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AAA

(40) Ring Push Ups
(30) Deck to Handstand
(15) HSPU

 

 

AA

(60) Ring Pushups
(30) HSPU
(15) 3″ Defecit HSPU

 

 

A

(40) HSPU
(20) 3″ Deficit HSPU
(10) 6″ Deficit HSPU
(3) Freestanding HSPU

 

 

 

 

Race rules.

One male and one female will enter the GRID at the start of the race.  Either male or female may begin first.  There is only one male and one female allowed on the GRID at a time.

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.

Players may begin performing reps at the next station, but reps will not count until the previous station is complete.

Time stops when both working male and female complete the final station and cross the finish line.

Example Video: 

This is an example from the FGL Season Champions, Tampa Bay Brigade entering the GRID for Jack and Jill.  Note: They are demonstrating the “waterfall” technique which is a challenging but effective way to perform reps quickly, however is not required (and should not be attempted without practice as it can be very costly to a team who does not perform it correctly).

MOVEMENT STANDARDS

HAND STAND PUSH UP

  • Player begins repetition in a fully inverted handstand position:
  1. only heels touching the wall
  2. arms and elbows fully extended
  3. palms inside (i.e., not touching) any designated perimeter
  4. feet not spread wider than any designated perimeter
  •  Player must lower body vertically until the head touches the ground/mat
  •  The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:
  1. arms and elbows are fully extended
  2. only heels touch the wall
  3. palms inside (i.e., not touching) any designated perimeter
  4. feet not spread wider than any designated perimeter
  •  Player may not make glute contact with the wall while descending but may do so once Player’s head has touched the mat

RING PUSHUP

  • Player begins repetition with arms fully extended, body straight, only supported by toes on the ground and hands in the rings.
  • Player lower body by bending the arms until the front of the shoulder touches the top of the ring, while maintaining a straight position
  • Repetition is complete when Player straightens arms to return to a locked out position with body straight
  • AAA division may do knee ring pushups

 

DECK TO HANDSTAND

See demo video

  •  Player begins repetition with the chest touching the floor
  •  Player must kick up to the wall to the top of a handstand
  •  The repetition is counted when Player extends to a fully vertical handstand position:
  1. arms and elbows are fully extended
  2. only heels touch the wall
  3. palms inside (i.e., not touching) any designated perimeter
  4. feet not spread wider than any designated perimeter

FREE STANDING HAND STAND PUSH UP

Demo video coming soon

  • Player begins repetition in a fully inverted handstand position without being support by a wall:
  1. arms and elbows fully extended
  2. palms inside (i.e., not touching) any designated perimeter
  3. feet and hips are stacked overtop of the shoulders showing control
  • Player may kick up to this position, or begin from the bottom of the HSPU to achieve the top of the movement
  • Player must lower body vertically until the head touches the ground/mat
  • The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:
  1. arms and elbows are fully extended
  2. palms inside (i.e., not touching) any designated perimeter
  3. body only supported by hands
  4. feet and hips are stacked overtop of the shoulders showing control