BROS × DOES 2022

A video submission is MANDATORY for each workout. Please see video submisson standards for more information.

Partner A
For Time: 
150 Wall Balls 
90 Double Unders
30 Ring Muscle-Up / Bar Muscle-Up**

TIME CAP: 15:00

Partner B
5 Rounds For Time: 
30 Wall Ball
18 Double Under
6 Ring Muscle-Up / Bar Muscle-Up**

TIME CAP: 15:00 

**ELITE TEAMS will be doing Ring Muscle-Up and COMPETITIVE TEAMS will be doing Bar Muscle-Up

WEIGHT:
Wall Ball: Men - 20lb to 10ft target, Women - 14lb to 9ft target

VIDEO SUBMISSION STANDARDS

• Film the wall ball weight and the height of the wall ball target
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• Shoot the video so the exercise can be seen clearly meeting the movement standards.
• Videos shot with a fisheye lens or similar lens may be rejected

WORKOUT FLOW

The athletes will choose who is athlete A and who is athlete B. These workouts are completed seperately and do not have to be completed together. 

The workout begins with the athlete standing tall and the wall ball and skipping rope on the floor. After the call of “3,2,1...go,” the athlete may perform their wall balls, and then move onto their double unders and then ring muscle-ups. The clock must be running up on a 15 minute clock. The athlete's score will be the total time it takes to complete the workout or total number of repetitions within the 15 minute time cap.

SCORING

The score will be the total time from both Partner A and Partner B.

TIE BREAK

If an athlete does not finish the workout, the tie break will be their last completed set of movements. If Partner A finishes the workout, their tie break will be when they finished the 90 double unders. If Partner B finishes the workout, the tie break will be their last completed set of double unders in round 5. 

MOVEMENT STANDARDS

Wall Ball

The wall-ball must be taken from the bottom of the squat and hip crease below the knee and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target at or above the specific target height. If the ball hits low or does not hit the wall, it is a “no rep”. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. 

Double Under

The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Ring Muscle-Up

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change in direction below the rings are required. 

Bar Muscle-Up

The athlete must begin with or pass through a hang below a bar, with the arms fully extended and the feet of the ground. Kipping the muscleup is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete completing the rep. Removing the hands and resting at the top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection but may not do both. 

For Total Calories: 
0:01-2:00: 400ft Shuttle Run + Max Calories 
-- Rest 1:00 -- 
3:00 - 5:00: 400ft Shuttle Run + Calories*
5:00 - 7:00: 400ft Shuttle Run + Calories*
7:00 - 9:00: 400ft Shuttle Run + Calories*
9:00 - 11:00: 400ft Shuttle Run + Calories*
11:00 - 13:00 - 400ft Shuttle Run + Max Calories 

WORKOUT FLOW

The workout begins with both athletes standing behind the line on the floor. After the call of “3,2,1...go,” the athlete may start their 400ft shuttle run. Athletes must run AROUND the markers at one end of the floor and then back to the line with both feet behind the line. In the remaining time of the 2-minutes, the athletes will complete max calories. There will be a 1-minute rest before athletes continue onto round two where they complete the 400ft shuttle run in addition to their alotted calories until the final round with max calories. If an athlete does not complete the shuttle run or does not finish their calories in the 2-minute window, their calories will be marked down as zero. 

ELITE
Event 1A: For Weight
0:00-4:00
Both partners find Max Hang Snatch + Snatch 

--4:00-5:00 Rest --

Event 1B: For Time
5:00-15:00 

Male Partner
21 Shoulder-to-Overhead 185lb
6 Rope Climbs 12’
12 Squat Snatch 185llb
Female Partner
21 Shoulder-to-Overhead 125lb
5 Rope Climbs 12’
12 Squat Snatch 125lb

WORKOUT FLOW

Part A begins with the athlete standing tall. Athlete A can start on the platform and barbells can be pre-loaded. Athletes have 4 minutes to find a max for the snatch complex. Athletes must declare their weight to the judge before lifting. Athlete A must finish their attempts before Athlete B begins. If an athlete picks up the bar before the time is up, they may finish their attempt. The score will be the total weight of both athletes. Athletes must re-set their barbells to the weight for Part B, with the male barbell on the platform first, and both move to the designated starting position at the end of the mat. At 5:00 on the clock, the male athlete may proceed to their barbell and begin their shoulder-to-overhead. Once the shoulder to overhead is complete, they may work through their rope climbs and then their squat snatches. When the male athlete completes all their reps, they will tag their female partner to start their reps. The time is taken when the female athlete crosses the finish line. 

