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. Successories
3 Sets
10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 Each Leg)
5 Tall Box Jump
3a. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets:
1:00 Bike (moderate)
5 Wall balls (at workout weight)
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)
5. Workout Prep
1 Set (at workout pace):
5 Wall Balls (at workout weight)
15ft Front Rack Dumbbell Lunge Walk (at workout weight)
Warm-up (No Measure)
3 Sets
10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 Each Leg)
5 Tall Box Jump
Warm-up (No Measure)
5 Muscle Clean @ 5/10 RPE
4 Muscle Clean @ 6/10 RPE
3 Muscle Clean @ 7/10 RPE
2 Muscle Clean @ 8/10 RPE
1 Muscle Clean @ 9/10 RPE
Warm-up (No Measure)
3 Power Clean @ 5/10 RPE
2 Power Clean @ 6/10 RPE
1 Power Clean @ 7/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7.5/10 RPE
Metcon
Metcon (Time)
For Time:
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
*Ladies 10’ today
Metcon (Time)
2:30 on/1:00 off
15/12 Calorie Echo Bike
3 Rope Climbs
Max Double Unders
*continue until 500 Double Unders. Must complete in 50 reps unbroken
This is technically a 2:30 AMRAP with 1:00 rest between sets until you finish the 500 double unders