Bros and Does 2021

A - FOR TIME 
Female athlete completes 6 rounds of: 
9 Deadlifts 
6 Hang Power Clean 
3 Shoulder to Overhead 
-- then--
Male athlete completes 6 rounds of: 
9 Deadlifts 
6 Hang Power Clean 
3 Shoulder to Overhead 

B - FOR CALORIES:
Max Calorie Row

TIME CAP: 9:00

SCORING: 200 points available
A - 100 Points - Time to finish all 12 rounds of the barbell 
B - 100 Points - Total number of calories accumulated on the rower in 9 minutes.

WEIGHT:
Scaled: M - 95lb Barbell, F - 65lb Barbell

EQUIPMENT:

• Rower
• 45lb Barbell
• Plates
• Clips

FLOW:
The workout begins with the barbell on the floor and the female athlete standing tall. The male athlete will have feet in the rower foot straps and hands off the handle. At the call of “3-2-1...go”, the female athlete will perform six rounds of 9 deadlift, 6 hang power clean, and 3 shoulder-to-overhead. The male athlete will start accumulating calories on the rower. After the female completes her first three rounds, the female athlete will roll the bar forward. She will then complete two more rounds, roll the barbell forward, and complete her final round. The female athlete will change to the male athlete weights and roll the barbell back to the start. At this point the athletes will switch, with the male athlete working through his six rounds as the female accumulates calories on the rower. If the male athlete finishes under time cap, athletes may switch as they want on the row to accumulate as many calories as possible. 

Deadlift
Start every rep with the barbell on the ground. Hands must be outside the knees, sumo deadlifts are not allowed. Arms must be straight throughout, no bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. Collars must be on your barbell. 

Hang Power Clean
The athlete starts the hang power clean with their hips, legs, and arms extended. From this position, the athlete can lower the position to the hang, which is any area below the hip but above the knee. The rep is credited when the athlete's hips and knees reach full extension, and the bar is supported in the front rack position. 

Shoulder-to-Overhead
Each rep begins with the barbell on the shoulders and knees and hips fully extended. Elbows, hips, and knees must be fully extended and form a vertical line at the top of the repetition. Athletes can choose any variation of overhead press: strict press, push press, push jerk or split jerk. If the athlete performed a split jerk they must bring the feet together before starting the next repetition. Clips must be on the barbell. 

FOR TOTAL CALORIES:
9 Minute Row

Event One A & B take place at the same time. Athletes can switch on the row at anytime.

EVENT ONE SCORING: 200 points available

A - 100 Points - Time to finish all 12 rounds of the barbell 

B - 100 Points - Total number of calories accumulated on the rower in 9 minutes.

*One partner will accumulate calories for B while the other partner is working on the barbell.
**All athletes will perform this workout with a standard 45lb barbell for this workout.

A - FOR REPS: (0:00-5:00)
15 Synchronized Goblet Squats
15 Synchronized Burpee Over Dumbbell

TIME CAP: 5:00

-- Rest 1:00 --

B - FOR TIME: (6:00 - 15:00)
50 Hanging Knee Raises 
30 Synchro Alternating Dumbbell Snatches
40 Lunges
30 Synchro Alternating Dumbbell Snatches 
30 Hand Release Push-Up
30 Synchro Alternating Dumbbell Snatches 

TIME CAP: 9:00

WEIGHTS:
M- 35lb Dumbbell
F - 20lb Dumbbell 

SCORING:
A - Total Reps
B - Time to complete workout 

FLOW: 

The workout begins with both male and female athletes standing tall. At the call of “3-2-1..go”, both male and female athletes may start working through their 15 synchronized goblet squats and 15 synchronized burpee dumbbells for as many reps as possible. The athletes will rest for 1-minute; at 6:00 on the clock, athletes may begin Part B in working through the order of movements as written. The hanging knee raises, lunges, and hand release push-ups can be divided between partners any way. The dumbbell snatches must be synchronized. After each set of dumbbells, they will move their dumbbell forward to the next square marked on the floor. 

MOVEMENTS:

Synchronized Goblet Squats
At the bottom of the repetition, the hip crease will pass below the top of the knee. A At the top of the repetition, the hips and knees will be fully extended and the feet must be completely off the floor. Athletes must synchronize both the top and bottom position of the squat. If either athlete reaches the top or bottom position before the other, the athelete may wait in that position. 

Synchronized Burpee Over Dumbbell
Male athletes and female athletes will start on opposite sides of the dumbbells, both atheltes facing forward. Burpee must be performed lateral to and beside the dumbbells. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground at the same time for both athletes. If either athlete gets to the bottom of the burpee early, they may wait for their partner to meet them. Stepping and/or jumping back to the starting position are both permitted. Athletes may jump over or step over the dumbbells. The rep is credited when both feet have touched the ground on the opposite side of the worm. Both feet do not have to land at the same time. 

