Adelphos Athletics – Adelphos Compete
Warm-up
am: Metcon (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets
15/12 Calorie Bike (build intensity each round)
50 Single Unders
10 Goblet Squats (light)
10 Step Ups
4. Workout Prep
1 Set: (at workout pace)
15 Double Unders
5 Wall Balls (at workout weight and height)
3 Double Dumbbell Step Ups (at workout weight and height)
Metcon
am: Metcon (AMRAP – Reps)
3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
– rest 1:00 between sets –
Weightlifting
am: Front Rack Lunge
Front Rack Lunges:
10,8,6,4,2
– Increase weight each set so reps are hard but doable
– Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between sets
am: Push Press
5 Push Press x 5 sets (work up to a 5RM)
– Superset 10x single-arm Dumbbell Press, each arm (Light weight)
* Rest 2 minutes between sets
am: Bent Over Row
10 Bent-Over Barbell Row x 3 sets (Work up to a max)
– Superset 10 chin-ups
* Rest 2 minutes between sets
am: Metcon (No Measure)
3 sets, not for time:
10 strict toes to bar
100m farmers carry (As heavy as possible)
20 Kettlebell windmill, 10R/10L (light)
10 weighted barbell back extensions (As heavy as possible)
Warm-up
pm: Metcon (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
3. Movement Prep/Activation
2-3 Sets
10 Hanging Scap Retraction
4 Strict Pull Up
2 strict toes to bar
20 step back lunges
4. Workout Prep
1 Set (at workout pace)
1 Rope Climb
1 Pull Over On Rig
10′ Walking Overhead Dumbbell Lunge (at workout weight)
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Metcon
pm: Metcon (Time)
MG Rope Climb/Pull Over Workout
5-4-3-2-1
Rope Climbs
Pull Over On Rig
50-40-30-20-10 [in feet]
Walking Overhead Dumbbell Lunge [Rx +75/50] [RX 50/35]
*Switch arms 1/2 way through lunge
Metcon
pm: Metcon (Time)
Weekly Workout #2
Echo Bike “100/80 calorie for Time” Progression
6 sets:
60sec moderate,
60sec fast,
60sec easy,
No rest b/t reps or sets.
*Score = Total Calories
**The 60sec easy is your “active recovery” in this workout
***Our 2nd weekly workout in this progression is OPTIONAL