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2 The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The Sprint Throwdowns Manual, you are agreeing to accept full responsibility for your actions. By beginning and participating with The Sprint Throwdowns Manual workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2014 The Forged Athlete, LLC

3 Hello and welcome to SPRINT THROWDOWNS! Before we dig into the goods here, I just want to share with you the love I have for these types of training sessions. Not sure about you but I LOVE getting outside to train. I can remember back when I would go to a local park near my house where I grew up as a kid and run hills. I d do this on days where it was 100+ degrees out and I LOVED it. I would run this one hill so much that by the end of the summer, there would be a trail running from the bottom to the top from me wearing down the grass. Back then I never thought about how hot or how tough the sessions were I just wanted to be outside to train! It wasn t until I started to train clients outside at local parks that I started to bring kettlebells, dumbbells, and sandbags with me to use in conjunction with sprints. That s when the real fun started to begin. Long story short, it s now been quite sometime since I ve been doing training sessions outdoors so I ve got a long list of past workouts that I ve used that have all produced some amazing results. What I have for you in this manual are 15 of my top FAVORITE Sprint Throwdowns which you can use as stand alone workouts or as add-on s to your current training routines. These sessions are short, super effective, but NOT meant to be easy. Some of the throwdowns I have for you only require the use of your bodyweight while the others blend in the use of various types of strength tools. All of them require you have a bit of open space for sprinting ;) Bottom line, ENJOY these 15 different Sprint Throwdowns and use them as you may. Just make sure to let me know which one becomes your overall favorite and if you have any questions, don t hesitate to contact me at Time to Go 110% H.A.M. Travis

4 BEST Ways To USE Sprint Throwdowns There are many different ways you can use these Sprint Throwdowns in your training programs. Below I include some of the forms you can use them: ==> Use as stand-alone workouts in themselves (perfect for when you re short on time and need something quick) ==> Use as a post workout, high-intensity finisher for focused conditioning and increased fat loss (sprints are by far one of the BEST methods for this) ==> Use on planned active recovery days (just make sure to use lighter loads than you normally would do for an ALL-OUT session) The ESSENTIAL WARM UPS ***Always make sure to prep your body before you train*** The Sprinters Warm Up ---> CLICK HERE FOR VIDEO DEMO 1A) Single Leg Step and Reach 1B) Lunge + Hamstring Stretch 1C) Walking Toe Grabs 1D) Walking Knee Grabs 1E) Toy Soldiers 1F) A Skips 1G) B Skips 1H) Single Leg Hops 1I) Side Shuffles 1J) Side To Side Lunges (Cossack Squats) 1K) Front to Back Leg Swings 1L) Side-to-Side Leg Swings 1M) Inch Worm to Sumo 1N) Short Sprints / Build Ups ***Use BEFORE ALL Sprinting Sessions NO EXCUSES***

5 The Sprinters Cool Down ***For POST training use*** MOBILITY COOL DOWN ---> CLICK HERE FOR DEMO VIDEO 1A) Kneeling Hip Flexor w/ Reach 1B) Kneeling Front Hammy 1C) Kneeling Quad / Toe Grab 1D) The Big Lunge 1E) Sumo Pop Ups ***Spend secs MINIMUM on each area ***If short on time, focus on your trouble areas EXTRA SOFT TISSUE WORK ---> CLICK HERE FOR DEMO VIDEO 1A) Calf Rolls 1B) Shin Rolls 1C) IT Band 1D) Hip Flexors 1E) Glutes / Hammys 1F) Low Back

6 15 Sprint Throwdowns The Mission Beach Throwdown 5 Rounds For Time: 1A) Odd Object Thruster x 5-10 (depending on weight) 1B) Suspended Pull Up OR Row x C) Shuttle Sprint x 40 yards and back REST secs between rounds to keep intensity HIGH Buy In, DO WORK, Cash Out 1A) The "Buy In" 1A Kettlebell Single Arm Farmer Walk x 200 yards ***Switch arms every 100m or go AFAP 2A) 5 Rounds each for time: a) 200 yard Shuttle Sprint (50 yards down and back x 2) b) 5 Burpees c) 10 KB Sumo DL High Pulls ***Rest 1 Min Between Rounds ***Score is TOTAL time + Weight of KB or DB used 4D) The "Cash Out" 1A Kettlebell Single Arm Farmer Walk x 200 yards ***Switch arms every 100m or go AFAP switching arms when needed

