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. Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps all from the POWER each position

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)

3-4 Sets

300m Row (moderate)

10-15′ Handstand Walk

5. Workout Prep

1 set (at workout pace):

8/6 Calorie Row

20’ Handstand Walk

Weightlifting

Warm-up (No Measure)

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 6.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 8/10 RPE Power Clean

**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean, and then bring the barbell back down to just above the ground again (do not allow the bar to touch the ground!) and then perform a clean

Warm-up (No Measure)

Deadlift 4-4-4-3-3

4 Deadlift @ 7.5/10 RPE Deadlift

4 Deadlift @ 7.5/10 RPE Deadlift

4 Deadlift @ 7.5/10 RPE Deadlift

3 Deadlift @ 8/10 RPE Deadlift

3 Deadlift @ 8/10 RPE Deadlift

Assistance Work

Warm-up (No Measure)

Accessory Finisher

3 Sets

60 seconds Backwards Walking Sled Pull

10 Wide Grip Supinated Grip Barbell Curl and Press

Metcon

Metcon (Time)

For Time

30/20 Calorie Row

80’ Handstand Walk

30/20 Calorie Row

40’ Handstand Walk

-rest 5 minutes-

20/15 Calorie Row

40’ Handstand Walk

Warm-up (No Measure)

Back Squat

10 reps @60%

8 reps @70%

6 reps @75%

4 reps @80%

Warm-up (No Measure)

Front Squat

1×5 reps @60%

3×5 reps @70%

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