The Grind

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.


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.


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.


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


KB in front rack hold


Hips below parallel.


Full extension at top.


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.


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).


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


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.


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


PowerBag front rack or back hold.


Rear knee kisses floor.


Alternate legs.


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.

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