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