7 Triple Combo Ladder 1A) Sprint % 1B) Double KB Russian Swings 20, 18, ***Go down by 2 reps each round until you hit 4 1C) KB Push Ups 4, 6, ***Go up by 2 reps each round until you hit 20 REST ***Use the walk back to the sprint start for REST Snatches, Sprints, and L-Sits 10 Rounds For Time Of: 1A) 1A KB or DB Snatch x 5 / Arm 1B) Shuttle Sprint x 50 Yards (25 yards down and back) 1C) 15 second L-Seat hold (or total time under tension = 15 secs) ***Regress down to hollow rock hold x 30 secs if need be ***SCORE = Total time taken + weight used for snatches 15 Minute Crush Session 15 Minute AMRAP Of: 1A) SB Power Clean x 3 1B) Weighted Strict Pull Up x 3 1C) Sprint x 50 yards ***Use the walk back as REST ***SCORE = Total complete rounds + weight used for SB Cleans and Weighted Pull Ups

8 Bare Bones 5 Rounds Of: 1A) Shuttle Sprint x 60 Yards (30 yards and back x 1) 1B) 1 Arm KB Power Squat Clean Press x 3 / Arm ***Rest 1:1 Three Way Split 20 Min AMRAP: 1A) 50 Yard 100% 1B) Double KB or DB Complex Thruster x 4 Bent Row x 4 1C) Broad Jump x 3 ***Walk Back To Sprint Start for REST ***SCORE = Total rounds complete + weight used for complex 20/20/80 5 Rounds Not For Time 20 KB or DB Snatches / Arm 20 Push Ups 80 Yard Sprint ***time each round ***walk back slow and use that for rest Stop and Go 10 Rounds Of: 5 Burpees 20 Yard Sprint ***Walk / Jog Back To Start Then: 10 KB American Swings 20 Yard Sprint ***REST 1 Minute and Repeat ***Time Each Round don t let your time slow down over the course of each round

9 Shuttle Mania Complete For Time: 30 Push Ups 30/60/30 Shuttle Sprint 20 Push Ups 20/40/20 Shuttle Sprint 10 Push Ups 10/20/10 Shuttle Sprint Bodyweight Only Sprint Throwdowns ***SCORE = Time Completed ***Feel free to use any type of push up variation you want For the Lower Body 6 Rounds NOT For Time: Sprint x % Prisoner Squat x 30 Prisoner Lunge x 20 / leg ***Rest secs between rounds Odd s and Even s E.M.O.T.M. x 20 Mins Odd Minute - Plyo Push Ups x 5-10 reps (make sure to be EXPLOSIVE with these) Even Minute - 30 yard Shuttle Sprint (30 yards down and back) ***Cut down the reps on Plyo Push Up if need be - do NOT hit failure!

10 Run With Your Feet Walk With Your Hands 6 Rounds Of: Sprint x 50 yards Handstand Walk x Max distance ***Sub in bear crawl if need be for HS Walks ***SCORE = total distance covered on HS Walks over 6 rounds 200 Yards and 100 Push Ups 10 Rounds Of: 20 Yard Sprint 10 Push Ups as soon as you cross 20 yard mark drop and crank push ups ***Rest 30 secs and repeat ***Do any type of push up variation you want 100 Yards Of Hell (Have FUN with this one ;) ) For Time: Sprint x 10 yards then do 10 Burpees Sprint x 20 yards then do 10 Burpees Sprint x 30 yards then do 10 Burpees Sprint x 40 yards then do 10 Burpees Sprint x 50 yards then do 10 Burpees Sprint x 60 yards then do 10 Burpees Sprint x 70 yards then do 10 Burpees Sprint x 80 yards then do 10 Burpees Sprint x 90 yards then do 10 Burpees Sprint x 100 yards then do 10 Burpees

11 The Aggressive Strength Training Resources Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters of all walks of life. Below you can gain knowledge on other various resources he uses to help transform his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs he has created and used to help people all across the world get results. Facebook / Twitter / YouTube / Lean And Mean Blueprint

12 Discover The BLUEPRINT Which Will Transform YOU Into A Complete BADASS Forge A Lean, Strong, Chiseled, and POWERFUL Body and Perform At Your Highest Level Ever In Just Weeks! CLICK HERE FOR MORE INFO ON BECOMING A BADASS Short On Time, Space, and Training Equipment??

13 NO PROBLEM! Unleash the Home-Based Training System That Requires ONLY 24 Minutes of Your Time, Your Own Bodyweight and Just A Set Of Kettlebells Or Dumbbells! CLICK To Discover: The GARAGE BUILT Body Training System

14 GAIN ACCESS Over 40 Highly Effective, Fun, and Unique CORE and UPPER BODY Training Challenges (You won t find these anywhere else) CLICK HERE FOR MORE INFO (Secret Link Do NOT Share)

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