Alpha Warrior Qualifier Workout

2018 Alpha Warrior Logo

Calling all Alpha Warriors!!

Uniformed Air Force members are welcome to participate in the Alpha Warrior Battle Rig challenge. The Alpha Warrior competition is to select 3 female and 3 male athletes at installation level to advance to regional qualifier.
Brought to you by the Air Force Services Activity
For more information, please go to MyAirForceLife.com/AlphaWarrior

Females have to finish the workout in 4 minutes and 30 seconds. Guys have to finish the workout in 4 minutes. Top 3 fastest guys and females that finish the workout get to continue on to Regionals at Peterson AFB and compete on the full Battle Rig.

Qualifier Workout:

7 Burpees

7 Burpees: chest has to come all the way down to the ground and full extension upon standing with a clap overhead.

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7 Thrusters

7 Thrusters (50 lbs for men, 35 lbs for women): bar sits at the shoulders as participant comes into a full squat with hip crease coming below the knees and standing straight up, pressing the bar over head (full extension of knees, hips and elbows).

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Cliff Hanger Traverse:

Cliff Hanger Traverse: start with hands together in a hang before traversing and finishing with both hands together at far end before feet touch the floor.

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14 Hand Release Push Ups:

14 Hand Release Push Ups: start in push up position, hands come off the floor at the bottom of the movement before coming back up-elbows must be fully extended at start and finish of the push up.

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Ring Board Traverse (without the rings):

Ring Board Traverse (without the rings): start with the first two globes and make your way to the last globe- no part of the hand is allowed to touch the metal stems. If you do, you must adjust your hand back to the globe before continuing.

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7 More Burpees


7 More Thrusters

7 Thrusters (50 lbs for men, 35 lbs for women): bar sits at the shoulders as participant comes into a full squat with hip crease coming below the knees and standing straight up, pressing the bar over head (full extension of knees, hips and elbows).

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Ring/Sphere/ Cone Traverse:

Ring/Sphere/ Cone Traverse: must start with feet behind the black tape. If you cannot reach the spheres, you will have to jump and swing across through the middle section, hitting the cones and spheres. Once you get to the rings, you have to swing and jump across the black tape. No part of your feet is allowed to touch the tape or the floor at any time.

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Inverted Ladder

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