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
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
8-12 Minutes (Steady movement through the following):
1:00 Bike
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up
5. Workout Prep
1 Set: (at workout pace)
5 Toes to bar
.25 mile bike (OR 200m Bike Erg)
5 Chest to bar Pull Ups
Warm-up (No Measure)
3 Sets
20 Back Rack Walking Lunge
5 Max Height Vertical Wall Ball
:30 Heavy Sandbag Hold
Weightlifting
Warm-up (No Measure)
High Hang Muscle Clean 3×5
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
Warm-up (No Measure)
Hang Clean + Push Jerk 5×4
3 Clean From the Hang + 1 Push Jerk @ 5.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
Warm-up (No Measure)
Clean Pull 5×3
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
Metcon
Metcon (Time)
Bike to Work
50 Toes to bar
3 mile bike (OR 5000m Bike Erg)
50 Chest to bar Pull Ups
3 mile bike (OR 5000m Bike Erg)
*Sub 125/100 Calorie Echo Bike OR 150/120 Calorie Assault Bike if needed
Warm-up
Warm-up (No Measure)
[Session 2] Warm Up/Total Session Time
1. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets
1:00 Ski (moderate)
10 Hanging Scap Retraction, 3 Strict Pull-Up
5 Suitecase DB Deadlifts (each leg)
15 Banded Good Morning
:30 Handstand Hold
-Then-
Warm Up to deadlift weight.
2. Workout Prep
1 set (at workout pace)
1 Rope Climbs
2 Deadlifts (at workout weight)
3 Strict Handstand Push-ups
Metcon
Metcon (Time)
3 Sets:
3 Rounds
2 Rope Climbs
6 Deadlifts (315/225)
10 Strict Handstand Push-ups
-rest 1:1 b/t sets-
Assistance Work
Warm-up (No Measure)
3-4 Rounds
10 DB Is, Ts, & Ys (very light)
10 Weighted GHD Hip Raise (moderate weight)
10 DB Snow Angel Raise (moderate weight)
10 Single Leg DB Hip Thrust (moderate weight)
-Rest 1-2 min b/t round-
Warm-up (No Measure)
Zone 2 Cardio/Heart Rate
Perform 30 minutes of Zone 2.
Choose between a Ski, Bike, Run, Or Row (This should be EASY work).