GRIT 21

The GRIT 21 is 21 movements that we have chosen to serve as a benchmark for your fitness level at Grit Fitness. We will use it to measure and track progress over time. 

bench·mark
/ˈben(t)SHmärk/
noun
“A standard or point of reference against which things may be compared or assessed.”

21 Stations divided into 3 Tiers of 7
1 minute of work / 1 minute of rest for all 21 Stations
The 3 Tiers are based on how accessible the movements in them are based on several different variables. 
Tier 1 being the most accessible and Tier 3 being the least accessible
You will need to have a partner for this workout and you will serve as each other's judge. This accomplishes a few things. 1st it allows you make sure you understand the movement standards well enough to judge someone else ensuring you know them for yourself when it comes time for you to do them. It also ensures that everyone has a judge. You will go through the entire workout while your partner judges you and then you'll swap.

There is a small fee to participate and a discounted rate after you complete your first one, There is also the option to purchase a Grit 21 T-shirt as well.

Here are the movements: 

Tier 1: 
1. PUSH-UPS
2. BROAD JUMPS
3. BURPEES
4. JUMP ROPE
5: BODYWEIGHT SQUATS
6: DEAD HANG
7: INTERVAL RUNS

Tier 2: 
8. DOUBLE KETTLEBELL DEADLIFTS (M-53lb/W-44lb)
9. ROW-ERG(damper: 6-7)
10. KETTLEBELL FARMERS CARRY(M-53lb/W-44lb)
11. BOX JUMPS(M-24in/W-20in)
12. WEIGHTED BACK STEP LUNGES(M-40lb/W-30lb)
13. MED BALL SIT-UPS(M-20lb/W-14lb)
14. WALL BALLS(M-20lb-10ft/W-14lb-9ft)

Tier 3: 
15. KB RUSSIAN SWINGS(M-53lb/W-44lb)
16. AIR BIKE(damper: 1)
17. PULL-UPS
18. OVER-THE-SHOULDERS(M-100lb/W-80lb)
19. SLED PUSH/PULL(M-160lb/W-120lb)
20. KETTLEBELL SNATCHES(M-44lb/W-35lb)
21. SKI-ERG(damper: 6-7)

 The core purpose of Grit Fitness always has been and always will be to provide our members with the tools, knowledge, and atmosphere to work on their longevity and performance in our daily classes. And that’s what we’ve been doing for the last 6 years. We are always looking for ways to improve and that's where GRIT 21 comes in. We know the struggle of keeping track of progress. It's sometimes hard to see and appreciate your results in days, weeks or even months. GRIT 21 will allow us to track our progress so that we can quantify our progress. The 21 movements used in GRIT 21 are what we believe will help you to become the best version of yourself from a physical fitness standpoint. 

As you’ve probably noticed in our daily workouts, we don’t prescribe a specific weight. That’s because we want all of our members to feel comfortable moving whatever weight they choose in our class setting. With your coaches help, you will figure out what weights work for you with different movements. And different days sometimes call for a different weight for the same move. This could be due to the timer, the intention, or just how you’re feeling that day. The longer you come to the daily classes, the more confident you become and the coaches will continue to help you pick your weight based on your goals. 

Now when it comes to competing in Grit Fitness events, the weights are prescribed and you have to be able to move them if you want to do well. Sometimes these weights are really heavy and arbitrarily chosen. 

The GRIT 21 is designed to sit in between our daily classes and our events/competitions. It’s not necessarily a workout and it’s not necessarily a competition, although it has components of each of those. It’s really a test of your fitness, plain and simple. This is for you to use to track your progress over time and for you to have targets to shoot for. Each movement within the GRIT 21 will begin to mean so much more to you than just another movement. You will now see it as an opportunity to improve or at the very least maintain. Yes, we will compare with each other and push each other, but the intended purpose will remain, to test and retest yourself so you know that what you’re doing is working and to give you a goal to focus on as you grow, progress, and move forward in your fitness journey.