Registering and tracking one’s GRIDScore™ can help athletes at varying levels see how they compare to the GRID community at large, including amateur and local league participants. Athletes seeking to become professional athletes in the NPGL are required to complete all five tests that comprise GRIDScore™ as part of the online combine, and to become eligible for the 2016 NPGL Draft.

Are you GRID ready?

The online combine goes live March 1.

WHAT IS A GRIDSCORE?

A GRIDScore™ is a cumulative value that each athlete achieves by completing five (5) designated elements. Each possible individual result — whether time, reps or loads — corresponds with a particular value, with a maximum possible score of 20 for any given element. A perfect GRIDScore™ is 100.


The Elements

The elements that comprise the basis of the GridScore™ are as follows:

  1. Muscle-up: complete as many unbroken ring muscle-ups as possible, recording reps and total time.
  2. Thruster: complete 20 thrusters (135 lb for men; 95 lb for women) as fast as possible, subject to a 4-minute time cap.

  3. Rope climb: complete four (4) rope climbs to a height of 15 feet, each as fast as possible, subject to a 2-minute time cap.

  4. Clean and jerk: complete a two-repetition maximum clean and jerk, subject to a 20-second time cap. Start with chest to deck.

  5. Metcon: 15 burpee box-overs (30"/24" box) followed by 15 toes-to-bar followed by 15 power snatches (135 lb for men; 95 lb for women) for total time. Subject to a 5-minute time cap.


The Standards

Muscle-Up (Ring)

  • Athlete begins with the elbows fully locked out while suspended from the rings

  • Athlete elevates body to a position with

  • torso vertically oriented above the bottom of the rings

  • arms positioned downward from shoulders

  • supporting body weight (at least momentarily)

  • elbows fully locked out, with the innermost point of the elbow joints within the width of the shoulders

  • The repetition is counted when the athlete demonstrates the above performance points simultaneously

  • A serial repetition must begin with elbows locked out while suspended vertically from the rings

Thruster

  • Athlete obtains a bottom-of-squat position (i.e., hip crease below horizontal plane of top of knees) with the barbell in the front rack position

  • Athlete must obtain a fully standing position while elevating the barbell from the shoulders to a position directly over the lateral midline of the body

  • The repetition is counted when the athlete successfully achieves a fully standing position, with barbell directly over the lateral midline of the body, momentarily and simultaneously demonstrating:

  1. hips open

  2. elbows and knees fully extended

  3. barbell over the midline of the body

  4. feet stationary and parallel

  5. heels on the ground

Rope Climb

  • Athlete must climb the rope to touch a designated target with at least one hand

  • The repetition is counted once athlete makes contact with the designated target

Clean and Jerk

  • Clean: Athlete must elevate the barbell from ground to shoulders, with or without achieving a front rack position

  • Athlete may use any form of clean

  • Jerk: Athlete must elevate the barbell from the shoulders to a position directly overhead using any form of jerk

  • The repetition is counted when the athlete momentarily demonstrates:

  1. barbell in a position directly over the lateral midline of the body

  2. arms and elbows locked-out

  3. feet stationary, parallel and inner ankle joints within shoulder width

  4. hips fully open

  5. knees locked out

  6. heels on the ground

Toes-To-Bar

  • Once on the horizontal bar:
  • Player must elevate both feet to touch the bar with some portion of both feet
  • Bar contact must be simultaneous and within the area between the hands
  • For serial repetitions, Player must also break the vertical plane of the bar with the heels before attempting a serial repetition

Burpee Box Over

  • Athlete begins in a fully upright, standing position; lateral or box-facing acceptable

  • Athlete descends to a prone position, making chest contact with the ground

  • Athlete rises from prone position and propels body over the box in any manner: both feet do not need to touch the box but must pass over the box horizontal plane

  • The repetition is counted when the athlete has cleared the box and touches the ground on the opposite side from jump initiation with both feet

Snatch

  • Athlete must come to a fully standing position while elevating the barbell from the ground to a position directly overhead (Athlete may use any form of snatch, full or power)

  • The repetition is counted when the athlete momentarily demonstrates:

  1. barbell in a position directly over the lateral midline of the body

  2. arms and elbows locked out vertically

  3. feet stationary, parallel and ankles within shoulder width

  4. hips fully open

  5. knees locked out

  6. heels on the ground


EFFICIENCIES AND FAULTS

ALL ELEMENTS

  • Efficiency: Pausing is NOT required at any point during any element performance. Athlete need only pass through the points of performance and demonstrate momentary completion

MUSCLE-UP

  • Fault: Athlete may NOT get on the rings until the clock starts

  • Fault: Athlete’s feet may NOT elevate to a position at or above the shoulders at any point

THRUSTER

  • Efficiency: Any repetition that begins with the barbell on the ground MAY begin with a squat clean

  • Efficiency: The distance between the feet is irrelevant

  • Fault: A push jerk is NOT allowed

ROPE CLIMB

  • Fault: If crash mats are used, athlete MUST begin each climb with at least one foot on the floor

  • Athlete MUST begin the first rep standing on floor, NOT touching the rope

  • The fourth rep ends when the athlete touches the target

CLEAN AND JERK

  • Fault: Barbell MUST begin on the ground for each repetition (touch-and-go is allowed; rising to a hang position is allowed)

  • Fault: Barbell may NOT descend at any point between the lift from the shoulders to the terminal position overhead

  • To prevent false starts, each Athlete MUST start chest to ground in a prone position, with hands off the barbell, when the clock begins

TOES TO BAR

  • Fault: Both of athlete’s feet to not make full contact simultaneously with the bar

  • Fault: Player does not also the vertical plane of the bar with the heels before attempting a serial repetition

BURPEE OVER BOX

  • Efficiency: Athlete need NOT demonstrate hip extension during the jump over the barbell

  • Fault: Athlete’s feet MUST make initial contact with the ground after the jump over the barbell (i.e., no diving)

SNATCH

  • Fault: Barbell MUST begin on the ground for each repetition (touch-and-go is allowed)

  • Efficiency: Barbell MAY descend at any point during the element, but the repetition is not complete until the barbell reaches the required terminal position overhead