Ultimus Cycle 2026
Full Program Breakdown
The Ultimus Cycle takes the strength and conditioning gains from the last 8 weeks and builds them toward sport performance. Over 8 weeks, athletes emphasize higher skill movements and higher intensity conditioning while staying balanced enough to keep members healthy. The cycle culminates in TTT's Annual Winter is Coming Classic followed by a holiday deload heading into the new year.
Weekly Snapshot
Initial tests for strength and metcon + CHAD option on Wednesday or Saturday.
Lifting progressions begin + BMU skill training on Wednesday.
"Jackie" on Monday + Thanksgiving partner workout on Thursday.
Bring-A-Friend Week! Partner workouts, strength deload, and a Strongman day on Thursday.
"Cindy" on Monday + the full TTT Throwdown on Friday.
WICC Week! All 4 Winter is Coming Classic workouts spread throughout the week.
Back off in intensity after the WICC + holiday workouts with at-home options around Christmas.
Retest week! Strength and metcon retests + finish with a New Year's Throwdown on Friday (Jan 1).
Notable Strength Tests & Maxes
Fitness Path: Athletes build towards a 5RM Deadlift instead of the snatch complex, and a 1RM Push Press instead of the split jerk. Conditioning is adjusted on some days to remove higher skill gymnastics and Olympic lifting complexity under fatigue.
Conditioning Tests & Benchmarks
12 Power Clean — 135/95 lbs (61/43 kg)
12 Toes-to-Bar
9 Hang Squat Clean — 135/95 lbs (61/43 kg)
9 Chest-to-Bar
6 Thrusters — 135/95 lbs (61/43 kg)
6 Bar Muscle-Ups Test in Week 1 · Retest in Week 8
1000m Row + 50 Thrusters (45/35 lbs) + 30 Pull-Ups Monday of Week 3 (Nov 23)
5 Pull-Ups + 10 Push-Ups + 15 Air Squats Monday of Week 5 (Dec 7)
Extra Credit (from TTT Compete): Shuttle Run / Double Under / Rowing progressions + Bench Press 1RM progressions from TTT Strength Bias + endurance and bodybuilding support work.
Community Events & Holidays
Full Cycle Breakdown
The Ultimus Cycle reintroduces higher amounts of variance into the daily schedule while maintaining key progressions. An alternating A/B week structure emphasizes higher skill movements like the Snatch and Split Jerk, balanced with slow lifts, bodybuilding, and power/explosive training to keep athletes healthy even with the increased complexity.
💪Strength
Block formats, frequency, and overarching goals.
Alternates between Squat Clean Endurance and Lower Body Power/Explosive + Upper Body Pulling combos.
A weeks: No strength to allow for longer conditioning pieces.
B weeks: Clean and Jerks from varied positions.
Alternates A weeks of Snatch Complexes and B weeks of skill prep for higher skill metcons.
A weeks: Strict Pulling strength.
B weeks: Deadlift and Strongman work.
Two of the main progressions: Split Jerks on A weeks and Snatch Complexes on B weeks.
Overflow strength day — Upper Body and Grip Strength to complement the weekly partner workout.
Fitness Path Notes: Fitness athletes build towards a 5RM Deadlift instead of the snatch complex and a 1RM Push Press instead of the split jerk. Some conditioning pieces are adjusted to remove higher skill gymnastics and Olympic lifting complexity under fatigue.
Week 1 Note: The Monday and Wednesday templates are switched in Week 1 to account for the CHAD option on Wednesday.
🔥Metcon
Conditioning formats, time domains, and tests/retests.
The Ultimus Cycle shifts toward a sport style of training with a higher emphasis on traditional AMRAPs and For Time workouts. Intervals are still included, designed to increase intensity with built-in rest or add volume without excessive strain. The training culminates in TTT's Annual Winter is Coming Classic, a fun online competition exclusively within the TTT Community. For TTT Affiliate, these workouts are spread across the full week to keep intensity, volume, and density under control. The test/retest metcon this cycle is "The NEW Super Bario Bros.", designed to test barbell cycling and gymnastics proficiency in a progressive format.
⚠️ The format below follows a rotating schedule — conditioning pieces will not fall on these exact days every week.
A mix of barbell and gymnastics combos or simple, longer metcons.
A week: Long grindy metcons
B week: Barbell and gymnastics density
Short, sprinty workouts and higher-skill metcons.
A week: Odd object metcons
B week: Machine-biased training
Mixed CrossFit intervals in varied formats.
Partner variations of the TTT Throwdown.
Mixed CrossFit metcon based on the remainder of the week.
🎯Skill & Extra Credit Work
Progressions, goals, and optional add-ons for different skill levels.
