Matches are played on a GRID court. Teams race in designated lanes, with each lane divided into four numbered quadrants.more info
All matches have 11 races. Each race has a distinct set of unchanging rules, such as time limits and substitutions. Each race also has variable race elements.more info
Each race is composed of a set of elements, or movements, such as deadlifts and squats. Race elements are defined by the match format.more info
For example, race 7 rules dictate that the team with the most weight lifted wins, yet it is the match format that specifies which element they will perform to lift the weight: teams will perform cleans in the Teton match format and thrusters in the McKinley.View All Match Formats
For each race, the winning team is awarded 2 points (or 3 points for race 11). The other team can still earn 1 point by completing the race within the allotted time (or by having the heaviest female total for race 7).
Teams can substitute players on the GRID at any time. There are unlimited substitutions for most races.
Coaches have one red challenge flag that can be used during races to dispute a referee ruling. Referees also have a yellow challenge flag that can be used to initiate post-race reviews.
Teams designate 7 women and 7 men to play. Each race begins with a starting lineup of 5 men and 5 women, with 4 on the bench. Between races, starting athletes can be substituted for athletes on the bench.
1. Start Line: Athletes subbing in must be tagged with their feet behind this line. Race 11 requires the athlete to touch both hands and both feet behind the line before running to the finish area.
2. Start Area: Athletes will wait here for the race to begin or to be tagged in for substitutions. Each start area must be at least 7′ deep.
3. Rig Area: Structure for movements such as handstand push-ups, toes-to-bar, pull-ups, muscle-ups, rope climbs, etc.
4. Hash Mark: Indicates progression across the grid and defines the hash box. Each hash mark represents 5′ on the grid.
5. Hash Box: In Race 1, an athlete must be standing between the appropriate hash marks for their partner’s reps to count on the grid. Each hash box is 5′ x 3′.
6. Quadrant: One of four sections of space for each team’s lane. Each quadrant may hold a portion of work to be completed within a race. Each quadrant is 20′ x 20′.
7. Finish Area: When reached, the athlete’s portion of that race is complete. When an athlete enters this area, they cannot re-enter the active grid. Each finish area must be at least 7′ deep.
8. Finish Line: Line that must be crossed to complete a race, or to initiate the next athlete in a relay style race. The finish line is 80′ from the start line.
Each Grid match consists of 11 races. The general rules of each race are fixed and described below. There are many specific variations of each race. In the NPGL, all the teams compete in the same set of specific races (match) each week or stage of competition. Teams compete directly against their live opponent to determine the win or loss. They are also competing indirectly against all the other teams for Tiebreaker Points.
One man and one woman on each team go back and forth through an increasingly difficult pair of movements. Each successive quadrant adds harder movements with fewer reps. Watch the substitutions because the athletes can’t work unless their partner is standing in the corresponding color box.
Three men and three women must match each other rep-for-rep as they grind through heavy lifts without letting the barbell fall to the ground. Teamwork and communication are essential as they have to navigate the transitions on and off the barbell.
Two women work as a team in a full sprint across the Grid. Thirty seconds later, they do it all over again as a separate race. Though simple the first time through, these races require solid strategy to be successful twice in a row. Substitutions and quick transitions are the keys to the fastest times.
Two men work as a team in a full sprint across the Grid. Thirty seconds later, they do it all over again as a separate race. Though simple the first time through, these races require solid strategy to be successful twice in a row. Substitutions and quick transitions are the keys to the fastest times.
The entire team is eligible to contribute in this seven minute ladder. The goal here is total weight lifted. The entire team’s total determines the two-point win, and the women’s total is the third point awarded. Every rep counts, and speed is just as important as strength.
One man and one woman progress through increasingly challenging bodyweight elements. Smart substitutions and fast transitions among the highest skilled players will determine the victor.
Three women work simultaneously across three stations for each element on the Grid. Substitutions can happen at any point, but each station must accumulate the full number of reps before anyone can move on. Teamwork and fast substitutions are required to win.
Three men work simultaneously across three stations for each element on the Grid. Substitutions can happen at any point, but each station must accumulate the full number of reps before anyone can move on. Teamwork and fast substitutions are required to win.
Four men and four women, each take on a single element in this super-fast relay race. They speed through the element and then sprint back and forth across the GRID. Specialists are thrilled because each player can focus just on what they do best.