Persist Cycle 2026
Full Program Breakdown
The Persist Cycle focuses on performance gains through high-skill gymnastics and complex barbell movements. Over 8 weeks, athletes build strength-endurance, learn to perform under fatigue, and push their limits — anchored by The Pyramid machine progression and culminating in the TTT Ergathlon.
Weekly Snapshot
The Pyramid initial test + "Helen" Benchmark on Thursday.
Bench Press begins on Tuesday + high-skill Throwdown on Friday.
Snatch & Pyramid progressions continue + HSPU skill focus on Wednesday.
Snatch Waves on Monday + long partner down-and-back chipper on Saturday.
Bring-A-Friend Week! Partner workouts + Throwdown with a new take on a classic benchmark.
"Fight Gone Bad" benchmark + rebuilding percentages after back-off week.
Structural deload leading into the TTT Ergathlon on Saturday.
Test Week! Snatch 1RM, Bench Press 5RM, Front Squat AMRAP & Pyramid Retest.
Notable Strength Tests & Maxes
Fitness Path: Athletes build toward a 3RM Back Squat instead of snatching, with strict gymnastics strength options in place of the high-skill day.
Conditioning Tests & Benchmarks
400m Run + 21 Kettlebell Swings + 12 Pull-Ups 53 / 35 lb (24 / 16 kg)
Wall Balls · Sumo DLHP · Box Jumps · Push Press · Row (cals)
1 min per station, 1 min rest between rounds
4 Min Echo · 4 Min Row · 4 Min Ski
*Rest 1 Min*
3 Min Echo · 3 Min Row · 3 Min Ski
*Rest 1 Min*
2 Min Echo · 2 Min Row · 2 Min Ski
*Rest 1 Min*
1 Min Echo · 1 Min Row · 1 Min Ski Initial test in Week 1 · Retest in Week 8
Extra Credit (from TTT Compete): Rope Climb / Hang Clean progressions + Bodybuilding & Strongman sessions + "Pyramid" support session.
Community Events & Holidays
Full Cycle Breakdown
The Persist Cycle puts the year's base building to work — shattering plateaus with more complex strength work, higher-skill movements like the snatch, and increased strength-endurance across barbell and gymnastics. A/B weeks add variance while primary tests stay linear and measurable.
💪Strength
Block formats, frequency, and overarching goals.
Squat Snatches — building towards a 1RM test at the end of the cycle.
Alternates between Core strength on longer conditioning days and Bench Press building to a 5RM test.
Varied Skill Day — 3 options each week: Endurance, Skill, and Strength so every athlete targets their limiting factor.
Primarily an endurance day, also includes upper body pulling bodybuilding.
Strength-endurance focus — alternating between Power Clean + Jerks and Front Squats to hit multiple styles of strength.
Overflow strength day — Mixed Upper Body Strength to complement the weekly partner workout.
Fitness Path Notes: Athletes build toward a 3RM Back Squat rather than snatching. Strict gymnastics strength options replace the high-skill Wednesday session.
🔥Metcon
Conditioning formats, time domains, and tests/retests.
The Persist Cycle builds capacity through higher complexity movements in metcons and intervals as athletes develop gymnastics and barbell cycling proficiency. A major focus is the TTT Pyramid progression — a machine-based endurance test that builds toward the TTT Ergathlon. Classic CrossFit benchmarks like Helen and Fight Gone Bad also return.
⚠️ The format below follows a rotating schedule — conditioning pieces will not fall on these exact days every week.
Dense gymnastics or barbell cycling metcons.
A week: Pyramid progressions
B week: Long grindy AMRAPs
Longer round-for-time metcons and intervals.
A week: Mixed running metcons
B week: Pyramid progressions
Weekly TTT Throwdown.
Partner workouts with emphasis on longer conditioning (30–40 min).
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.
Rope Climb / Hang Clean progressions from TTT Compete or rope climb skill work.
Lower body pulling bodybuilding + shoulders and arms bodybuilding.
Pyramid Session #2 from TTT Compete — additional machine work for endurance progression.
Movement & mobility drills to support skill development and recovery.
🔀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. Use as standalone program or cherry-pick to complement Main Path.
Strength: Push Press 3RM
Conditioning: Lower body work + unilateral bias + machine recovery
A week: Cyclical mixed endurance
B week: Hyrox training (40 min duration)
Strength: Front Squat 1RM (post-activation potentiation methods)
Conditioning: CrossFit intervals — couplets/triplets
A week: Hyrox sessions
B week: Non-mixed power endurance (25 min cap)
Finisher: Varied midline strength
Strength: Hand-Release Deadlift 3RM
Conditioning: Upper body muscle endurance intervals
Conditioning: Absolute strength intervals or desaturation/sprint repeat intervals
Accessory: Upper body or strongman based on the week
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.
Persist Cycle 2026
Full Program Breakdown
The Persist Cycle focuses on performance gains through high-skill gymnastics and complex barbell movements. Over 8 weeks, athletes build strength-endurance, learn to perform under fatigue, and push their limits — anchored by The Pyramid machine progression and culminating in the TTT Ergathlon.
Weekly Snapshot
Sep 14 – Sep 20
The Pyramid initial test + "Helen" Benchmark on Thursday.
Sep 21 – Sep 27
Bench Press begins on Tuesday + high-skill Throwdown on Friday.
