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).

Scoring: Only strict-form reps count.

Winner: Highest total valid reps.

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Divisions

 

Singles

• One athlete completes all 10 stations in order.

• Judge tracks reps per station.

• Final score = total valid reps.

• Separate categories for male and female

 

Teams

• 4 athletes are required to form a team

• All 4 athletes work at the same time during each 4-minute block.

• Each athlete is judged individually.

• Team score = sum of all reps across 4 athletes for all 10 stations.

• Teams rest together during the 2-minute rest periods.

 

The Grind  Exercises & Standards

 

1. Bench Press (20kg women / 30kg men)

• Start at full lockout, feet flat, glutes on bench.

• Bar must touch chest without bounce.

• Elbows fully extended at top.

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2. Slam Balls (9kg women / 12kg men)

• Ball lifted overhead with hips/knees extended.

• Ball slammed to the floor under control.

• Rep counts when ball contacts the ground.

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3. Kettlebell Squats (20kg women / 28kg men)

• KB in front rack hold

• Hips below parallel.

• Full extension at top.

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4. Burpee Over Line

• Chest touches floor.

• Jump both feet over line.

• Rep counts when both feet land opposite side.

 

5. Dumbbell Snatches (10kg women / 12.5kg men)

• DB floor → overhead in one motion.

• Must alternate arms every rep.

• Full lockout at top.

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6. Butterfly Sit-Ups

• Lower the torso until the shoulder blades touch the floor.

• Touch the floor with both hands above the head 

• Sit up until torso is upright.

• Touches both hands to the toes or in front of the feet.

• Feet must remain together; knees must remain out (no lifting feet off the floor).

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7. Ground to Air (10kg women / 15kg men)

• Weights plate touches the ground on start position 

• Weighted plate is fully overhead lockout.

• Reps are counted on each ground strike

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8. Devil’s Press (5kg women / 10kg men dumbbells)

• Chest to floor with DBs.

• Jump/step to feet → swing DBs overhead in one motion.

• Lockout overhead.

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9. Powerbag Reverse Lunge (15kg women / 20kg men)

• PowerBag front rack or back hold.

• Rear knee kisses floor.

• Alternate legs.

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10. Barbell Push Press (15kg women / 20kg men)

• Dip + drive with bar in front rack position

• Press overhead to lockout.

• No jerks allowed.

 

 

Flow of Competition

 

Singles

• Competitors starts at Station 1.

• 4 min work → 2 min rest.

• Progress through all 10 stations.

 

 

Teams

• All 4 competitors in a team start together at Station 1.

• Each works simultaneously for 4 minutes.

• Rest 2 minutes.

• Move as a group to next station.

• Continue until all 10 stations are complete.

 

 

Scoring & Tie-Breakers

 

• Singles: Total valid reps across 10 stations.

• Teams: Total valid reps across all 4 athletes.

• Tie-Breaker: Most reps in final station (Barbell Push Press).

 

 

Penalties

• No-Rep: Any rep failing standards is not counted.

• After 3 failed reps at required standard, marshals will issue a 5 second pause penalty