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2023 Kid’s Grid Team Standard Overview
This is not a complete list, but more of a guide of what abilities players will need. Reps and weights are approximate - may range up or down slightly, so if a player is close to a standard, other similar assignments may fit their skills. This is meant to give players an idea of what to work on. Any player can do any assignment, regardless if they are a strength, utility, or bodyweight player. Please message or email us with any questions!  [email protected]
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U17 (kids under 17) 
Ideal: 1-2 kids in each position
 
  • Utility
    • 4 30 inch box jump + 8 clusters at 85lbs
    • 4 24 inch box jumps
    • 10 db burpee over box 2 35lb dbs + 8 hang snatch 85lbs
    • 7 DB GTO at 25lbs + 7 burpee box jump 12”
    • 3 DB GTO at 30lbs + 7 burpee box jump over 30”
    • 6 DBL DB Front Squats with 20s
    • 2 DBL DB Thrusters with 40s
    • 10 Hang Clusters at 45 lb
    • 7 DL at 105 lbs
    • 3 DL at 175 lbs
    • 10 Thrusters at 35 lbs
    • 4 Snatch at 65 + 4 Box jump overs at 24”
    • DBL DB Front Rack Walking Lunge length of the grid at 20lbs
    • 15 Single Arm DB Squat Snatch with 20 lbs
 
  • Strength 
    • 10 thrusters at 85lbs
    • 3 cleans at 175lbs
    • 3 deadlifts at 200lbs + 3 db front squats at 50lbs
    • 10 Shoulder To Overhead at 45 lb
    • Snatch 80-105 lb
    • 10 Hang Cleans at 65 lbs
    • 1-3 reps Clean and Jerk 145 
    • 7 hang Snatches at 65 lbs
    • 5 Snatch at 105 lbs
    • 4 OHS at 105
    • 10 Hang Clean and Jerk at 50-65 lbs
    • 2 DL + 1 Clean at 145
 
  • Bodyweight
    • 3 bar muscle ups
    • 10 toes to bar
    • 3 rope climbs to 12ft
    • 10-15 pullups unbroken
    • 10-12 fast burpees over the bar
    • 40ft Handstand walk 
    • 5 Pistol Squats
    • 5 Weighted Pistol squats 10 lb
    • 5 Med ball pull ups
    • Wheelbarrow from start line to Q2 and back (holding and/or walking on hands)
    • Crab Walk from start line to Q3 and back
    • 6 deck to squat over box 20”


U12 (kids under 12) 
Ideal: 1-2 kids in each position 

  • Utility - 
    • 10 front squats at 45 lbs + 10 hang cleans at 45lbs
    • 10 db burpee over box 2 15lb dbs + 8 deadlift at 85
    • 7 DB GTO at 10lbs + 7 burpee box jump over 18”
    • 3 DB GTO at 20lbs + 7 burpee box jump over 24”
    • 6 DBL DB Front Squats with 10s
    • 2 DBL DB Thrusters at 20s
    • 10 Hang Squat Clean at 35-45 lb
    • 10 Thrusters at 20 lb
    • 7 DL at 45 lbs
    • 3 DL at 75 lbs
    • 4 Snatch at 20 + 4 Box jump overs at 20”
    • 15 Single Arm DB Squat Cleans with 20 lbs
 
  • Strength
    • 10 thrusters at 20lbs
    • 3 clean and jerks at 45lbs
    • 3 deadlifts at 75lbs + 3 db front squats at 20lbs
    • 10 Shoulder To Overhead @ 20
    • Snatch 45
    • 10 hang Cleans at 25 lbs
    • Clean and Jerk 50 lbs
    • 7 hang Snatches at 20 lbs
    • 15 Overhead Squats at 15 lbs
    • 10 Hang Clean and Jerk at 25 lbs
    • 2 DL + 1 Clean at 50 lbs
 
  • Bodyweight
    • 7 knee to elbows
    • 5+ pull ups 
    • 3 Rope climbs to 8ft
    • 10-12 fast burpees over the bar
    • 40ft Handstand walk 
    • 5 Pistol Squats
    • 5 Weighted Pistol squats 5 lb
    • Wheelbarrow from start line to Q2 and back (holding and/or walking on hands)
    • Crab Walk from start line to Q3 and back
    • Fast Bear Crawl length of grid (80 ft)
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  • Who We Are
  • Our Programs
    • Education & Weight Loss
    • More Than Macros
    • Brick By Brick
    • Pricing
  • Your Coach
  • Transformations
  • Free Consultation
  • OPB Swag!