OFFICIAL ATHLETE GUIDE — WORKOUTS, MOVEMENT STANDARDS & Q&A
23–24 October 2026 | CrossFit Alberton 2.0
THE BADDEST IN THE SOUTH IS BACK!
The wait is almost over!
Grudge Match 2026 is here, and we’re looking forward to welcoming all our athletes for two days of competition, teamwork and some seriously challenging workouts.
We’ve worked hard to create an event that will test your strength, fitness, skill and determination while giving you an unforgettable competition experience.
We’ve also made a few important changes to the workouts since their original release.
Please take the time to read through this entire guide with your partner.
Below you’ll find all four workouts, movement standards, scoring information, safety rules and answers to frequently asked questions.
Our goal is simple: every athlete should arrive knowing exactly what to expect.
IMPORTANT WORKOUT UPDATES
Workout 1 — 1 REP MAX
The movement order has changed to Shoulder to Overhead, Squat Clean and Deadlift.
Teams have 12 minutes total, with no individual movement time caps.
Workout 3 — A TASTE OF HYROX
The workout now includes running laps, Burpee Broad Jumps, a 1000m SkiErg and 1000m RowErg performed simultaneously, and Sandbag Walking Lunges.
The time cap is 20 minutes.
IMPORTANT — BARBELL SAFETY RULES
These rules apply to ALL divisions and ALL workouts involving barbells.
Athlete safety is one of our biggest priorities at Grudge Match 2026.
We understand that athletes will be working with heavy weights and moving under fatigue. However, all barbell movements must be performed safely and under control.
BARBELL DROPPING STANDARDS
- Athletes are permitted to drop the barbell after completing a repetition.
- For overhead movements, athletes must first lower the barbell under control to shoulder height before releasing it.
- Athletes may not drop the barbell directly from overhead.
- Barbells must not be thrown, pushed or released in an uncontrolled manner.
- Athletes must remain aware of their partners, judges and surrounding competition lanes.
- All barbell movements must be performed with control, particularly during partner transitions.
JUDGING & SAFETY
Safety will be strictly enforced throughout the competition.
Judges may issue a no-rep for unsafe barbell handling.
Athletes who repeatedly disregard these safety standards may be stopped by their judge or head judge.
No repetition or finishing time is worth risking an injury to yourself or another athlete.
Compete hard. Lift heavy. Stay in control.
WORKOUT 1 — 1 REP MAX
Friday, 23 October | 12 Minutes | Teams of 2
THE WORKOUT
In the following order:
- Shoulder to Overhead
- Squat Clean
- Deadlift
WORKOUT DESCRIPTION
Workout 1 is a test of maximum strength, technique and strategy.
Each team has 12 minutes total to establish the heaviest successful lift for both athletes across all three movements.
There are no individual time caps for each movement.
Teams may decide how much time to spend on each lift.
Both athletes must complete their attempts before the team advances to the next movement.
Once a team advances to the next movement, they cannot return to the previous movement.
Athletes may attempt as many lifts as time allows.
MOVEMENT STANDARDS
1. Shoulder to Overhead
- The barbell begins in the front rack position.
- Strict press, push press, push jerk and split jerk are permitted.
- The athlete must finish with arms, hips and knees fully extended.
- Feet must be in line.
- The barbell must be controlled overhead.
- The barbell must be lowered under control to shoulder height before being released.
2. Squat Clean
- The barbell begins on the ground.
- The athlete must bring the barbell to the front rack position.
- A full squat below parallel is required.
- The athlete must stand to full hip and knee extension.
IMPORTANT CLARIFICATION
Athletes may catch the barbell in a Power Clean and then complete a Front Squat.
This is permitted.
However, the hip crease must pass below the top of the knee for the lift to count.
3. Deadlift
- The barbell begins on the ground.
- The athlete must lift the barbell to full hip and knee extension.
- Shoulders must finish behind the barbell.
- Sumo deadlifts are not permitted.
- The barbell must be released safely and under control.
SCORING
Each athlete contributes three maximum successful lifts:
- Shoulder to Overhead
- Squat Clean
- Deadlift
All six lifts are added together.
The team with the highest combined weight wins.
WORKOUT 1 — Q&A
Q: Do we have four minutes per movement?