Note: Intermediate teams (including Bros² and Does²) may tag in for the Rope Climbs. The non-working athlete must remain at the designated start area until tagged in. Once tagged they can then proceed to complete as many Rope Climbs as they wish. They must then return to tag the other athlete in to continue with the workout. 

Hang Snatch + Snatch Complex

In the hang snatch, the barbell must be deadlifted to the hang position above the knee. Once motionless the athlete may then begin the lift and lift the barbell from the hang position to overhead in one motion. The barbell may not pass below the knees. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement to pass below parallel. This is not a hang-to-overhead any way. Hang power snatches, hang squat snatches and hang split snatches are permitted. 

The bar must then touch the ground before being lifted overhead in one motion. Touch-and-go is permitted, however resting on the ground even to regrip is not. No bouncing or dropping and catching the barbell on the rebound. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement to pass below parallel. This is not a ground-to-overhead any way. Power snatches, squat snatches and split snatches are permitted. Hang snatches are not permitted for the second lift.

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.

Squat Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to- overhead any way.

Rope Climb

The athlete will move to the top of the rope and touch the designated area on the crossbeam. The athlete may use legs and feet on both the ascent and descent. The rep will be completed when the athlete touches the designated area on the crossbeam.

Squat Clean (Intermediate & Scaled Divisions)

The barbell begins on the ground and must be lifted to the shoulders in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power clean followed by a front squat will not be allowed. The athlete must come to full extension with the hips and knees and arms fully extended and the bar supported on the front of the body. This is not a ground-to-shoulder any way.

Sit to Stand Rope Climbs (Scaled Division Only)

Each rep starts with the athlete's legs and hips on the ground. The athlete's legs must be straight and cannot assist while the rep is being completed. Athletes will pull themselves up the rope, keeping their feet in contact with the ground. Athletes will climb until they reach a standing position with feet flat on the ground. There is no requirement for the descent of the climb. Each rep is recorded when the athlete reaches a standing position.

Competitive Event 1B: 
Male Partner
21 Shoulder-to-Overhead 165lb
5 Rope Climbs 12’
12 Squat Snatch 165lb
Female Partner
21 Shoulder-to-Overhead 105lb
4 Rope Climbs 12’
12 Squat Snatch 105lbs

Intermediate Event 1B:
Male Partner
21 Shoulder-to-Overhead 135lb
5 Rope Climbs 12’
21 Squat Cleans 135lb
Female Partner
21 Shoulder-to-Overhead 85lb
4 Rope Climbs 12’
21 Squat Cleans 85lbs

Scaled Event 1B:
Male Partner
21 Shoulder-to-Overhead 95lb
10 Sit-to-Stand Rope Climbs
21 Squat Cleans 95lbs
Female Partner
21 Shoulder-to-Overhead 65lbs
8 Sit-to-Stand Rope Climbs
21 Squat Cleans 65lbs

Bros² Intermediate
Partner A
21 Shoulder-to-Overhead 135lb
5 Rope Climbs 12’
21 Squat Cleans 135lb
Partner B
21 Shoulder-to-Overhead 135lb
5 Rope Climbs 12’
21 Squat Cleans 135lbs

Does² Intermediate
Partner A
21 Shoulder-to-Overhead 85lb
4 Rope Climbs 12’
21 Squat Cleans 85lb
Partner B
21 Shoulder-to-Overhead 85lb
4 Rope Climbs 12’
21 Squat Cleans 85lbs

