Adelphos Athletics – Adelphos Compete
Metcon
Metcon (Time)
Bonus Optional Workout!
5 Rounds For Time:
109 Double Unders
2 Legless Rope Climbs
7 Burpee Box Get Overs (48″)
Bodyweight:
5 Rounds For Time:
109 Line Hops
7 Jumping Air Squats
-then-
2 mile run
*5.4 = out of 10 for Refugee and Internally Displaced People
109 = Unreached people groups out of 128 total people groups.
2 = out of 4 people face religious persecution
7 = out of 10 for human rights violation
()
Metcon
Bike Erg Intervals
Metcon (Time)
Workout Definition
Warm Up
5 Min at Easy Pace
4 Min at Moderate Pace
3 Min from Moderate to Fast Pace
1 Min 50 Sec at Easy Pace
10 Sec Sprint at Max Effort
3 Min Recovery @ 1 Damper
Main Workout
6x (10 Sec Sprint @ D10, 1 Min 50 Sec Easy @ D1)
5 Min at Moderate Pace
6x (10 Sec Sprint @ D10, 1 Min 50 Sec Easy @ D1)
Cool Down
5 Min at Easy Pace
Duration: 51 Min