Adelphos Athletics – Adelphos Compete
Warm-up
Warm-up (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
Use 3-5 warm up sets of 5 reps of Bench Press as your primer
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Front Rack Lunges as your primer
4. Movement Prep/Activation and Increasing Heart Rate
8-12 minutes moving through:
0:30 Bike (moderate)
0:30 Ski or Row (moderate)
5 Half Bottom Burpees, 5 Up Downs
3 Strict Pull Ups
1 halfway rope climb
5. Workout Prep
1 Set (at workout pace):
4 Line Facing Burpees
1 Rope Climbs
Weightlifting
Warm-up (No Measure)
Bench Press 5×3
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
Warm-up (No Measure)
Front Rack Lunges 5×8
8 Front Rack Lunges @ 7/10 RPE
8 Front Rack Lunges @ 7.5/10 RPE
8 Front Rack Lunges @ 8/10 RPE
8 Front Rack Lunges @ 8.5/10 RPE
8 Front Rack Lunges @ 9/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
Warm-up (No Measure)
Deficit Snatch Deadlift 3×4
4 Deficit Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9.5/10 RPE 1 RM Snatch
Metcon
Metcon (Time)
Partner Throwdown Friday
4 Sets:
20 Synchro Line Facing Burpees
8 Rope Climbs (split as desired)
-rest 1:1 b/t sets-
*Individual Version:
4 Sets:
20 Line Facing Burpees
4 Rope Climbs
-rest 1:1 b/t sets-
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
Assistance Work
Warm-up (No Measure)
5k Run Program Week 5 Day 2
6 Sets
200m at Easy Pace, 90 Sec Walk
300m at Fast Pace, 90 Sec Walk
200m at Faster Pace
*Walk 90 Sec between sets.
Total: 3500m + 2250 Walk
RPE Based Option
6 Sets
200m at RPE6, 90 Sec at RPE1 (Goal 150m)
300m at RPE8, 90 Sec at RPE1 (Goal 150m)
200m at RPE8.5
*At RPE1 90 Sec between sets.
Total: 4200m + 2700 at RPE1
Warm-up (No Measure)
Mayhem Mini-Pump
4 Rounds
6 – 1:1:2 DB Bench @ moderate weight
12 Standing Alternating DB Curl (each side)@ moderate weight
12 Flat Bench DB Chest Fly @ light weight – maintain control and quality
12 Meadows Row (each side) @ moderate weight
12 Reverse Grip Lat Pulldown @ maintain quality
-Rest 1-2 min b/t rounds-
Warm-up (No Measure)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Meadows Row (each side) @ moderate weight – maintain quality
12 Reverse Grip Lat Pulldown @ maintain quality
15 Tricep Dips @ maintain quality
-Rest 3 min b/t round-