Bros² Scaled
Partner A
21 Shoulder-to-Overhead 95lb
10 Sit-to-Stand Rope Climbs
21 Squat Cleans 95lbs
Partner B
21 Shoulder-to-Overhead 95lbs
10 Sit-to-Stand Rope Climbs
21 Squat Cleans 95lbs

Does² Scaled
Partner A
21 Shoulder-to-Overhead 65lb
8 Sit-to-Stand Rope Climbs
21 Squat Cleans 65lbs
Partner B
21 Shoulder-to-Overhead 65lbs
8 Sit-to-Stand Rope Climbs
21 Squat Cleans 65lbs

Elite

As many reps as possible in 5 minutes:
30/20 Cal Ski 
30 GHD Sit-Ups
5 Sandbag to Shoulder 200lb / 150lb 
Max Sandbag to Shoulder in remaining time 275lb / 175lb

WORKOUT FLOW

The workout begins with the athletes standing tall behind the ski erg. After the call of “3,2,1...go,” both athletes will complete their ski erg calories and move to the GHD sit-ups. There will be two GHD's, however they are not synchronized. Each athlete will compelete 30 GHD sit-ups. From there, the athletes will complete 5 sandbag-to-shoulder and then move to the heavier sandbag for max sandbag-to-shoulder in remaining time. Athletes do not have to wait for their partner and can advance to the next movement without them. 

Competitive 

As many reps as possible in 2-Minutes:
14/10 Cal Ski 
50ft Sandbag Carry 125lb / 100lb
5 Sandbag to Shoulder 125lb / 100lb
Max Sandbag-to-Shoulder in remaining time  200lb / 150lb 

Intermediate & Intermediate Masters 

As many reps as possible in 2-minutes:
12/9 Ski Erg Calories 
50ft Sandbag Carry 125lb / 75lb
5 Sandbag-to-Shoulder 125lb /75lb
Max Sandbag-to Shoulder in remaining time 150lb / 100lb

BROS² Intermediate 

As many reps as possible in 2-minutes:
12 Ski Erg Calories 
50ft Sandbag Carry 150lb /100lb
5 Sandbag-to-Shoulder 150lb /100lb
Max Sandbag-to Shoulder in remaining time 175lb / 125lb

DOES² Intermediate 

As many reps as possible in 2-minutes:
9 Ski Erg Calories 
50ft Sandbag Carry 75lb /50lb
5 Sandbag-to-Shoulder 75lb /50lb
Max Sandbag-to Shoulder in remaining time 125lb / 100lb

WORKOUT FLOW

The workout begins with the athletes standing tall behind the ski erg. After the call of “3,2,1...go,” both athletes will complete their ski erg calories. They will advance to a 50ft sandbag carry in bear-hug postiion, and then move in to 5 sandbag-to-shoulder. In the remaining time they will complete as many sandbag-to-shoulder as possible at the heavier weight. For Bros² and Does² , one athlete will always have a lighter sandbag, and one athlete will have a heavier one. Athletes do not have to wait for their partner and can advance to the next movement without them. 

BROS² Scaled 

As many reps as possible in 2-minutes:
10 Ski Erg Calories 
50ft Sandbag Carry 75lb /50lb
10 Sandbag-to-Shoulder 75lb /50lb
Max Sandbag-to Shoulder in remaining time 125lb / 100lb

DOES² Scaled

As many reps as possible in 2-minutes:
7 Ski Erg Calories 
50ft Sandbag Carry 75lb /50lb
10 Sandbag-to-Shoulder 75lb /50lb
Max Sandbag-to Shoulder in remaining time 125lb / 100lb

Scaled & Masters Scaled

As many reps as possible in 2-minutes:
10/7 Ski Erg Calories 
50ft Sandbag Carry 75lb / 50lb
10 Sandbag-to-Shoulder 75lb / 50lb
Max Sandbag to shoulder in remaining time 125lb / 100lb 

WORKOUT FLOW

The workout begins with the athletes standing tall behind the ski erg. After the call of “3,2,1...go,” both athletes will complete their ski erg calories. They will advance to a 50ft sandbag carry in bear-hug postiion, annd then move in to 10 sandbag-to-shoulder. In the remaining time they will complete as many sandbag-to-shoulder as possible at the heavier weight. For Bros² and Does² , one athlete will always have a lighter sandbag, and one athlete will have a heavier one. Athletes do not have to wait for their partner and can advance to the next movement without them. 

