Adelphos Athletics – Adelphos Compete
Warm-up
1: Warm-up (No Measure)
Open, Quarterfinals, & SemiFinals
1. Crossover Symmetry Activation Plus
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. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Row
20 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
:30 Handstand Hold
-Then-
Build to Overhead Squat weight.
5. Workout Prep
1 Set (at workout pace):
5 GHD Sit Ups
10’ Handstand Walk
2 Overhead Squats (at first workout weight)
2 Overhead Squat (at second workout weight)
2 Overhead Squat (at third workout weight)
1: Warm-up (No Measure)
MOVEMENT PREP
3 Sets
5 Dumbbell Man Makers
3 Muscle Clean @ 6/10 RPE
*You will need a pair of dumbbells and a Barbell for the Muscle Cleans.
Weightlifting
1: Clean and Jerk
Clean & Jerk Technique Work 5×1
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1: Front Squat
Front Squat 5×1
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
Assistance Work
1: Warm-up (No Measure)
Accessory Finisher
3 Sets:
5 Tall Box Jumps
50ft Sled Push (Sprint)
Metcon
1: Metcon (Time)
50 GHD Sit Ups
30’ Handstand Walk
30 Overhead Squats (145/95)
60’ Handstand Walk
40 GHD Sit Ups
60’ Handstand Walk
20 Overhead Squats (165/115)
90’ Handstand Walk
30 GHD Sit Ups
90’ Handstand Walk
10 Overhead Squats (185/135)
TARGET SCORE
Target Time: 14-16 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: STEADY! We have a nasty chipper with increasing Overhead squat weight. Move in areas where you can and take an extra second before you decide to lift the bar.
How it should Feel: PAIN! This workout will test your overhead stability in ways you haven’t experienced since midline march. Stay calm and steady, control your breathing and monitor your shoulder fatigue.
Warm-up
2: Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
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 (perform after the run)
2-3 Sets:
1:00 Ski
15 Banded Good Morning
10 Hanging Scap Retraction
5 Strict Pull-Up
-Then-
Build to Deadlift weight.
4. Workout Prep
1 Set (at workout pace):
1 Rope Climb
2 Deadlifts (at first workout weight)
2 Deadlifts (at second workout weight)
2 Deadlifts (at third workout weight)
Metcon
2: Metcon (Time)
(Games Level)
5 Rope Climbs
25 Deadlifts (225/155)
5 Rope Climbs
25 Deadlifts (275/185)
5 Rope Climbs
25 Deadlifts (315/225)
5 Rope Climbs
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: STEADY! moderate-steady pacing throughout this grip dominant workout. The deadlifts stay the same in reps but increase in weight while the rope climbs always stay the same. Break early to help save your grip down the road.
How it should Feel: GRIPPY! Your hands won’t get a break and nor will your pull. Weight gets heavier so be smarter and have the belt ready.
Assistance Work
2: Metcon (No Measure)
(Games Level)
Echo Bike & Run:
3 sets:
300m Run (Fast), 20/16 Calorie Echo Bike (Fast)
-Rest 1 minute-
250m Run (Faster), 15/12 Calorie Echo Bike (Faster)
-Rest 1 minute-
200m Run (Fastest), 10/8 Calorie Echo Bike (Fastest)
-Rest 3 minutes between sets-