No. Teams have 12 minutes total and may manage their time across the three movements.
Q: Can we attempt multiple lifts?
Yes. Athletes may attempt as many lifts as time allows.
Q: Can we return to a previous movement?
No. Once your team advances to the next movement, you cannot go back.
Q: Can I Power Clean the barbell?
Yes. You may catch the barbell in a Power Clean and then perform a Front Squat.
The squat must be below parallel.
Q: Does each athlete need to complete all three lifts?
Yes. Both athletes’ best successful lifts contribute towards the team total.
Q: Who loads the weights?
Athletes are responsible for loading and adjusting their own barbell.
WORKOUT 2 — ACID BATH
Friday, 23 October | For Time | 12-Minute Cap | Teams of 2
THE WORKOUT
ALL DIVISIONS
6 Rounds:
- 10/7 Cal SkiErg
- 10/7 Cal RowErg
- 10/7 Cal BikeErg
Then:
SEMI-PRO
60 Toes-to-Bar
ROOKIE & LEGENDS 45+
60 Hanging Knee Raises
WORKOUT DESCRIPTION
Acid Bath is a test of your engine, recovery and ability to maintain intensity under fatigue.
Teams must complete six rounds across the three machines.
Partners alternate complete rounds.
Partner 1 completes rounds 1, 3 and 5.
Partner 2 completes rounds 2, 4 and 6.
Each athlete completes three rounds.
Once all six rounds are completed, teams advance to the gymnastics station.
The final 60 repetitions may be shared between partners however they choose.
Only one athlete may work at a time.
MOVEMENT STANDARDS
SkiErg, RowErg & BikeErg
- Each round begins with the monitor reset to zero.
- Athletes must complete the prescribed calories before moving to the next machine.
- Partners may not assist with completing calories during the other athlete’s round.
Toes-to-Bar
- Athletes begin hanging from the bar with arms fully extended.
- Both feet must contact the bar simultaneously between the hands.
- At the bottom, the feet must pass behind the vertical plane of the bar.
Hanging Knee Raises
- Athletes begin hanging from the bar with arms fully extended.
- Both knees must rise above the hip crease.
- Feet must return behind the vertical plane of the bar between repetitions.
SCORING
The team’s score is the time taken to complete all six rounds and 60 gymnastics repetitions.
Fastest time wins.
If a team does not finish within the 12-minute time cap, one penalty second is added for every unfinished scoring repetition.
The machine calories count towards the scoring total, as shown on the official score sheet.
Example:
A team reaches the 12-minute cap with 30 repetitions remaining.
12:00 + 30 seconds = 12:30
Their final score is 12:30.
WORKOUT 2 — Q&A
Q: Can we split the machine calories?
No. Each athlete must complete an entire round before switching.
Q: Can we choose who starts?
Yes. Teams may decide which athlete completes the first round.
Q: Can the resting partner prepare the next machine?
Yes. The resting partner may adjust the machine for the working athlete.
Q: Can we split the gymnastics repetitions however we want?
Yes. Once the six rounds are completed, the final 60 repetitions may be shared freely.
Q: Can both athletes perform gymnastics repetitions simultaneously?
No. Only one athlete may work at a time.
WORKOUT 3 — A TASTE OF HYROX
Saturday, 24 October | For Time | 20-Minute Cap | Teams of 2
THE UPDATED WORKOUT
SEMI-PRO
- 3 Running Laps — Both Athletes
- 80m Burpee Broad Jumps
- 1000m SkiErg + 1000m RowErg (Simultaneously)
- 80m Sandbag Walking Lunges
- 3 Running Laps — Both Athletes
ROOKIE & LEGENDS 45+
- 2 Running Laps — Both Athletes
- 80m Burpee Broad Jumps
- 1000m SkiErg + 1000m RowErg (Simultaneously)
- 80m Sandbag Walking Lunges
- 2 Running Laps — Both Athletes
SANDBAG WEIGHTS
| Division | Male | Female |
|---|---|---|
| Semi-Pro | 30kg | 20kg |
| Rookie | 20kg | 10kg |
| Legends 45+ | 20kg | 10kg |
WORKOUT DESCRIPTION
A Taste of HYROX combines running, Burpee Broad Jumps, SkiErg, RowErg and Sandbag Walking Lunges.
