Mobility Prep and Activation
2:00 Cardio Choice
:30 Puppy Dog Pose
:15/:15 Overhead Lat/Tricep Stretch
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
General Movement Prep
2 Sets: For Quality
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
8 Dual Dumbbell Romanian Deadlifts
8 Dual Dumbbell Curl to Press
Specific Push Press Prep and Build
1 Clean Lift Off + 1 Slow Power Clean + 1 Power Clean
3 Power Cleans @ 40%
3 Power Cleans @ 50%
2 Power Cleans @ 60%

Power Clean

Strength
10:00 EMOM
1 Rep @ 70%+
% of 1RM Power Clean

Level 1:
10:00 EMOM
3 Hang Power Cleans with Pause in the Catch @ 6-7 RPE across
*Goal: Reinforce Bar Path and a quality Front Rack Catch

Modifications:

Adjust to 3-5 Dual Dumbbell Power Cleans for those with Front Rack Mobility Issues.

Move to a Hang Power Clean or Block Power Clean for those with lower back discomfort

“You Can Do It!”
For Time: 12 minute cap
10-1 Bar Facing Burpees
1-10 Power Cleans
Barbell: 135/95lb, 61/43kg

Level 2:
Barbell: 95/65lb, 61/43kg

Level 1:
For Time:
10-1 Bar Facing Burpees
1-10 Hang Power Cleans
Barbell: 65/45lb, 30/20kg

Masters 55+:
Barbell: 75/55lb, 34/25kg

Goal Time Domain: 6:00-9:00
Time Cap: 12:00
Stimulus: Barbell Conditioning / Cycling Patterns
RPE: 8.5/10
The goal is to up the intensity here as both these movements will get the heart rate revving. The idea behind this progression in the week is to have a more moderate day, then a slight uptick on Tuesday and then finish off the three day build with a good intense burst effort with this barbell burner.
Primary Objective: Complete the workout in sub 9
Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.
Movement Modifications:

• Bar Facing Burpees: First move to lateral burpees over the barbell, then traditional burpees, and finally adjusting to an elevated burpee or no push-up, no jump burpee (up down) would be a great alternative for the day.
• Power Cleans: Adjust loads first, then secondarily move to a Hang Power Clean. Alternatively for those with front rack limitations lets move to a dumbbell power clean.

Mobility Prep and Activation
:30/:30 Banded Lat Stretch
:30 Cat Cows + :30 Quadruped Spinal CARS
:30 Down Dog Calf Gas Pedals
General Movement Prep
3 Sets: For Quality
:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)
6/6 Single Arm Upright Rows
6/6 Single Arm Strict Press
8 Bar Kip Swings
:15 Tuck L-Hang
Specific Push Press Prep and Build
5 Empty Barbell Push Press
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%

Strength
Push Press
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 Push Press

Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across

Modifications:

Adjust to a Landmine Press for those with shoulder impingement.

Adjust to a Strict Press for those with lower back discomfort in the dip and drive and with more loads

Adjust to a Single Arm Dumbbell Strict Press for those with range of motion issues.

“The Zohan Special”
For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg
Level 2:
For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Alternating Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest
Dumbbells: 35/25lb, 15/12kg

Level 1:
for Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Kipping Knees to Chest
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest

Dumbbells: 25/15lb, 12/7kg
Masters 55+:
For Reps
15:00 EMOM
minute 1: Double Unders
minute 2: Alternating Toes to Bar
minute 3: Calorie Bike
minute 4: Dumbbell Push Press
minute 5: Rest
Dumbbells: 30/20lb, 14/9kg

Stimulus and Objectives:

Goal: 85-140 Reps / Set

This workout is looking for max reps at each station with the focus on capacity and movement efficiency. We are allowing any bike today for the max calories with a note that of course certain bikes will accumulate more calories than other.

Stimulus: Muscular Endurance and Stamina / Midline Emphasis
RPE: 7-8/10
*The goal here is not to max out, but to work on sustainable reps within the time frame, with the work to rest ratio staying at 4:1. This will put us up to threshold capacity and test our muscular endurance and stamina.

Primary Objective: Max Total Calories
Secondary Objective: Consistent across with an extra emphasis on the 3rd round here to push the level a bit.

Movement Modifications:

• Double Unders: Adjust to Single Unders or can move to a Ski Erg for those with any calf issues today.
• Toes to Bar: Adjust to Alternating Toes to Bar, Toes to Target, Kipping Knees to Armpits, then move to Kipping Knees to Chest. Adjustments can be made to strict knee raises or even V-Ups, Alt V-Ups or Abmat Sit-Ups if hanging is an issue.
• Dumbbell Push Press: Let’s adjust loads first and then secondary stay with a strict press. If needed for ROM issues, move to single arm landmine press for 30 seconds on each side.

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.

Sunday Funday! Grunt work edition
Partners- split how you want
10 Minutes
14 sandbag cleans to your shoulder
28 wall balls 30/20

Wod 2
10 MInutes
30 ski
15 Double Db devil press

Wod 3-15ish minute cap
For time
20 toes to bar
25 shoulder to overhead 135/95
30 Cleans 155/105
35 deadlifts 185/135
Row 2000
35 deadlifts
30 cleans
25 shoulder to oh
20 toes to bar

8am
40 Minutes
Teams of 3
3 200m runs (each person run ones)
50 cal ski
50 cal row
***between each station complete 30 cals on the bike

9am
Warm-Up:

10 minutes For Quality 
1:00 Cardio Choice 
20 Lateral Line Hops 
10 Alternating Reverse Lunges
5 Inchworm Push-Ups 
10 Alternating Scorpions

Conditioning

5 Sets

90 second AMRAP 
12 American Kettlebell Swings 
12 Line Facing Burpees 
-Max Calorie ski

3:00 Rest b/t AMRAPs

Load: 53/35lb, 24/16kg