Adelphos Athletics – Adelphos Compete


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

4. Hinshaw Warm up – (Done after the lifting)

5. Workout Prep

1 Set (at workout pace):

2 Pig Flip OR Power Cleans (225/155)

200m Mile Run

50m Dumbbell Carry (at workout weight)

50m Sandbag Carry (at workout weight)

*SemiFinals use necessary bags.

~~Hinshaw warm up written out~~

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back


Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)


Warm-up (No Measure)

5X5 Sumo Deadlift @ 8.5/10 RPE


Metcon (Time)

20 Power Cleans (225/155)

3.5 Mile Run

200m Dumbbell Carry (2×70/50)

200m Sandbag Carry (150/100)