Team Soul Training 8-Week Competition Cycle

Following the Atlantic Coast Classic, Team Soul Training will begin our next 8 week training cycle leading directly into Soul Games 2026 on August 8th.

This cycle will continue building on many of the elements from our previous training block while slightly increasing the specificity and intensity of our competitive fitness preparation. While the cycle is designed for competitive CrossFit athletes, it is still highly approachable for newer athletes beginning their journey into competition and performance-based training.

Whether you train with us in person at Team Soul MIA or Team Soul FTL, or follow our programming remotely through SugarWOD, this cycle is designed to help athletes continue developing strength, conditioning, movement quality, confidence, and competitive readiness.

Anyone following the program is highly encouraged to participate in Soul Games 2026. Our in-house competition is one of the best opportunities for athletes to gain real competition experience in a challenging but supportive environment alongside the Team Soul community.

Who This Program Is For

This program is designed for athletes who want more structure, progression, and intent behind their training.

Some athletes following Team Soul Training are preparing for their first local CrossFit competition, while others are pursuing semifinal or CrossFit Games-level goals.

Regardless of experience level, every workout includes scaling opportunities, coaching support, and room for athletes to grow within a competitive training environment. The goal is to help athletes improve long-term while continuing to build confidence, consistency, and durability within the sport.

Sport-Specific Gymnastics Development

If you have followed Team Soul Training programming for a while, you are already familiar with our concept of Sport Specific Gymnastics.

These are higher skill, competition-style gymnastics movements designed to reflect what athletes commonly experience in competitive CrossFit settings. During this cycle, athletes will see two dedicated gymnastics-focused sessions each week.

The goal is not only to improve technical development while fresh, but also to improve execution, consistency, and efficiency under fatigue. Athletes will work through both isolated skill progressions and sport-specific gymnastics within conditioning pieces and competitive style workouts.

This structure helps athletes develop confidence in higher-pressure situations while learning how to maintain movement quality and decision-making as fatigue accumulates.

For newer athletes and beginner competitors, these sessions also provide valuable opportunities to learn movement standards, positional awareness, body control, and scaling strategies that are critical for long-term progression in the sport.

Weightlifting, Squatting, and Barbell Cycling

The weightlifting component of this cycle will continue emphasizing both technical precision and repeatability under fatigue.

Athletes can expect a combination of Olympic weightlifting technique work, barbell cycling development, and battery style lifting designed to improve resiliency at moderate to heavy percentages. The goal is to help athletes become more efficient and repeatable during high demand event scenarios similar to what is commonly experienced during local competitions, semifinals style events, and larger competitive fitness formats.

Back squats will continue playing a major role throughout the cycle with moderate to high volume programming focused on improving leg strength, muscular endurance, and positional integrity. Athletes will also begin transitioning toward heavier frontal plane loading to continue developing posture, trunk strength, and movement efficiency under fatigue.

These elements are essential not only for advanced competitors but also for newer athletes learning how to tolerate training volume and improve movement consistency over time.

Running, Aerobic Development, and Conditioning

Conditioning throughout this cycle will continue emphasizing aerobic development, machine conditioning, and progressive running sessions leading toward a 5K progression.

Athletes can expect a combination of running intervals, longer aerobic efforts, mixed modality conditioning, machine-focused endurance sessions, and barbell and gymnastics conditioning pieces.

Wednesday conditioning sessions will now begin introducing heavier interval-based efforts designed to mimic the fatigue management and repeatability demands commonly seen in competitive fitness.

These sessions may include combinations such as sled pushes, barbell cycling, machine work, carries, and higher output intervals that challenge pacing, recovery, and movement execution under fatigue.

For athletes preparing for local CrossFit competitions, semifinal aspirations, or long-term development within the sport, these sessions become extremely important in building the ability to recover between efforts and maintain performance deep into workouts.

We also strongly encourage athletes to prioritize Tuesday running sessions. Running remains one of the most overlooked yet impactful areas of competitive CrossFit preparation and continues to separate well-rounded athletes from the field.

Primary and Secondary Training Sessions

This cycle will continue utilizing double session days three times per week, consisting of a Primary and Secondary training session.

The purpose of these doubles is to allow athletes to accumulate additional training volume, aerobic development, and skill exposure without excessively overloading a single session.

Secondary sessions are highly valuable and contribute significantly to long term athletic development, however they are not mandatory. Athletes should approach these sessions based on recovery, schedule, lifestyle, and current training capacity.

For newer athletes, this structure also provides flexibility while learning how to manage volume and recover properly within a competitive training environment.

Assistance Work and Long Term Durability

Assistance work continues to play a major role within Team Soul Training programming.

Throughout this cycle, athletes can expect targeted shoulder health, knee health, trunk stability, pulling strength, and positional strength work programmed intentionally to support both performance and long term durability.

Accessory pushing and pulling exercises will continue helping athletes build the foundational strength necessary for higher level gymnastics, stronger lifting mechanics, and improved positional awareness under fatigue.

The goal of this work is not simply injury prevention. It is designed to improve structural balance, movement quality, positional control, and the overall strength foundation necessary for long term athletic progress within competitive CrossFit.

Team Soul MIA and Team Soul FTL

Athletes training at both Team Soul MIA and Team Soul FTL will continue receiving hands-on coaching, movement refinement, scaling support, and access to one of the strongest competitive fitness communities in South Florida.

Our programming is designed to support a wide range of competitive athletes, ranging from first-time local competitors all the way to semifinal and CrossFit Games hopefuls.

Regardless of experience level, our goal remains the same. Provide structured, intelligent, and challenging training that helps athletes improve while staying healthy enough to train year-round consistently.

Follow Along on SugarWOD

If you are following the Team Soul Training program remotely, make sure to log your scores, notes, and feedback inside SugarWOD.

Tracking workouts consistently allows both athletes and coaches to measure progress, identify trends, monitor volume tolerance, and continue improving the overall effectiveness of the program.

Feedback from our community plays a huge role in helping us continue evolving and refining Team Soul Training programming year after year.

If you have any questions about training, scaling, competition prep, or programming, reach out to us anytime at [email protected].

We appreciate all of you who continue to trust our process and represent Team Soul both locally and around the world.

See you guys on the floor. XO

Interested in training with Team Soul?

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