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. Barbell Prep
2-3 Sets:
10 PVC Pass Through
10 Strict Press (45/35) + :15 Overhead Hold
10 Single Arm Press R/L (Light-Moderate)
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
10 Min AMRAP
1:00 Bike
:30 Handstand Hold
:15 Wall Facing Handstand Hold
3 Negative Wall Facing Handstand Push Ups
5. Workout Prep
1 set (at workout pace)
3/2 Echo Bike Calories
2 Wall Facing Strict Deficit Handstand Push Ups (3.5″/2″)
Weightlifting
Warm-up (No Measure)
2 Push Press Behind The Neck + 1 Push Jerk Behind The Neck + 2 Jerk Behind The Neck @ 5.5/10 RPE
2 Push Press Behind The Neck + 1 Push Jerk Behind The Neck + 2 Jerk Behind The Neck @ 6/10 RPE
1 Push Press Behind The Neck + 1 Push Jerk Behind The Neck + 1 Jerk Behind The Neck @ 6.5/10 RPE
1 Push Press Behind The Neck + 1 Push Jerk Behind The Neck + 1 Jerk Behind The Neck @ 7/10 RPE
1 Push Press Behind The Neck + 1 Push Jerk Behind The Neck + 1 Jerk Behind The Neck @ 7.5/10 RPE
*BTN = Behind The Neck
Warm-up (No Measure)
Back Squat
10×3 Back Squat @ 70% 1RM Back Squat
Warm-up (No Measure)
Front Squat
5×3 Front Squat @ 75% 1RM Front Squat
Metcon
Warm-up (No Measure)
30/25 Echo Bike Calories
10 Wall Facing Strict Deficit Handstand Push Ups (3.5″/2″)
20/15 Echo Bike Calories
10 Wall Facing Strict Deficit Handstand Push Ups (3.5″/2″)
20/15 Echo Bike Calories
10 Wall Facing Strict Deficit Handstand Push Ups (3.5″/2″)
30/25 Echo Bike Calories
Assistance Work
Warm-up (No Measure)
Mayhem Gymnastics [MG] Handstand Hold Cycle
20 second Wall Facing Handstand Hold into 60 foot Handstand Walk
rest 2 minutes
40 second Wall Facing Handstand Hold into 40 foot Handstand Walk
rest 2 minutes
60 second Wall Facing Handstand Hold into 20 foot Handstand Walk
Afterbash:
Accumulate 2 minutes of a Static Overhead Barbell Hold [bodyweight]
Elbows must be LOCKED out overhead
*barbell can be from the rack
Warm-up (No Measure)
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
5 Sandbag Over Shoulder (150/100)