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. Squat Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
3-4 Sets
200m Row (start easy and build to moderate/fast by last set)
4-8 thrusters (start with empty bar and build in weight each set)
10, Hanging Scap Retractions, 8 Kip to Swing
5 Strict Dip (Use rings or bar)
5. Workout Prep
1 Set (at workout pace):
200-m row (each at the same time)
5 thrusters (at workout weight)
2 Bar Muscle Ups
Weightlifting
Warm-up (No Measure)
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 5/10 RPE
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 6/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
*BTN = Behind the Neck
Warm-up (No Measure)
Back Squat 5×3
5×3 Back squat @ 75% 1 RM Back Squat
Warm-up (No Measure)
Front Squat 5×3
5×3 Front Squat @ 80% 1RM Front Squat
Warm-up (No Measure)
Accessory Finisher
3 Sets (Not For Time)
15 Weighted Sit ups (hold bumper plate overhead)
Metcon
Warm-up (No Measure)
Partner Throwdown Friday
1,000-m row (each at the same time)
100 thrusters (95/65)
60 Bar Muscle Ups
*Row must be done under 3:30 for males and 4:00 for the women
Individual Version:
Partner Throwdown Friday
1,000-m row
50 thrusters (95/65)
30 Bar Muscle Ups
*Row must be done under 3:30 for males and 4:00 for the women
Assistance Work
Warm-up (No Measure)
Mayhem Gymnastics
Test Day:
Max time of Handstand Hold within a 3ft x 2ft box