The National Pro Grid League has announced the GridScore system. It’s pretty neat! Learn about the details below!

Get Your GridScore!

We know you’ve been anticipating what goes into making a GridScore. Well, you are the first to find out!

Below are details on what five elements make up the GridScore and the standards required. Read it over closely and get ready to test yourself. Starting the first week of December, the GridScore system will launch so you can enter your results and get your score, a number that will allow you to see where you rank against all other Grid athletes.

The top scores will earn athletes invitations to our Pro Days, which will be hosted by NPGL teams across the country between January and April. There will be seven Pro Days, where participants will validate their scores and face additional tests. The top men and women will earn invites to the combine.

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.

Read more about how to become a pro Grid player here.

Pass this along to friends so they can register for our email list here. We’ll email you as soon as the GridScore system is available.

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 ring muscle-ups as possible in 80 seconds.
  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 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 2-repetition maximum clean and jerk, subject to a 20-second time cap.
  5. Ground-to-overhead/bar-over burpee: complete 15 ground-to-overhead barbell lifts (135 lb for men; 95 lb for women) followed by 10 bar-over burpees, followed by 15 ground-to-overhead barbell lifts, 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:
  • hips open
  • elbows and knees fully extended
  • barbell over the midline of the body
  • feet stationary and parallel
  • 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:
  • barbell in a position directly over the lateral midline of the body
  • arms and elbows locked-out
  • feet stationary, parallel and inner ankle joints within shoulder width
  • hips fully open
  • knees locked out
  • heels on the ground

Ground to Overhead (e.g., clean and jerk, snatch, cluster)
Elevate barbell to an overhead position by any means, including but not limited to the following
— 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

— 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)

— Cluster

  • 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)
  • Athlete must elevate the barbell to a position directly overhead, whether using a continuous movement or otherwise
  • The repetition is counted when the athlete momentarily demonstrates:
  • barbell in a position directly over the lateral midline of the body
  • arms and elbows locked out vertically
  • feet stationary, parallel and ankles within shoulder width
  • hips fully open
  • knees locked out
  • heels on the ground

Bar-Over Burpee

  • Athlete begins in a fully upright, standing position
  • Athlete descends to a prone position, making chest contact with the ground
  • Athlete rises from prone position and propels body over the barbell in any manner: both feet must travel over the barbell shaft simultaneously
  • The repetition is counted when the athlete has cleared the barbell and touches the ground on the opposite side from jump initiation with both feet
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 be on the ground in a prone position, with hands off the barbell, when the clock begins

GROUND-TO-OVERHEAD

  • 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

BAR-OVER BURPEE

  • 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)

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