Adelphos Athletics – Adelphos Compete

Metcon

Metcon (No Measure)

2 Min Ski or Row at Easy

4x (10 Sec Ski or Row at Hard, 30 Sec Ski or Row at Easy)

1 Min BikeErg at Moderate (or Bodyweight Walking Lunges)

*Rest 2 Min Ski, Row, or BikeErg at Easy.

3 Min Ski or Row at Easy

6x (10 Sec Ski or Row at Hard, 20 Sec Ski or Row at Easy)

2 Min BikeErg at Moderate (or Bodyweight Walking Lunges)

*Rest 2 Min Ski, Row, or BikeErg at Easy.

6 Min Ski or Row at Easy

8x (10 Sec Ski or Row at Hard, 20 Sec Ski or Row at Easy)

4 Min BikeErg at Moderate (or Bodyweight Walking Lunges)

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