Lunges
Each lunge begins with the athlete standing tall, feet together with hips and knees extended. At the bottom, the trailing knee must make contact with the ground. The athlete must lunge in place stepping forward in the lunge and stepping back to starting position. Reverse lunges will not be permitted. The rep is credited when the athlete stands tall with hips and knees fully extended. Feet must be together to complete the rep. The athletes may divide the repitions any way they choose.

Hand Release Push-Up

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest must touch the floor. The hands must be lifted completely off the ground.

Hanging Knee Raises

The arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mix grip are all permitted. The rep is credited when the knees are above the height of the hips.

Synchronized Alternating Dumbbell Snatch
The synchronized dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. Athletes must meet at the bottom of the rep and at the top of the rep in sync for the rep to be credited. If one of the athletes arrives at either position ahead of the other, they may hold that position for the other athlete. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one smooth motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand may not be in contact with the body during the repetition. At the top, the arms, hip, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile.  

B - FOR TIME: (6:00 - 15:00)
50 Hanging Knee Raises 
30 Synchro Alternating Dumbbell Snatches
40 Lunges
30 Synchro Alternating Dumbbell Snatches 
30 Hand Release Push-Up
30 Synchro Alternating Dumbbell Snatches 

TIME CAP: 9:00

WEIGHTS:
M- 35lb Dumbbell
F - 20lb Dumbbell 

SCORING:
A - Number of hanging knee raises
B - Time to complete workout 

FLOW: 

The workout begins with both male and female athletes standing tall. At the call of “3-2-1..go”, both male and female athletes may start working through their 15 synchronized goblet squats and 15 synchronized burpee dumbbells for as many reps as possible. The athletes will rest for 1-minute; at 6:00 on the clock, athletes may begin Part B in working through the order of movements as written. The hanging knee raises, lunges, and hand release push-ups can be divided between partners any way. The dumbbell snatches must be synchronized.

MOVEMENTS:

Synchronized Goblet Squats
At the bottom of the repetition, the hip crease will pass below the top of the knee. A At the top of the repetition, the hips and knees will be fully extended and the feet must be completely off the floor. Athletes must synchronize both the top and bottom position of the squat. If either athlete reaches the top or bottom position before the other, the athelete may wait in that position. 

Synchronized Burpee Over Dumbbell
Male athletes and female athletes will start on opposite sides of the dumbbells, both atheltes facing forward. Burpee must be performed lateral to and beside the dumbbells. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground at the same time for both athletes. If either athlete gets to the bottom of the burpee early, they may wait for their partner to meet them. Stepping and/or jumping back to the starting position are both permitted. Athletes may jump over or step over the dumbbells. The rep is credited when both feet have touched the ground on the opposite side of the worm. Both feet do not have to land at the same time. 

Lunges
Each lunge begins with the athlete standing tall, feet together with hips and knees extended. At the bottom, the trailing knee must make contact with the ground. The athlete must lunge in place stepping forward in the lunge and stepping back to starting position. Reverse lunges will not be permitted. The rep is credited when the athlete stands tall with hips and knees fully extended. Feet must be together to complete the rep. The athletes may divide the repitions any way they choose.

Hand Release Push-Up

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest must touch the floor. The hands must be lifted completely off the ground.

Hanging Knee Raises

The arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mix grip are all permitted. The rep is credited when the knees are above the height of the hips.

Synchronized Alternating Dumbbell Snatch
The synchronized dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. Athletes must meet at the bottom of the rep and at the top of the rep in sync for the rep to be credited. If one of the athletes arrives at either position ahead of the other, they may hold that position for the other athlete. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one smooth motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand may not be in contact with the body during the repetition. At the top, the arms, hip, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile.  

FOR TIME:
5-4-3-2-1 Ground-to-Overhead

TIME CAP: 2:00

TIE BREAK: Total load of cleans at last successful weight. The last successful weight is determined by completing at least one ground-to-overhead in that round. Please see FLOW for details. 

SCORING: 

1. Male Time - 50PTS
2. Female Time - 50PTS

WEIGHTS: 
Scaled Male: 75-95-105-110-115
Scaled Female: 55-65-75-80-85

FLOW:
The workout begins with both male and female athletes standing tall behind the start line. At the call of “3-2-1..go”, both male and female athletes may start working through their 5-4-3-2-1 ground-to-overhead at ascending weights. This is not synchronized. Athletes must  step or jump over their barbell, not around. The time will be taken when athletes step over their last barbell and touch the pylon at the end of the lane. 

There is a tie break for this workout. If an athlete chooses not to move to the next rep or set, the athlete may complete as many cleans as possible at the last successful weight for total load. The 'successful weight' is determined by completing at least 1 ground-to-overhead at that weight.

MOVEMENTS

Ground to Overhead 
Every rep of the ground to overhead beings with the barbell on the ground. Any variation of snatch or clean and jerk is acceptable. Touch and go is permitted, but deliberately bouncing the barbell is not. Dropping from overhead is OK, but the bar must settle on the ground before the next rep. The rep is credited when the barbell is at full lockout overhead, with the hips, kees, and arms fully extended; and the barbell is directly over or slightly behind the middle of the body. If a split style lift is used, both feet must be brought back in line to finish the rep.

