Monday – August 18 Strict Gymnastics + “Into the Fire” (Interval Conditioning) Stimulus: Controlled strength volume / Output intervals Focus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensity Accessory: Biceps, grip, and positional strength under fatigue
Tuesday – August 19 Strength EMOM – “Hulking Out” Stimulus: Absolute and barbell stamina strength Focus: Back squat progression + clean and push press complex with built-in recovery Accessory: Posterior chain, core carries, and isometric strength for squat and press support
Wednesday – August 20 Sprint Intervals – “Running Through the Middle” Stimulus: Aerobic repeatability / Grip-intensive gymnastics Focus: 8 intervals combining short runs, toes to bar, and rope climbs with 1:00 rest for partial recovery Accessory: Hip thrusts, plank variations, and lateral stability
Thursday – August 21 Snatch Technique + “Salt Burn” (10:00 AMRAP) Stimulus: High-skill barbell and pressing stamina Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow Accessory: Isometric holds, pulling mechanics, and posterior chain coordination
Friday – August 22 Stamina Intervals – “Tauros” Stimulus: Muscular fatigue / Pressing and midline control Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue Accessory: Knee extensions, sled drags, and triceps support work
Saturday – August 23 Bench Mark HERO WOD
Bradshaw Accessory: Sled pulls, hamstring curls, and horizontal pulling mechanics
Sunday – August 24 Core Stamina – “Midline Mania” Stimulus: Low-intensity aerobic / Midline and structural stability Focus: 6-round EMOM combining bike, sit-ups, plate push, running, wall sits, and sandbag carries Accessory: Focused trunk development and movement control
This 8-week cycle is built to develop raw strength, barbell proficiency, and bodyweight control by progressing from the technical foundations we built in the Achilles cycle. Structured into two progressive 4-week blocks—with a deload at the end of each—Hercules is designed to push athletes toward new levels of performance while allowing time to recover and adapt.
We finish with a full test week (October 6–12) to express our development, followed by a transition week (October 13–19) before entering our pre-Open phase with the Artemis cycle.
Strength Progressions
We’ll build foundational strength through moderate-to-heavy volume in the 3–5 rep range, aiming for new rep maxes in the:
3RM Back Squat
3RM Deadlift
3RM Push Press
Olympic Lifting
Power cleans take center stage this cycle, culminating in a 1RM Power Clean test. Olympic lifts will appear in complexes, cycling, and power variations to improve barbell confidence, speed, and positional strength.
Gymnastics Development Expect strict pulling and pushing work multiple times per week, with a weekly dedicated skill session focusing on higher-level movements such as:
Muscle-ups
Toes-to-bar
Handstand Walks / Holds
Conditioning Design Two days each week will showcase classic CrossFit: gritty couplets, triplets, chippers, and sprint formats. We’ll complement this with:
One weekly EMOM-style session to build pacing and movement variety
Monostructural aerobic efforts to support endurance and recovery
This cycle is about building a powerful and resilient base—one that prepares athletes to transition smoothly into Open-focused prep with confidence.
Cycle Highlights and Benchmarks
Week 2: “The Lyon”
Originally programmed Sept 28, 2023
5 Sets for Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups – Rest 2:00 between rounds –
Load: 165/115 lb (75/52 kg) Time Cap: 25:00 Goal Time: Sub 20:00
Primary Objective: Best time Secondary Objective: All movements unbroken
Week 8: Deload + Pre-Test Prep
A reset week to prime athletes for the upcoming test week. Expect lighter loading, refined positions, and movement-focused conditioning to promote full recovery and performance readiness.
Test Week: October 6–12
We express the gains built over the previous 8 weeks. Testing includes:
1RM Power Clean
3RM Back Squat
3RM Push Press
3RM Deadlift
Conditioning and skill benchmarks
Transition Week: October 13–19
Low-volume, movement-based training to restore and recover before launching into Artemis, our pre-Open prep cycle.
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.
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.
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.
Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)
Sunday: Deadlift under fatigue in interval sprint format
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.
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%)
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
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)
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.
Kicking off Monday 5am until to finale team WOD on Saturday. We will announce the winning team at Beyond the Pale Saturday afternoon.
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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
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.
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.
