The Grind

Get ready for The Grind, where you'll be challenged to push your limits and reach new heights!

The Grind is a high-intensity multi-station competition designed to test strength, stamina, and mental grit. Competitors complete 10 exercises in sequence, with a 4-minute work period and 2-minute rest at each station.

Format

AMRAP (As Many Reps As Possible)
Athletes perform as many strict-form repetitions as possible within the allotted time.

Scoring

• Only reps completed with proper, strict form will be counted.
• The athlete or team with the highest total number of valid repetitions wins.

Divisions

Singles

• One athlete completes all 10 stations in sequential order.
• A judge records the number of valid reps at each station.
• Final Score: Total combined valid repetitions across all stations.
• Separate male and female categories.

Doubles

• Divisions: Male, Female, and Mixed Doubles.
• Partners share the workload using a “You Go, I Go” format.
• The final score is the combined total of all valid repetitions completed by both athletes.

Movement Standards

1. Bench Press

Load: 20 kg (Women) / 30 kg (Men)

• Start at full lockout with feet flat on the floor and glutes in contact with the bench.
• The bar must touch the chest without bouncing.
• Elbows must reach full extension at the top of each rep.

2. Slam Balls

Load: 9 kg (Women) / 12 kg (Men)

• Ball must be lifted overhead with hips and knees fully extended.
• Ball is slammed to the floor under control.
• A rep is counted when the ball makes contact with the ground.

3. Kettlebell Squats

Load: 20 kg (Women) / 28 kg (Men)

• Kettlebell held in the front rack position.
• Hips must descend below parallel.
• Full hip and knee extension required at the top of each rep.

4. Burpee Over Line

• Chest must touch the floor at the bottom.
• Athlete must jump both feet together over the line.
• A rep is counted when both feet land on the opposite side.

5. Dumbbell Snatches

Load: 10 kg (Women) / 12.5 kg (Men)

• Movement must travel from floor to overhead in one motion.
• Athletes must alternate arms every rep.
• Full lockout overhead is required.

6. Butterfly Sit-Ups

• Lower torso until shoulder blades touch the floor; hands must touch the floor overhead.
• Sit up until the torso is upright; both hands must touch the toes or the ground in front of the feet.
• Feet must remain together with knees out; feet may not lift off the floor.

7. Ground to Air

Load: 10 kg (Women) / 15 kg (Men)

• Weight plate must touch the ground at the start of each rep.
• Plate must reach full overhead lockout.
• Reps are counted each time the plate strikes the ground.

8. Devil’s Press

Load: 5 kg Dumbbells (Women) / 10 kg Dumbbells (Men)

• Chest must touch the floor while holding the dumbbells.
• Athlete jumps or steps to the feet, then swings the dumbbells overhead in one continuous motion.
• Full lockout overhead required.

9. Powerbag Reverse Lunge

Load: 15 kg (Women) / 20 kg (Men)

• Powerbag may be held in the front rack or across the back.
• Rear knee must lightly touch (“kiss”) the floor.
• Athletes must alternate legs each rep.

10. Barbell Push Press

Load: 15 kg (Women) / 20 kg (Men)

• Movement starts from a front rack position.
• Dip and drive to press the bar overhead.
• Elbows must reach full lockout overhead.

Prizes

Singles

• Female Singles: £50
• Male Singles: £50

Doubles

• Female Doubles: £40
• Male Doubles: £40
• Mixed Doubles: £40