Adelphos Athletics – Adelphos Compete

Warm-up

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 and Increasing Heart Rate

8-12 minutes moving through

20/16 Calorie Row (easy to moderate)

10 Standing Banded Arch Hollows

16 Hanging Shrugs

8 Kips

2 Strict Pull Ups

4. Workout Prep

1 Set (at workout pace):

4 Pull Ups

3 Chest to bar Pull Ups

2 Bar Muscle Ups

4/3 Calorie Row

Metcon

Metcon (Time)

BCS Online Qualifier Event 4

54 Pull Ups

30 Chest to bar Pull Ups

18 Bar Muscle Ups

120 Calorie Row

*Repeat from March 16, 2022

Option 2 (if you already did the BCS Event 3 earlier this year and want something different!)

3 Sets:

27 Calorie Row

21 Pull Ups

15 Chest to bar Pull Ups

9 Bar Muscle Ups

-rest 1:1 b/t sets-

Warm-up (No Measure)

For Quality:

4 Rounds

10 Weighted GHD situps to parallel – plate on chest

8 Ab Wheels

10 Dip Support Leg Raise

5 Side Star Plank Reach Throughs (each side)

30yd Isolateral DB Farmers Carry (Right)

30yd Isolateral DB Farmers Carry (Left)

*Rest 2:00 b/t sets

()