New Cycle starts this week.
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

Mondays workout is below, but here is the weekly preview
Daily Focus & Workout Highlights
Monday – August 11
Back Squat Strength + “Big Daddy Strength”
Stimulus: Lower-body strength / Mixed pulling and squat conditioning
Focus: Heavy back squat in moderate volume range, followed by strict pulling, KB lunges, and wall ball conditioning
Accessory work reinforces midline control and leg drive under fatigue.

Tuesday – August 12
Push Press Strength + “The Zohan Special”
Stimulus: Upper-body power / Mixed modal skill work
Focus: Moderate-heavy push press strength followed by EMOM conditioning alternating jump rope, TTB, bike, and DB pressing
Accessory focus on shoulder stability and core engagement in overhead positions.

Wednesday – August 13
Power Clean EMOM + “You Can Do It!”
Stimulus: Explosive barbell cycling / Burpee-barbell interference
Focus: Quality power cleans at a consistent heavy load, then a fast-paced burpee/power clean ladder for time
Accessory work targets bar path efficiency and front rack strength.

Thursday – August 14
Running/Rowing Intervals – “Billy’s Big Day”
Stimulus: Aerobic repeatability / Leg stamina
Focus: Mixed run, squat, and row intervals with fixed rest to maintain consistency across sets
Accessory work supports running mechanics and posterior chain durability.

Friday – August 15
Deadlift Strength + “Uncut Grind”
Stimulus: Lower-body pulling strength / Grip & press stamina
Focus: Moderate-heavy deadlifts followed by interval strength-conditioning blends of KB swings, rows, and strict dips
Accessory work reinforces hinge mechanics and pressing stability.

And finally Mondays Workout
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
2 Sets x :15 Passive Hang + :15 Active Hang
General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romanian Deadlift
8/8 Single Arm Kettlebell Front Rack Squat
6/6 Goblet Lateral Lunges
6/6 Single Arm Rotational Ring Rows
3 Jumping Pull-Ups w/Eccentric (2-3 sec)
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%

Back Squat
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%

% of 1RM Back Squat

“Big Daddy Strength”

10:00 AMRAP
5/4 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
5/4 Strict Pull-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 53/35lb, 24/16kg
For the Single Kettlebell Front Rack Walking Lunge, switch hands at the 25ft (7.5m) turnaround
Level 2:

10:00 AMRAP
4/3 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
4/3 Strict Pull-Ups
16 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 44/26lb, 20/12kg

Level 1:
10:00 AMRAP
4/3 Banded Strict Pull-Ups
50ft Bodyweight Walking Lunge
4/3 Banded Strict Pull-Ups
12 Wall Balls
Wall Ball: 14/10lb, 6/4kg

Masters 55+:
10:00 AMRAP
4/3 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
4/3 Strict Pull-Uxps
16 Wall Balls

Wall Ball: 14/10lb, 6/4kg
Kettlebell: 35/16lb, 16/8kg

Goal: 4+ Rounds

Primary Objective: Unbroken Lunges and Wall Balls
Secondary Objective: Unbroken Strict Pull-Ups

RPE 6/10
*The goal here today is not to push, but more to build volume and sustainable work here. Focus on keeping the reps clean and as close to unbroken as possible, with just smooth movement between sets.

Movement Modifications:

• Strict Pull-Ups: Banded Strict Pull-Ups, Toenail Spot Strict Pull-Ups, Jumping Pull-Ups with Eccentric (3sec)
• Single Kettlebell Front Rack Walking Lunge: Lighten the load, adjust to a goblet walking lunge, or move to bodyweight walking lunges.
• Wall Balls: Adjust the load first, then next adjust the volume, and finally we can adjust to air squats if needed.