Coming up this week:
June 16- Summer Stampede begins– Run 26.2 miles (and track it in Chalk It Pro) between June 16-July 15!
June 19: Juneteenth & Mile for Miles: 6am, 9am, and 4pm only
June 21: “Miles”
Welcome to the new “Achilles” programming cycle!
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
