POWER GRIND


TEAMS

7:00 AMRAP – 1:00 TRANSITION – 7:00 AMRAP

In pairs, men then women

2…4…6…8… adding 2 reps every round

Medicine Ball Over Shoulder 

After every round

Complete one sled push 20 yards down and 20 yards back

Partner 1 performs one full round, then Partner 2 starts second round

Ex: Partner 1 does 2 MB over shoulder, then sled push. Partner 2 does 4 MB over shoulder, then sled push, and so on until 7:00 is up

DURING 1:00 TRANSITION, TEAMS WILL CHANGE OUT SLED WEIGHTS.  ANY OF TEAM MEMBERS CAN HELP WITH CHANGING THE WEIGHT.

At 8:00 the women will go in the same format as men.

LOADS

RX: 100/80 Ball, 215/165 sled

Intermediate: 80/60 Ball, 165/125 sled

Scale: 60/40 Ball, 125/75 sled

(weights for sled include prowler sled weight 75 pounds)


INDIVIDUALS

7:00 AMRAP

2..4..6..8.. adding 2 reps every round

Medicine Ball Over Shoulder

After every round

Complete one sled push 20 yards down and 20 yards back

LOADS

RX/Masters 35: 100/80 Ball, 215/165 sled

Intermediate/Masters 40/Masters 45: 80/60 Ball, 165/125 Sled

Scaled/Masters 50+/Teen: 60/40 Ball, 125/75 Sled

(weights for sled include prowler sled weight 75 pounds)


SCORE

Score is total reps complete in set time for AMRAP.  Teams will receive one score based on reps completed for both pairs.  One rep for each medicine ball over shoulder and one rep for each 20 yard sled push, the sled push must be completed with whole sled crossing line.


STANDARDS

MEDICINE BALL OVER SHOULDER

The medicine ball starts on the ground and must be lifted to the shoulder, then pass over the shoulder.  When the medicine ball is at the shoulder, hips and knees must reach full extension. Reps are completed at athletes discretion, the athlete does not have to alternate reps.

SLED PUSH

The sled must be in front of the athlete and pushed with the two vertical handles. To complete the 20 yards, the whole sled will start behind the starting line and just the whole sled must pass the 20 yard line. The sled must be completely past the 20 yard prior to being pushed back. To finish, the whole sled must be pushed across original starting line.