Florida Grid League History · July 15, 2016

Race 7 - Speed Through

A – (10) Sprints (across the GRID and back), (35) Burpee over bar, Row 500m, (25) Assault bike Calories

AA – (10) Sprints, (30) Burpee over bar, Row 450m, (25) Assault bike Calories

AAA – (10) Sprints, (25) Burpee over bar, Row 400m, (25) Assault bike Calories

***the GRID is 80′ long

Race rules.

The race begins with one athlete starting with the sprints. Either male or female may begin first. Since only one athlete is required on the GRID at a time to sprint, a sprinting athlete may tag in a substituting athlete of either gender to continue the reps. This is provided there is no other athletes on the GRID at that time as no more than one male and one female is allowed on the GRID at any given moment. As the final sprint is being completed, an athlete of the opposite gender to the athlete sprinting, may enter the GRID to position themselves to immediately begin the burpee over bar once the final sprint is complete.

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.

The row machine and the assault bike may not be touched prior to the previous station being fully complete.

Time stops when the final station and both athletes on the GRID cross the finish line.

Example Video:

This race is programmed specifically for GRID 6 so no professional video is available.

MOVEMENT STANDARDS

80’ SPRINT

Athlete must begin, in the standing position, behind the Start Line
Athlete runs across the Grid, touch with one hand past the Finish Line then return back to the Start Line to complete one repetition
Athlete must make a single hand contact to the ground behind the Finish Line and the Start Line before changing directions
The only time a single hand contact is not needed is at start of race or when a substitution is being made
Substitutes must be in a standing position, behind the Start Line, prior to being tagged in
Any form of contact is allowed to substitute but must occur with the athlete subbing in, standing behind the Start Line

BURPEE OVER THE BAR

The “bar” will be a PVC pipe supported by 15″ posts. If the pipe is touched during a repetition and falls off of the posts, that rep does not count and the pipe must be replaced prior to beginning the next rep.

Player begins in a standing position
Player must lower body to a prone position, making chest contact with the ground
Player then rises from prone position and propels body over the bar using a two foot takeoff (feet must leave the ground simultaneously)
Player’s body must travel over the bar without making any contact at any point during the repetition
The repetition is counted when player has cleared the bar and lands on their feet simultaneously

ROW

Player may NOT touch the rower until all of the burpee over bars are complete
Player must be seated with both feet on the foot pads during this movement
Player must place handle in its cradle after completion and/or when a substitution is being made to continue this movement

ASSAULT BIKE

Player may NOT touch the air dyne until all of the row meters are complete
Player must be seated with both feet on the pedals during this movement
Player must remained seated until completion unless a substitution is being made to continue this movement

Want more information on GRID? Check out GRID U on NPGL.com