Extra credit elements are performed on a rotating basis throughout the week. Each element is hit weekly, but the day shifts based on overall programming balance.
Shuttle Run / Double Under / Rowing progressions from TTT Compete.
Bench Press 1RM progressions from TTT Strength Bias.
Zone 2 Bike and Ski / Echo Intervals on alternating endurance sessions.
Movement & mobility drills to support skill development and recovery.
Lower body bodybuilding support work.
Static Handstand Hold and Handstand Walk skill training.
🔀TTT Hybrid Path
Strength & conditioning focus for the everyday gym goer.
A blend of general strength training, bodybuilding, athleticism, endurance work, movement-friendly CrossFit workouts, and Hyrox sessions. This cycle is about movement variation and keeping touches on all patterns as we navigate the upcoming holidays. Use as standalone program or cherry-pick to complement Main Path.
Strength: Squat pattern variance (exposure over linear progressions)
Conditioning: CrossFit upper press combinations in a muscular endurance fashion
A week: Cyclical mixed endurance
B week: Hyrox training (40 min duration)
Strength: Power development supersets through exercise selection variance
Conditioning: CrossFit couplets and triplets
A week: Hyrox sessions
B week: Non-mixed power endurance (25 min cap)
Finisher: Midline
Strength: Upper/lower alternating bodybuilding supersets (odd weeks upper, even weeks lower)
Conditioning: Bodybuilding accessory work
Conditioning: Fatigued strength training
Accessory: Midline and positional strength emphasizing the strength patterns
Recovery day — mixed machines, lower intensity/steady state.
Daily Split Template
The order of conditioning/metcon pieces is subject to rotation to keep the week balanced. Strength progressions remain consistent throughout.
Questions? Ask a TTT Coach through the member site.
Ultimus Cycle 2026
Full Program Breakdown
The Ultimus Cycle takes the strength and conditioning gains from the last 8 weeks and builds them toward sport performance. Over 8 weeks, athletes emphasize higher skill movements and higher intensity conditioning while staying balanced enough to keep members healthy. The cycle culminates in TTT's Annual Winter is Coming Classic followed by a holiday deload heading into the new year.
Weekly Snapshot
Nov 9 - Nov 15
Initial tests for strength and metcon + CHAD option on Wednesday or Saturday.
Nov 16 - Nov 22
Lifting progressions begin + BMU skill training on Wednesday.
Nov 23 - Nov 29
"Jackie" on Monday + Thanksgiving partner workout on Thursday.
Nov 30 - Dec 6
Bring-A-Friend Week! Partner workouts, strength deload, and a Strongman day on Thursday.
Dec 7 - Dec 13
"Cindy" on Monday + the full TTT Throwdown on Friday.
Dec 14 - Dec 20
WICC Week! All 4 Winter is Coming Classic workouts spread throughout the week.
Dec 21 - Dec 27
Back off in intensity after the WICC + holiday workouts with at-home options around Christmas.
Dec 29 - Jan 4
Retest week! Strength and metcon retests + finish with a New Year's Throwdown on Friday (Jan 1).
Notable Strength Tests & Maxes
Fitness Path: Athletes build towards a 5RM Deadlift instead of the snatch complex, and a 1RM Push Press instead of the split jerk. Conditioning is adjusted on some days to remove higher skill gymnastics and Olympic lifting complexity under fatigue.
Conditioning Tests & Benchmarks
12 Power Clean - 135/95 lbs (61/43 kg)
12 Toes-to-Bar
9 Hang Squat Clean - 135/95 lbs (61/43 kg)
9 Chest-to-Bar
6 Thrusters - 135/95 lbs (61/43 kg)
6 Bar Muscle-Ups Test in Week 1 | Retest in Week 8
1000m Row + 50 Thrusters (45/35 lbs) + 30 Pull-Ups Monday of Week 3 (Nov 23)
5 Pull-Ups + 10 Push-Ups + 15 Air Squats Monday of Week 5 (Dec 7)
Extra Credit (from TTT Compete): Shuttle Run / Double Under / Rowing progressions + Bench Press 1RM progressions from TTT Strength Bias + endurance and bodybuilding support work.
Community Events & Holidays
Full Cycle Breakdown
The Ultimus Cycle reintroduces higher amounts of variance into the daily schedule while maintaining key progressions. An alternating A/B week structure emphasizes higher skill movements like the Snatch and Split Jerk, balanced with slow lifts, bodybuilding, and power/explosive training to keep athletes healthy even with the increased complexity.
💪Strength
Block formats, frequency, and overarching goals.
Alternates between Squat Clean Endurance and Lower Body Power/Explosive + Upper Body Pulling combos.
A weeks: No strength to allow for longer conditioning pieces.