Clean
The athlete starts the clean with the barbell on the ground. The athlete must move the barbell up to thier shoulders in the front rack position in one smooth motion. Hang cleans will not be permitted. The rep is credited when the athlete's hips and knees reach full extension, and the bar is supported in the front rack position. This can be a power clean or squat clean. 

FOR TIME:
5-4-3-2-1 Ground-to-Overhead

TIME CAP: 2:00

TIE BREAK: Total load of cleans at last successful weight. The last successful weight is determined by completing at least one ground-to-overhead in that round. Please see FLOW for details. 

SCORING: 

1. Male Time - 50PTS
2. Female Time - 50PTS

WEIGHTS: 
Scaled Male: 75-95-105-110-115
Scaled Female: 55-65-75-80-85

FLOW:
The workout begins with both male and female athletes standing tall behind the start line. At the call of “3-2-1..go”, both male and female athletes may start working through their 5-4-3-2-1 ground-to-overhead at ascending weights. This is not synchronized. 

There is a tie break for this workout. If an athlete chooses not to move to the next rep or set, the athlete may complete as many cleans as possible at the last successful weight for total load. The 'successful weight' is determined by completing at least 1 ground-to-overhead at that weight.

MOVEMENTS

Ground to Overhead 
Every rep of the ground to overhead beings with the barbell on the ground. Any variation of snatch or clean and jerk is acceptable. Touch and go is permitted, but deliberately bouncing the barbell is not. Dropping from overhead is OK, but the bar must settle on the ground before the next rep. The rep is credited when the barbell is at full lockout overhead, with the hips, kees, and arms fully extended; and the barbell is directly over or slightly behind the middle of the body. If a split style lift is used, both feet must be brought back in line to finish the rep.

Clean
The athlete starts the clean with the barbell on the ground. The athlete must move the barbell up to thier shoulders in the front rack position in one smooth motion. Hang cleans will not be permitted. The rep is credited when the athlete's hips and knees reach full extension, and the bar is supported in the front rack position. This can be a power clean or squat clean. 

FOR TIME:
50ft Handstand Walk
50ft Kettlebell Overhead Lunge 
40 Synchro GHD Sit-Ups
50ft Kettlebell Overhead Lunge
50ft Handstand Walk

TIME CAP: 5:00

WEIGHTS: 
M - 2x 24kg Kettlebells
F - 2x 16kg Kettlebells 

SCORING: Time for both male and female athletes to cross the finish line. 

NOTES:
The workout begins with both male and female athletes standing behind the start line beside the GHD. At the call of “3-2-1..go”, both athletes may start their 50ft handstand walk. Once the HSW is completed, athletes will turn around on the floor and work through their 50ft kettlebell overhead lunge, and then their  40 synchro GHD’s. Once the synchro GHD's are completed, they will return to their 50ft kettlebell overhead lunge and 50ft handstand walk. The HSW and kettlebell overhead lunges will have 10ft segments marked on the floor. The HSW and kettlebell overhead lunges are not synchronized.

Handstand Walk
When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the designated 10ft line. Placing the hands on or over the line when kicking up constitutes a no rep. Each 10ft segment counts as 1 rep. Both hands, including the palm and fingers, must touch the ground completely clear of the line marking the end of the 10ft segment before the feet touch the ground. If at any time the athlete comes down from their hands before finishing a 10ft segment, they must repeat that entire segment. Athletes are not required to kick down after completing a segment. 

Synchronized GHD Sit-Ups
Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athletes must touch the ground or designated riser with both hands before returning to the seated position. The couch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile. If one of the athletes arrives at either position ahead of the other, they may hold that position for the other athlete. The rep is credited when both athletes’ hands touch the foot pads. 

Kettlebell Overhead Lunge 
Each lunge begins with both kettlebells overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start 10ft  segment being attempted. At the bottom of the kettlebell overhead lunge, the trailing knee must make contact with the ground and the kettlebells must be above the height of the athlete’s head. If, during the lunge, any part of the kettlebell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. The rep is credited when the athlete gets both heels across the line, has both kettlebells overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 10-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 10-foot section successfully completed.

This workout is 100pts that will count towards the Bros & Does 2021 competition. A judge & video are REQUIRED for score submission.

FOR TIME:
Partner A: 100 Double Under
Partner B: 100 Double Under
- then -
5 Rounds of:
20 Dumbbell Box Step Over 
10 Ring Muscle-Up

WEIGHTS: 
Both Athletes: 1x 50lb Dumbbell, 1x 35lb Dumbbell 
Both Athletes: 20" Box

TIME CAP: 18:00

SCORING: Time to complete the workout. 

TIE BREAK: Indicate time after your last completed set of dumbbell box stepovers.