Sep 28 – Oct 4
Snatch & Pyramid progressions continue + HSPU skill focus on Wednesday.
Oct 5 – Oct 11
Snatch Waves on Monday + long partner down-and-back chipper on Saturday.
Oct 12 – Oct 18
Bring-A-Friend Week! Partner workouts + Throwdown with a new take on a classic benchmark.
Oct 19 – Oct 25
"Fight Gone Bad" benchmark + rebuilding percentages after back-off week.
Oct 26 – Nov 1
Structural deload leading into the TTT Ergathlon on Saturday.
Nov 2 – Nov 8
Test Week! Snatch 1RM, Bench Press 5RM, Front Squat AMRAP & Pyramid Retest.
Notable Strength Tests & Maxes
Fitness Path: Athletes build toward a 3RM Back Squat instead of snatching, with strict gymnastics strength options in place of the high-skill day.
Conditioning Tests & Benchmarks
400m Run + 21 Kettlebell Swings + 12 Pull-Ups 53 / 35 lb (24 / 16 kg)
Wall Balls · Sumo DLHP · Box Jumps · Push Press · Row (cals)
1 min per station, 1 min rest between rounds
4 Min Echo · 4 Min Row · 4 Min Ski
*Rest 1 Min*
3 Min Echo · 3 Min Row · 3 Min Ski
*Rest 1 Min*
2 Min Echo · 2 Min Row · 2 Min Ski
*Rest 1 Min*
1 Min Echo · 1 Min Row · 1 Min Ski Initial test in Week 1 · Retest in Week 8
Extra Credit (from TTT Compete): Rope Climb / Hang Clean progressions + Bodybuilding & Strongman sessions + "Pyramid" support session.
Community Events & Holidays
Full Cycle Breakdown
The Persist Cycle puts the year's base building to work — shattering plateaus with more complex strength work, higher-skill movements like the snatch, and increased strength-endurance across barbell and gymnastics. A/B weeks add variance while primary tests stay linear and measurable.
💪Strength
Block formats, frequency, and overarching goals.
Squat Snatches — building towards a 1RM test at the end of the cycle.
Alternates between Core strength on longer conditioning days and Bench Press building to a 5RM test.
Varied Skill Day — 3 options each week: Endurance, Skill, and Strength so every athlete targets their limiting factor.
Primarily an endurance day, also includes upper body pulling bodybuilding.
Strength-endurance focus — alternating between Power Clean + Jerks and Front Squats to hit multiple styles of strength.
Overflow strength day — Mixed Upper Body Strength to complement the weekly partner workout.
Fitness Path Notes: Athletes build toward a 3RM Back Squat rather than snatching. Strict gymnastics strength options replace the high-skill Wednesday session.
🔥Metcon
Conditioning formats, time domains, and tests/retests.
The Persist Cycle builds capacity through higher complexity movements in metcons and intervals as athletes develop gymnastics and barbell cycling proficiency. A major focus is the TTT Pyramid progression — a machine-based endurance test that builds toward the TTT Ergathlon. Classic CrossFit benchmarks like Helen and Fight Gone Bad also return.
⚠️ The format below follows a rotating schedule — conditioning pieces will not fall on these exact days every week.
Dense gymnastics or barbell cycling metcons.
A week: Pyramid progressions
B week: Long grindy AMRAPs
Longer round-for-time metcons and intervals.
A week: Mixed running metcons
B week: Pyramid progressions
Weekly TTT Throwdown.
Partner workouts with emphasis on longer conditioning (30–40 min).
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.
Rope Climb / Hang Clean progressions from TTT Compete or rope climb skill work.
Lower body pulling bodybuilding + shoulders and arms bodybuilding.
Pyramid Session #2 from TTT Compete — additional machine work for endurance progression.
Movement & mobility drills to support skill development and recovery.
🔀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. Use as standalone program or cherry-pick to complement Main Path.
Strength: Push Press 3RM
Conditioning: Lower body work + unilateral bias + machine recovery
A week: Cyclical mixed endurance
B week: Hyrox training (40 min duration)
Strength: Front Squat 1RM (post-activation potentiation methods)
Conditioning: CrossFit intervals — couplets/triplets
A week: Hyrox sessions
B week: Non-mixed power endurance (25 min cap)
Finisher: Varied midline strength
Strength: Hand-Release Deadlift 3RM
Conditioning: Upper body muscle endurance intervals
Conditioning: Absolute strength intervals or desaturation/sprint repeat intervals
Accessory: Upper body or strongman based on the week
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.
B: Barbell Cycling
B: Rope Climb/Hang Clean from Compete
Conditioning: Lower Body Intervals + Unbiased Lower + Machine Recovery
B: Bench Press 5RM
B: Grip/Grind AMRAPs
B: Shoulder + Arms Bodybuilding
A Week: Cyclical Mixed Endurance
B Week: Hyrox (40 minute duration)
B: Classic Rounds for Time
Conditioning: CrossFit intervals - couplets/triplets
B: None
B: Pyramid Progressions
B Week: Non-Mixed Power Endurance (25 minute cap)
Finisher: Varied Midline Strength
B: Front Squat Strength Endurance
B: Snatch Accessory
Conditioning: Upper Body Muscle Endurance Intervals
Accessory Strength: Upper Body Accessory or Strongman Based on Week
Questions? Ask a TTT Coach through the member site.