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. 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
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)
Weightlifting
Warm-up (No Measure)
5X5 Sumo Deadlift @ 8.5/10 RPE
Metcon
Metcon (Time)
20 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2×70/50)
200m Sandbag Carry (150/100)