Delphi

Date: 2026-07-14
AO: Delphi
Q: Nano ,
PAX: Hoolihan, Nano, Toolbox, Atlas, Dunder
FNGs: None
COUNT: 5
Equipment: One coupon per PAX, speaker, EMOM timer

WARM-UP — 5 Minutes
– Side Straddle Hops — 15 IC
– Imperial Walkers — 10 IC
– Abe Vigodas — 10 IC
– Copperhead Squats — 10 IC
– Michael Phelps — 10 IC
Explain the workout while the PAX retrieve coupons.
THE THANG — 26 Minutes
Basic Rules
1. Start the one-minute repeating timer.
2. At the top of every minute, everyone performs one burpee. 3. At the center, immediately resume the announced coupon exercise. 4. Change the coupon exercise at every minute.
5. At the end of each song, leave the coupons and run one full lap.
6. The EMOM timer continues during the lap. When it sounds, stop and perform one burpee.
7. Early finishers return to the center and resume coupon work until the Six returns. 8. Start the next song and continue the exercise rotation.
Six-Exercise Rotation
Repeat continuously:
1. Coupon Squats
Hold the coupon at chest level.
1. Bent-Over Rows
Keep the back flat and pull the coupon toward the chest.
1. Coupon Curls
Full extension at the bottom.
1. Overhead Presses
Lock out overhead under control.
1. Coupon Deadlifts
Hinge at the hips and keep the coupon close to the body.
1. Coupon Press-Outs
Hold the coupon at chest level, press it straight out, and pull it back. Music Structure
Use approximately four songs, preferably around four minutes each. – Song 1 → full lap
– Song 2 → full lap
– Song 3 → full lap
– Song 4 → full lap
The exercise rotation does not restart with each song. Continue wherever the rotation left off. How the PAX Add Work
– Perform more repetitions during each minute.
– Use a larger range of motion.
– Run the lap faster.
– Return immediately to the coupon after the lap.
– Advanced options:
– Squat → squat thruster
– Row → slow three-count lowering
– Curl → curl-and-press
– Press → strict press
– Deadlift → deadlift with high pull
– Press-out → hold fully extended for one second
QUICK EXPLANATION
“At the top of every minute, do one burpee wherever you are. At the center, perform the coupon exercise I call until the next minute. We rotate through six exercises. When a song ends, drop your coupon and run one full lap. The burpee timer never stops, including during the run. When you finish your lap, return to the coupon and keep working until the Six comes in.” MARY — 4 Minutes