Adelphos Athletics – Adelphos Compete


Warm-up (No Measure)

2 Sets (Ski or Row) & 2 Sets (BikeErg)

15 Sec at each: (Easy, Moderate, Hard)

-Rest 30 Sec-

15 Sec at each: (Easy, Easy/Mod, Mod, Mod/Hard, Hard)

-Rest 60 Sec-

15 Sec at Each: (Easy, Easy/Mod, Mod, Mod/Hard, Hard, Harder, Hardest)

*Rest 90 Sec between sets.

Goal is to increase your wattage as you progress to higher intensities. The ultimate goal is to create 7 different intensities.