbell and jump rope AMRAP. Saturday we tackle member of the month WOD Torven. Sunday closes the week with a 40-minute EMOM rotating row, kettlebell swings, ring push-ups, and GHD sit-ups to develop sustained stamina and midline control.

Achilles Week 1 Highlights

Strength & Weightlifting Progressions:

• Monday: Clean and Front Squat Complex 
• Tuesday: Deadlift + Single Leg Broad Jump Combo
• Thursday: Power Snatch Cluster Sets up to 85% 
• Friday: Split Jerk Doubles

Conditioning Focus:

• Monday: “Meat Sweats” – Leg Stamina Burner with Running and Escalating Front Squats
• Tuesday: “Cornbread Collapse” – High-intensity posterior chain mash-up of Kettlebell Swings and Burpees
• Wednesday: “Shepherd’s Pie” – Fatigued Gymnastics workout centered around Ring Muscle-Up volume
• Thursday: “Breakfast for Dinner” – 14min-AMRAP centered around bodyweight conditioning stamina
• Friday: “Biscuits and Gravy” – Push / Pull Pumpy EMOM
• Saturday: “2 Part WOD Mecton + Complex
• Sunday: “Spicy Tuna Roll” – Handstand Walk Focused Gymnastics Conditioning Piece.
  

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.

Medusa Week 5 Highlights

Strength & Weightlifting Progressions:

• Monday: Clean & Jerk Complex – Full barbell path development to a max for the day
• Tuesday: Weighted Pull-Ups – Max strength in gymnastics pulling
• Thursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength Test
• Sunday: Accessory Finisher – Posterior chain, midline, and overhead control

Conditioning Focus:

• Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine output
• Tuesday: “Trinity” – Pacing and stamina through mixed-modal pressing and gymnastics
• Wednesday: “Sentinel Storm” – Repeat effort AMRAPs testing aerobic capacity and barbell cycling
• Thursday: “Walking on the Walls” – Re-test of chipper-style sprint with gymnastics and explosive movements
• Friday: “The Oracle” – Benchmark-style couplet emphasizing pulling and hinging at intensity
• Saturday: “Zion Uprising” – Partner waterfall format with consistent aerobic effort and bodyweight stamina
• Sunday: “Residual Self-Image” – Max effort aerobic intervals with lower body fatigue and posture challenge

Medusa Week 4 Highlights

Strength & Weightlifting Progressions:

• Monday: Snatch Pull + Hang Power Snatch + 2 Squat Snatch – Barbell mechanics and heavy position work
• Wednesday: Deadlift + Bench Press Alternating EMOM – Foundational power and horizontal pressing
• Friday: Back Squat EMOM – Rebuild position and strength under moderate load
• Sunday: Accessory Strength Finisher – Core tension, bracing, and odd-object stability

Conditioning Focus:

• Monday: Snatch + Box + Overhead Squat Triplet – Barbell cycling meets repeatable pacing
• Tuesday: Row + RMU Conditioning – Gymnastic volume, midline conditioning, and aerobic capacity
• Thursday: Handstand Walk Intervals – High-skill movement amidst long grind-style intervals
• Friday: “Closer to the Sun” – Barbell and gymnastics stamina benchmark re-test
• Saturday: Partner AMRAP Ladder + Row Intervals – Grip, coordination, and pacing with machine resets
• Sunday: GHD + Kettlebell + Box Jump Intervals – Posterior chain and midline development

PRVN Week Highlights

Strength & Weightlifting Progressions

• Tuesday: Clean Complex – Reinforce barbell speed and control from multiple positions
• Wednesday: Back Squat Wave – Volume and positional strength under controlled loads
• Thursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitions
• Friday: Push Press EMOM – Explosive overhead power at manageable volume
• Sunday: Front Squat Complex – Pause + reps to strengthen posture and midline integrity

Conditioning Focus

• Monday: “Murph” – High-volume benchmark to challenge endurance and stamina
• Tuesday: “Ventura, Ace Ventura” – Barbell cycling and machine output in an EMOM format
• Wednesday: Row, GHD, Box Jump Overs – Structured pacing intervals for consistent aerobic intensity
• Thursday: “Guano Madness” – Barbell cycling meets bar muscle-ups in a longer gymnastic stamina test
• Friday: “Finkle is Einhorn” – Wall walks, DB work, and runs in a mixed modal grind
  Saturday: CFC COMMUNITY WOD AND BBQ (Chipper and strength)
• Sunday: “Alrighty Then!” – Kettlebell lunge & TTB couplet for core tension and control under fatigue

Medusa Week 2 Highlights:

• Strength & Weightlifting Progressions:
  • Monday: Back Squat EMOM – Reinforcing position and power at moderate loading
  •  Wednesday: Deadlift + Seated Box Jumps – Developing rate of force production
  •  Thursday: Snatch Complex – Pulling mechanics and barbell awareness
  •  Friday: Bench Press Wave – Pressing strength and volume
  •  Sunday: Handstand Walk Skill Work – Continued gymnastics progression
• Conditioning Focus:
  • Tuesday: “Grand Theft Auto” – VO₂ max retest with classic running/burpee combo
  •  Wednesday: “DT” – Classic CrossFit barbell benchmark
  •  Thursday: Overhead Squat + Pull-Up Ladder – Midline control meets gymnastic density
  •  Friday: Echo Bike + Push-Up + TTB Intervals – Bodyweight and machine density work
  •  Saturday: MURPH
  •  Sunday: Farmers Carry + Handstand Walk – Grip, core, and gymnastics under fatigue