THE GRIND LEAGUE 2025

E2MOM X6 ROUNDS

In a 2min window complete one round of ‘DT’

DT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Remaining time: Max calorie row

Swap athlete every round

Advanced: 50/35kg

Rookie: 40/20kg

Score: Total calories after 6 rounds

WOD 25.2 - 15MINS

BUY IN: 100 Pull Ups

REMAINING TIME:

ATHLETE A: Max Bike Meters

ATHLETE B:
9 Air Squat
6 Push Ups
3 Rope Climbs

ALTERNATE ATHLETE EACH ROUND

WORKOUT FLOW:

BUY IN: Pull ups to be performed in a YGIG format with a maximum of 10 repetitions per set. Athlete A will run to the rig near the window and perform up to a maximum of 10 repetitions. Once complete, the athlete will then run back to the starting line and tag their team mate to start the next set of pull ups. Share as desired however both athletes must complete AT LEAST 30 PULL UPS.

After completing 100 pull ups, you will then proceed to the BIKE & AMRAP and perform as meters and reps as possible in the remaining time, swapping athlete every round.

MAKE SURE YOU SHOW THE BIKE DISPLAY AT THE END OF THE WORKOUT

SCORE 1: TIME OF PULL UPS
SCORE 2: MAX METERS
SCORE 3: REPS

BEST OUT OF 3

ADVANCED: Kipping Pull Ups / Full Rope Climb / Strict Push Ups
SCALED: Box Kipping Pull Ups / Rope Pull

WOD 25.2 - 15MINS

BUY IN: 100 Pull Ups

REMAINING TIME:

ATHLETE A: Max Bike Meters

ATHLETE B:
9 Air Squat
6 Push Ups
3 Rope Climbs

ALTERNATE ATHLETE EACH ROUND

WORKOUT FLOW:

BUY IN: Pull ups to be performed in a YGIG format with a maximum of 10 repetitions per set. Athlete A will run to the rig near the window and perform up to a maximum of 10 repetitions. Once complete, the athlete will then run back to the starting line and tag their team mate to start the next set of pull ups. Share as desired however both athletes must complete AT LEAST 30 PULL UPS.

After completing 100 pull ups, you will then proceed to the BIKE & AMRAP and perform as meters and reps as possible in the remaining time, swapping athlete every round.

MAKE SURE YOU SHOW THE BIKE DISPLAY AT THE END OF THE WORKOUT

SCORE 1: TIME OF PULL UPS
SCORE 2: MAX METERS
SCORE 3: REPS

BEST OUT OF 3

ADVANCED: Kipping Pull Ups / Full Rope Climb / Strict Push Ups
SCALED: Box Kipping Pull Ups / Rope Pull

WOD 25.2 - 15MINS

BUY IN: 100 Pull Ups

REMAINING TIME:

ATHLETE A: Max Bike Meters

ATHLETE B:
9 Air Squat
6 Push Ups
3 Rope Climbs

ALTERNATE ATHLETE EACH ROUND

WORKOUT FLOW:

BUY IN: Pull ups to be performed in a YGIG format with a maximum of 10 repetitions per set. Athlete A will run to the rig near the window and perform up to a maximum of 10 repetitions. Once complete, the athlete will then run back to the starting line and tag their team mate to start the next set of pull ups. Share as desired however both athletes must complete AT LEAST 30 PULL UPS.

After completing 100 pull ups, you will then proceed to the BIKE & AMRAP and perform as meters and reps as possible in the remaining time, swapping athlete every round.

MAKE SURE YOU SHOW THE BIKE DISPLAY AT THE END OF THE WORKOUT

SCORE 1: TIME OF PULL UPS
SCORE 2: MAX METERS
SCORE 3: REPS

BEST OUT OF 3

ADVANCED: Kipping Pull Ups / Full Rope Climb / Strict Push Ups
SCALED: Box Kipping Pull Ups / Rope Pull

PART A: 5MIN AMRAP

MAX JUMP ROPE

EVERY SWAP: 8 AMERICAN KB SWINGS

ADVANCED:
1 DOUBLE UNDER = 1 REP
KB: 20/16KG

ROOKIE: SINGLE UNDERS
2 SINGLE UNDERS = 1 REP
KB: 16/12KG

WORKING IN A YGIG FORMAT
THE ROOKIE ATHLETE WILL START THE FIRST SET OF JUMP ROPE.
ATHLETES CAN SWAP AS NEEDED HOWEVER A MAXIMUM OF 50 REPS PER SET CAN BE DONE BEFORE A FORCED SWAP. 
THE ADVANCED ATHLETE WILL THEN PERFORM 8 AMERICAN SWINGS AND THEN PROCEED TO THE ROPE TO DO THEIR REPS. CONTINUE THIS FORMAT UNTIL THE 5MIN TIME CAP

-- 2MIN REST -

PART B: 15MIN AMRAP ASCENDING LADDER
5, 10, 15, 20, 25 … 

BURPEE BOX JUMP *
TOES TO BAR / RINGS *
OVERHEAD LUNGES **

 * YGIG -  REPS TO BE DONE IN A YGIG FORMAT HOWEVER BOTH ATHLETES MUST PERFORM AT LEAST 1 REP EACH SET. 
** SYNCHRO - REPS TO BE DONE IN SYNC AT THE TOP OF EVERY REP.

ADVANCED: 
TOES TO BAR
BARBELL OH LUNGES - 30/25KG

ROOKIE:
TOES TO RINGS
PLATE OH LUNGES - 10/5KG

SCORE = REPS OF PART A + B COMBINED

‘LAST TEAM STANDING’

EVERY 90SEC PERFORM:

12 CALORIE ROW

3 WALL WALKS

ATHLETE A: ROW CALORIES

ATHLETE B: WALL WALKS

SWAP EVERY ROUND. ATHLETES CAN HELP WITH WALL WALKS AFTER THEY FINISH THE ROW.

AT LEAST 1 REPETITION HAS TO BE PERFORMED BY BOTH ATHLETES EVERY ROUND.

WALL WALKS INCREASE BY 1 REPETITION AT THE END OF EVERY ROUND UNTIL FAILURE TO COMPLETE THE PRESCRIBED REPETITIONS IN THE 90SEC TIME WINDOW

ADVANCED: FULL WALL WALK

ROOKIE: REDUCED WALL WALK

🏋️‍♂️ WOD 25.3 IS HERE!! 🏋️‍♀️

FOR TIME
21-15-9

Round of 21 repetitions:
• 21 Single Arm DB Snatches (Right arm)
• 21 Hops Over the Worm
• 21 Single Arm DB Snatches (Left arm)
• 21 Hops Over the Worm

Round of 15 repetitions:
• 15 Single Arm DB Snatches (Right arm)
• 15 Hops Over the Worm
• 15 Single Arm DB Snatches (Left arm)
• 15 Hops Over the Worm

Round of 9 repetitions:
• 9 Single Arm DB Snatches (Right arm)
• 9 Hops Over the Worm
• 9 Single Arm DB Snatches (Left arm)
• 9 Hops Over the Worm

TIME CAP: 15 Mins
SCORE: Time or reps at time cap.
TIE BREAKER: Time to complete round of 21 repetitions.

Movement Standards:
✅ Synchronize at the top of the dumbbell snatch: hips and knees fully locked out, dumbbell in a locked-out overhead position. Athletes must always start with the right arm for the first set of reps of each round.
✅ Stay in sync during all hops over the worm, ensuring athletes are making contact with the ground and take off at the same time.

Failing to remain synchro will result in a 2sec penalty for every no rep.

Let’s see who has what it takes to finish strong and earn their spot in the finals!