This workout will test your endurance, pacing, teamwork and ability to keep moving under fatigue.
RUNNING
Both athletes must complete the prescribed number of laps.
Semi-Pro: Three laps at the beginning and three laps at the end.
Rookie & Legends: Two laps at the beginning and two laps at the end.
Both athletes must finish the opening running section before beginning the Burpee Broad Jumps.
BURPEE BROAD JUMPS — 80M
The total distance is divided into eight 10m lengths.
Partners may share the distance however they choose.
Each athlete must complete a full 10m length before switching.
Only one athlete works at a time.
SKIERG & ROWERG — 1000M EACH
Both machines operate simultaneously.
One athlete works on the SkiErg while the other works on the RowErg.
Teams must complete:
- 1000m SkiErg
- 1000m RowErg
Partners may switch machines whenever they choose.
Both distances must be completed before advancing to the Sandbag Lunges.
SANDBAG WALKING LUNGES — 80M
The total distance is divided into eight 10m lengths.
Partners may share the distance however they choose.
Each athlete must complete a full 10m length before switching.
The sandbag may be placed down during partner transitions.
Once all 80m are completed, both athletes begin the final running section.
The workout finishes when the second athlete crosses the finish line.
MOVEMENT STANDARDS
Running
- Both athletes must complete the prescribed number of laps.
- Athletes must follow the designated running route.
- Both athletes must finish the opening running section before advancing.
- The final finish time is recorded when the second athlete crosses the finish line.
Burpee Broad Jumps
- The athlete begins by completing a burpee.
- Chest must touch the ground.
- Athletes may step or jump their feet forward after the burpee.
- The broad jump must be performed with a two-foot takeoff.
- No additional steps are permitted between the burpee and the broad jump.
- Athletes must complete a full 10m length before switching partners.
SkiErg & RowErg
- Both machines operate simultaneously.
- One athlete works on each machine.
- Partners may switch machines at any time.
- Both monitors must display 1000m before advancing.
Sandbag Walking Lunges
- The sandbag must be carried on the shoulders.
- The back knee must touch the ground on each repetition.
- The athlete must reach full hip and knee extension between repetitions.
- Legs must alternate.
- Athletes must complete a full 10m length before switching partners.
- The sandbag may be placed down during partner transitions.
OFFICIAL SCORING
Every completed lap, 10m length or machine distance earns scoring repetitions as follows:
| Movement | Scoring | Semi-Pro | Rookie/Legends |
|---|---|---|---|
| Opening Run | 1 lap = 1 rep | 3 | 2 |
| Burpee Broad Jumps | 10m = 1 rep | 8 | 8 |
| SkiErg | 1000m = 1 rep | 1 | 1 |
| RowErg | 1000m = 1 rep | 1 | 1 |
| Sandbag Lunges | 10m = 1 rep | 8 | 8 |
| Final Run | 1 lap = 1 rep | 3 | 2 |
| TOTAL | 24 | 22 |
TIME-CAP PENALTIES
Time cap: 20 minutes.
Teams that complete the workout within the time cap receive their actual finishing time.
Teams that do not finish receive one penalty second for every unfinished scoring repetition.
Example — Semi-Pro
A team completes 19 of the 24 scoring repetitions before the 20-minute cap.
- Total repetitions: 24
- Completed repetitions: 19
- Remaining repetitions: 5
- Penalty: 5 seconds
Final score: 20:05
Every completed scoring repetition matters!
TIEBREAK
A tiebreak time will be recorded after the team completes the 80m Burpee Broad Jumps, as indicated on the official score sheet.
WORKOUT 3 — Q&A
Q: What is the time cap?
20 minutes.
Q: How many laps must we run?
Semi-Pro completes three laps at the beginning and three at the end.
Rookie and Legends complete two laps at the beginning and two at the end.
Q: Do both athletes run?
Yes. Both athletes complete the prescribed laps.
Q: Do the SkiErg and RowErg happen at the same time?
Yes. One athlete starts on each machine, and both machines operate simultaneously.
Q: Can we switch machines?
Yes. Partners may switch whenever they choose.
Q: Does each machine count as a separate scoring repetition?
Yes. Completing 1000m on the SkiErg earns one rep, and completing 1000m on the RowErg earns another.
