PRVN Affiliate Cycle: Hercules

“Forged Through Labor. Defined by Power.”

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

Stimulus: Barbell Conditioning / Full-Body Muscular Stamina
RPE: 8/10

Primary Objective: Best overall time
Secondary Objective: Unbroken shoulder-to-overhead sets

Dedication: Honoring Capt. David Lyon, a USAF Academy graduate killed in action on December 27, 2013. A reminder of courage, strength, and leadership.

Week 4: “Breakage”

Originally programmed Sept 28, 2022

4 Sets, Each for Max Distance

6:00 AMRAP
• 800m Run
• Max Meter Row
Rest 3:00 between sets
Running Time: 36:00 total

Stimulus: Monostructural Endurance
Focus: Sustainable effort, aerobic base development

Week 5: “9/11 Memorial Workout”

For Time:
Buy-In: 2001m Row
Then 9 Rounds of:

11 Toes-to-Bar
11 Power Cleans @ 110/70 lb (50/32 kg)
11 Wall Balls @ 20/14 lb to 10/9 ft target

Time Cap: 35:00 (M) / 36:00 (F)
Goal Time: 25:00–30:00
Stimulus: Chipper / Muscular Endurance
RPE: 8/10

Symbolism:

2001m row = year of the attack
9 rounds = September
11 reps = day of the attack
110 lb barbell = floors of the Twin Towers

This is a day of remembrance, reflection, and resilience.

Week 7: “Helanasty”

3 Rounds for Time:

21 Alt. Dumbbell Snatch 50/35 lb (22/16 kg)
400m Run
12 Overhead Squats 115/80 lb (52/35 kg)

Time Cap: 15:00
Goal Time: 9:00–13:00
Stimulus: High-End Aerobic + Muscular Stamina
RPE: 9/10

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.

Let’s get after it.
This cycle is about building strong, capable, confident athletes with the grit to chase progress and the structure to support their journey. Stay committed. Focus on quality. Embrace the work.

The Hercules Cycle begins August 11.