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AAA

(60) Situps
(40) Knee Raises
(20) Toes to Bar

 

AA

(50) Knees to Elbow
(40) Toes Through Rings
(30) Toes to Bar

 

A

(40) Knees to Elbow
(30) Toes to Bar
(20) Bar MU

 

Race rules.

One male and one female will enter the GRID at the start of the race.  Either male or female may begin first.  There is only one male and one female allowed on the GRID at a time.

At each ‘station,’ the total number of reps must be completed at the station, the male and female do not need to perform the same amount of reps. In other words, work per station may be split up however.  The only rule is that each station must reach the given amount of reps assigned.

Players may begin performing reps at the next station, but reps will not count until the previous station is complete.

Time stops when both working male and female complete the final station and cross the finish line.

Example Video: 

This is an example from the FGL Season Champions, Tampa Bay Brigade entering the GRID for Jack and Jill.  Note: They are demonstrating the “waterfall” technique which is a challenging but effective way to perform reps quickly, however is not required (and should not be attempted without practice as it can be very costly to a team who does not perform it correctly).

MOVEMENT STANDARDS

SITUP

  • Standard butterfly sit up from a seated position on the ground and the bottoms of the feet together
  • The repetition starts with the hand touching the ground behind the athletes head
  • The athlete will sit up, bending at the hips
  • The repetition is complete when both hands touch the floor on either side of the feet
  • There is a single station available (no waterfall)

KNEE RAISE

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with their heels before attempting their repetition
  • Player must elevate both knees above their hip crease at some point simultaneously

TOE-TO-BAR

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with their heels before attempting their repetition
  • Player must elevate both feet and touch the bar at some point simultaneously
  • Bar contact must be made in the area between the hands

KNEE TO ELBOW

  • Prior to the race, players will bend their arms and have the end of their elbow marked with a roughly 1/2″ diameter dot
  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with their heels before attempting their repetition
  • Player must simultaneously raise both knees to touch the elbows in designated spot

TOES-THROUGH-RINGS

  • At the beginning of each repetition, player suspends from the rings with arms fully extended and elbows locked out
  • Player must elevate both feet and touch through the rings at least breaking the surface plane of the ring with each foot
  • There is only one set of rings available for this element (no waterfall)

TOE-TO-BAR

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player must break the vertical plane of the bar with their heels before attempting their repetition
  • Player must elevate both feet and touch the bar at some point simultaneously
  • Bar contact must be made in the area between the hands

BAR MUSCLE UP

  • At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
  • Player then elevates by pulling upward onto/over the bar to achieve full elbow lockout above the horizontal bar
  • Player’s head breaks the vertical plane above the bar while locked out on top