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STRUCTURE: Athletes will do as many rounds as possible of 2 Rounds of “Nate” and a 200m Run in 20 Minutes. 1 Round of “Nate” is 2 Muscle Ups, 4 Handstand Push Ups, and 8 Heavy Kettlebell Swings

STIMULUS: “ALTERNATE” is a Pacer workout.

STRATEGY: Athletes should be able to complete 2 Rounds of “Nate” in under 2:30. Athletes should be able to complete a 200 Meter Run in under 1:30.

SCALING: Athletes should be able to complete 2 Muscle Ups or 2 Pull Up+2 Ring Dips unbroken, 4 Handstand/DB Push Press in a maximum of 2 very quick sets, and 8 Kettlebell unbroken.

SCORING: Athletes’ score will be Total Rounds + Reps . Athletes should aim to get at least 5 Rounds. 1 Round = 2 Rounds of “Nate” + 200 Meter Run.


-Athletes should move at a steady pace through “Nate” managing upper body fatigue with small quick sets if needed and shaking out arms during transitions

-Athletes should focus on letting arms recover during the Run. Keep arms/shoulders loose and long


“AlterNate” (AMRAP – Rounds and Reps)



2 Rounds of “Nate”

200 Meter Run

1 Round of “Nate” =

2 Pull Ups+2 Ring Dips*

4 Handstand Push Ups

8 Kettlebell Swings

*1 Round = 2 Rounds of “Nate” + 200m Run

*100m Run = 1 Rep

* Sub Double DB Push Press for HSPU

* Can also do MU Transitions for scale for MU


Row 250m, Bike 500m

RX+ -*2 Ring Muscle Ups, 70/53#

RX -70/53#, If doing DB PP 50/35#

50-59 -53/35#, Jumping PU+Parl Dips, If doing DB PP 35/20#

60+-35/26#, Ring Row+Parl Dips, If doing DB PP 20/15#

Basics-10 AMRAP, Ring Row+Parl DIps Light KB and DB