Q: Can we split the Burpee Broad Jumps and Sandbag Lunges?
Yes, but each athlete must complete a full 10m length before switching.
Q: What happens if we don’t finish within 20 minutes?
One penalty second is added for every unfinished scoring repetition.
Q: When does our time stop?
When the second athlete crosses the finish line.
WORKOUT 4 — CF OUCH
Saturday, 24 October | For Time | 12-Minute Cap | Teams of 2
THE WORKOUT
SEMI-PRO
- 30 Pull-Ups
- 30 Snatches — 50/35kg
- 30 Chest-to-Bar Pull-Ups
- 30 Clean & Jerks — 50/35kg
- 30 Bar Muscle-Ups
- 30 Thrusters — 50/35kg
ROOKIE & LEGENDS 45+
- 30 Jumping Pull-Ups
- 30 Snatches — 40/25kg
- 30 Jumping Chest-to-Bar Pull-Ups
- 30 Clean & Jerks — 40/25kg
- 30 Pull-Ups
- 30 Thrusters — 40/25kg
TOTAL: 180 REPS
WORKOUT DESCRIPTION
CF Ouch is a classic CrossFit workout combining gymnastics and barbell movements.
This workout will test your strength, skill, muscular endurance and ability to manage fatigue.
Teams must complete six movements in the prescribed order.
Each movement consists of 30 repetitions.
Partners may divide the repetitions however they choose.
Only one athlete may work at a time.
All 30 repetitions must be completed before advancing to the next movement.
MOVEMENT STANDARDS
Pull-Ups
- Arms must be fully extended at the bottom.
- Chin must clearly pass above the horizontal plane of the bar.
- Strict, kipping and butterfly pull-ups are permitted.
Jumping Pull-Ups
- Athletes may use a box or plates to achieve the required height.
- When standing with arms extended overhead, the wrists must be above the bar.
- Arms must reach full extension at the bottom.
- Chin must pass above the bar.
Chest-to-Bar Pull-Ups
- Arms must be fully extended at the bottom.
- The chest must touch the bar at or below the collarbone.
- Strict, kipping and butterfly variations are permitted.
Jumping Chest-to-Bar Pull-Ups
- Athletes may jump to assist the movement.
- The chest must touch the bar at or below the collarbone.
- Arms must return to full extension between repetitions.
Snatch
- The barbell begins on the ground.
- The barbell must travel from the ground to overhead in one continuous movement.
- Power snatches, squat snatches and muscle snatches are permitted.
- Hang snatches are not permitted.
- The athlete must finish with arms, hips and knees fully extended.
- The barbell must be lowered under control to shoulder height before being released.
Clean & Jerk
- The barbell begins on the ground.
- The athlete must bring the barbell to the shoulders before moving it overhead.
- Power cleans, squat cleans and muscle cleans are permitted.
- Strict press, push press, push jerk and split jerk are permitted.
- The athlete must finish with the barbell locked out overhead, hips and knees fully extended, and feet in line.
- The barbell must be lowered under control to shoulder height before being released.
Bar Muscle-Ups
- Athletes begin hanging from the bar with arms fully extended.
- The athlete must transition from below the bar to a supported position above the bar.
- The repetition finishes with arms fully extended above the bar.
Thrusters
- The barbell begins in the front rack position.
- The athlete must complete a full front squat below parallel.
- From the squat, the athlete must drive the barbell overhead in one continuous movement.
- The repetition finishes with arms, hips and knees fully extended.
- A re-dip under the barbell is not permitted.
- The barbell must be lowered under control to shoulder height before being released.
SCORING
The team’s score is the total time taken to complete all 180 repetitions.
Fastest time wins.
If a team does not finish within the 12-minute time cap, one penalty second is added for every unfinished repetition.
Example:
A team completes 150 repetitions before the time cap.
30 repetitions remain.
12:00 + 30 seconds = 12:30
Their final score is 12:30.
WORKOUT 4 — Q&A
Q: Can we split the repetitions however we choose?
Yes. Partners may switch as often as they wish.
Q: Can both athletes work simultaneously?
No. Only one athlete may work at a time.
Q: Do we have to complete all 30 repetitions before moving on?
Yes. Every movement must be completed before advancing.
