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
3 Sets:
7 Double DB Clusters
3 Muscle Clean @ 7/10 RPE
*You will need a pair of dumbbells and a Barbell for the Muscle Cleans.
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets:
1:00 Ski
10 Single Arm KB Thruster R/L (Light)
20 Alt. Leg V-Up
:30 Handstand Hold
5. Workout Prep
1 Set (at workout pace):
3 Ski Calories
3 Wall Balls (20/14) to 10’ Target
3 GHD Situps
10′ Handstand Walk
Weightlifting
Warm-up (No Measure)
Clean & Jerk Technique Work: 5×1
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
Warm-up (No Measure)
Front Squat 5×1
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
Metcon
Metcon (Time)
For time:
10-20-30-40-50
Ski Calories
Wall Balls (20/14) to 10’ Target
GHD Situps
*80’ Handstand Walk after each round
**Sub Row as Rx’d if no Ski is available