B weeks: Clean and Jerks from varied positions.
Alternates A weeks of Snatch Complexes and B weeks of skill prep for higher skill metcons.
A weeks: Strict Pulling strength.
B weeks: Deadlift and Strongman work.
Two of the main progressions: Split Jerks on A weeks and Snatch Complexes on B weeks.
Overflow strength day: Upper Body and Grip Strength to complement the weekly partner workout.
Fitness Path Notes: Fitness athletes build towards a 5RM Deadlift instead of the snatch complex and a 1RM Push Press instead of the split jerk. Some conditioning pieces are adjusted to remove higher skill gymnastics and Olympic lifting complexity under fatigue.
Week 1 Note: The Monday and Wednesday templates are switched in Week 1 to account for the CHAD option on Wednesday.
🔥Metcon
Conditioning formats, time domains, and tests/retests.
The Ultimus Cycle shifts toward a sport style of training with a higher emphasis on traditional AMRAPs and For Time workouts. Intervals are still included, designed to increase intensity with built-in rest or add volume without excessive strain. The training culminates in TTT's Annual Winter is Coming Classic, a fun online competition exclusively within the TTT Community. For TTT Affiliate, these workouts are spread across the full week to keep intensity, volume, and density under control. The test/retest metcon this cycle is "The NEW Super Bario Bros.", designed to test barbell cycling and gymnastics proficiency in a progressive format.
Warning: The format below follows a rotating schedule. Conditioning pieces will not fall on these exact days every week.
A mix of barbell and gymnastics combos or simple, longer metcons.
A week: Long grindy metcons
B week: Barbell and gymnastics density
Short, sprinty workouts and higher-skill metcons.
A week: Odd object metcons
B week: Machine-biased training
Mixed CrossFit intervals in varied formats.
Partner variations of the TTT Throwdown.
Mixed CrossFit metcon based on the remainder of the week.
Schedule rotates
to keep the week balanced
🎯Skill & Extra Credit Work
Progressions, goals, and optional add-ons for different skill levels.
Extra credit elements are performed on a rotating basis throughout the week. Each element is hit weekly, but the day shifts based on overall programming balance.
Shuttle Run / Double Under / Rowing progressions from TTT Compete.
Bench Press 1RM progressions from TTT Strength Bias.
Zone 2 Bike and Ski / Echo Intervals on alternating endurance sessions.
Movement and mobility drills to support skill development and recovery.
Lower body bodybuilding support work.
Static Handstand Hold and Handstand Walk skill training.
🔀TTT Hybrid Path
Strength & conditioning focus for the everyday gym goer.
A blend of general strength training, bodybuilding, athleticism, endurance work, movement-friendly CrossFit workouts, and Hyrox sessions. This cycle is about movement variation and keeping touches on all patterns as we navigate the upcoming holidays. Use as standalone program or cherry-pick to complement Main Path.
Strength: Squat pattern variance (exposure over linear progressions)
Conditioning: CrossFit upper press combinations in a muscular endurance fashion
A week: Cyclical mixed endurance
B week: Hyrox training (40 min duration)
Strength: Power development supersets through exercise selection variance
Conditioning: CrossFit couplets and triplets
A week: Hyrox sessions
B week: Non-mixed power endurance (25 min cap)
Finisher: Midline
Strength: Upper/lower alternating bodybuilding supersets (odd weeks upper, even weeks lower)
Conditioning: Bodybuilding accessory work
Conditioning: Fatigued strength training
Accessory: Midline and positional strength emphasizing the strength patterns
Recovery day for mixed machines, lower intensity steady state.
Daily Split Template
The order of conditioning/metcon pieces is subject to rotation to keep the week balanced. Strength progressions remain consistent throughout.
B: Lower Body Power/Explosive + Upper Body Pulling
B: Simple Longer Metcons
B: Same
Conditioning: CrossFit Upper Press Combinations
B: Squat Clean and Jerk Variations
B: Barbell Cycling / Gymnastics Combos
B: Hang Power Clean Variations
A Week: Cyclical Mixed Endurance
B Week: Hyrox (40 minute duration)
B: None or Skill Prep
B: Skill AMRAPs and Chippers
B: Same
B: Mixed Echo / Ski Intervals
Conditioning: Classic CrossFit Couplets/Triplets
B: Deadlift or Strongman
B: Machine-Biased Conditioning
A Week: Hyrox
B Week: Non-Mixed Power Endurance (25 minute cap)
Finisher: Midline
B: Snatch Complexes
B: Unilateral Leg Strength - Varied Split Squats/Lunges
Conditioning: Bodybuilding Accessory
Accessory Strength: Midline Positional Strength
Questions? Ask a TTT Coach through the member site.