Q: Are Power Snatches permitted?
Yes. Power, squat and muscle snatches are permitted.
Q: Can we Push Press the Clean & Jerk?
Yes. Strict press, push press, push jerk and split jerk are permitted.
Q: Can we drop the barbell from overhead?
No. All overhead movements must be lowered under control to shoulder height before the barbell is released.
Q: What happens if we don’t finish?
One penalty second will be added for every unfinished repetition.
GENERAL ATHLETE INFORMATION & Q&A
We want every athlete to arrive prepared, confident and ready to compete.
Please read through the following information carefully before competition weekend.
1. Where can I find my heat times?
All heat times have already been released through ScoreIt.
Please check your scheduled heats and make sure you know exactly when you’re competing.
2. What time does the venue open?
Friday, 23 October: 5:00 p.m.
Saturday, 24 October: 6:00 a.m.
Please allow enough time to arrive, get organised and prepare for your workouts.
3. How early must I be ready?
All athletes must report to their designated holding area 15 minutes before their scheduled workout.
This is important to ensure that heats run smoothly and on schedule.
Please don’t arrive at the holding area at your actual heat time.
4. Where is the warm-up area?
The designated warm-up area will be downstairs in the CrossFit Alberton 2.0 box.
Athletes may use this area to prepare for their workouts.
Please respect the equipment and other athletes warming up.
5. What happens if I receive a no-rep?
Your judge will indicate the no-rep.
That repetition will not count, and you must complete a successful repetition before advancing.
Athletes are responsible for understanding the movement standards before competing.
6. What happens if we don’t finish within the time cap?
If your team does not complete the workout within the prescribed time cap, additional penalty seconds will be added to your score.
One second is added for every unfinished scoring repetition.
For example, if your team has 30 repetitions remaining at the 12-minute time cap, your final score will be 12:30.
For Workout 3, running laps, 10m lengths and completed machine distances count as scoring repetitions according to the published scoring table.
7. What happens if I disagree with a judge?
The judge’s decision is final.
All athletes are expected to respect their judges and their decisions.
Our judges are volunteering their time to help make this event possible.
Please treat them with respect throughout the competition.
8. What should I bring?
You’re welcome to bring whatever you need to prepare for competition.
We recommend:
- Training shoes
- Grips and wrist wraps
- Water and electrolytes
- Food and snacks
- A towel
- Any other personal training equipment you normally use
9. Can spectators attend?
Absolutely!
We encourage friends, family and supporters to come along and enjoy the competition.
The atmosphere is a massive part of what makes Grudge Match special.
IMPORTANT ATHLETE REMINDERS
Heat Schedule: Already released on ScoreIt.
Friday Opening: 5:00 p.m.
Saturday Opening: 6:00 a.m.
Athlete Holding Area: Report 15 minutes before your scheduled workout.
Warm-Up Area: Downstairs at CrossFit Alberton 2.0.
Judging: The judge’s decision is final.
Barbell Safety: No uncontrolled drops from overhead.
Time Caps: One penalty second per unfinished scoring repetition.
A MESSAGE TO ALL OUR ATHLETES
Grudge Match has always been about more than just the workouts.
It’s about testing yourself, pushing your limits, supporting your partner and being part of an incredible community.
Whether you’re competing in Rookie, Legends or Semi-Pro, you’ve earned your place on that competition floor.
We’ve worked hard to create an event that challenges you while giving you an experience you’ll remember.
We ask that everyone competes hard, supports their partner, respects the judges and encourages the athletes around them.
There will be tough moments, tired legs, missed lifts and plenty of opportunities to dig deep.
That’s what makes Grudge Match special.
Most importantly, enjoy the experience!
We can’t wait to see what you bring to the competition floor.
THE BADDEST IN THE SOUTH IS BACK!
23–24 OCTOBER 2026
THANK YOU TO OUR SPONSORS
Events like Grudge Match would not be possible without the support of our sponsors.
Their involvement helps us create a fantastic experience for our athletes, judges and spectators.
TITLE SPONSOR
CAR SERVICE CITY
EVENT SPONSORS
FAST. | BIOGEN | NETCARE
Thank you for helping us make Grudge Match 2026 something special.
SEE YOU ON THE COMPETITION FLOOR!
