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 – (After the lifting)
10-15 Minutes (Steady movement through the following):
1 Minute Bike (start easy and build intensity each round)
10 Inchworms
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm dumbbell suitcase deadlifts (each side) (moderate)
5. Workout Prep
1 Set: (at workout pace)
3 Burpee Dumbbell Deadlift (at workout weight)
6/5 Calorie Bike
Weightlifting
Warm-up (No Measure)
Snatch Pull + Power Snatch 5×2
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
Warm-up (No Measure)
Clean Pull + Power Clean 5×2
1 Clean Pull + Power Clean @ 6.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
Warm-up (No Measure)
Deadlift 5×2
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault Bike after each set (OR 10/8 Calorie Echo Bike)
Target Time: 10-12 minutes
Time Cap: 15 Minutes
Assistance Work
Warm-up (No Measure)
Accessory Finisher
3 Sets
60 seconds Backwards Walking Sled Pull
10 Double Dumbbell Hammer Curl
Warm-up (No Measure)
Mayhem Mini-Pump OPTIONAL
4 Rounds
12 Seated Straight Bar Row @ moderate weight – maintain quality
12 Incline DB Chest Fly @ light weight – maintain control and quality
12 Neutral Grip Lat Pulldowns @ maintain quality
12 Ring Curls @ moderate weight – maintain quality
15 Bent Over Banded Tricep Extension @ maintain quality
-Rest 2-3 min b/t round-