MOVEMENT STANDARDS

Sandbag-to-Shoulder

The sandbag starts on the floor. The rep is completed when the sandbag is on top of the shoulder with the opposite arm extended to demonstrate control. The arm can be extended in front or to the side of the athlete's body. 

Sandbag Carry

The sandbag will start on the floor. The athlete will pick up the sandbag in a bear-hug position at the chest or stomach. The athlete cannot carry the sandbag on their shoulder. 

GHD Sit-Up

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 touch 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. The rep is credited when the athletes hands touch the foot pads.

Elite & Competitive

For Time:
100ft Handstand Walk
50 Toes-to-Bar
15 Worm Ground-to-Overhead
30 Worm Squats 
25 Bar Muscle-Up
30 Worm Squats 
15 Worm Ground-to-Overhead 
50 Chest-to-Bar Pull-Ups
100ft Handstand Walk

TIME CAP: 13:00 

WORKOUT FLOW 

The workout begins with the athletes standing tall on the starting mat. At the call of 3-2-1 go, athlete A will begin their handstand walk while athlete B is resting. For the elite divison, Athlete A must complete 50ft of handstand walking before moving to Athlete B. This does not have to be unbroken, however, 50ft must be completed by athlete A before tagging athlete B. For the competitive dividsion, athletes switch in and out after any 5ft section by tagging their partner. Once the HSW is completed, athletes will complete their toes-to-bar, and then move into the worm ground-to-overhead. After every worm exercise, the athlete will move the worm forward into the next section except for the last set of worm ground-to-overhead. All gymnastics work on the rig is not synchronized and can break up reps however they want by tagging their partner. Athletes will continue working through all reps and the time will be taken when athletes run to the finish line. 

Scaled & Masters Scaled 

25 Synchronized Hanging Knee Raises 
15 Synchronized Alternating Dumbbell Snatch
30 Synchronized Dumbbell Goblet Squats
25 Dumbbell Facing Burpees
30 Synchronized Dumbbell Goblet Squats
15 Synchronized Alternating Dumbbell Snatch
25 Synchronized Hanging Knee Raises 

TIME CAP: 12:00

WEIGHT: Men - 35lb Dumbbell, Women - 20lb Dumbbell

WORKOUT FLOW

The workout begins with both athletes standing on the starting mat. At the call of 3-2-1 go, both athletes will move to the rig to complete their synchronized hanging knee raises. Once those reps are completed athletes will move to their synchro dumbbell snatches. Athletes will move their dumbbells forward before completing the synchronized goblet squats. Athletes will place dumbbells beside eachother in a line before beginning their dumbbell facing burpee. The dumbbell facing burpees are not synchronized and any athlete can complete them by tagging their partner. Athletes will continue working through all reps and the time will be taken when athletes run to the finish line.

BROS² Intermediate & DOES² Intermediate

For Time:
50 Toes-to-Bar
15 Worm Ground-to-Overhead
30 Worm Squats 
25 Chest-to-Bar Pull-ups
30 Worm Squats 
15 Worm Ground-to-Overhead 
50 Pull-Ups
100 Double Unders

TIME CAP: 12:00

WORKOUT FLOW

The workout begins with the athletes standing on the starting mat. At the call of 3-2-1 go, Athletes will move to the right and complete their toes-to-bar. They will then complete their worm ground to overhead, moving the worm forward to the next section. After every worm exercise, the worm must be advanced to the next section. All gymnastics work on the rig and the double unders are not synchronized and athletes can switch at any point by tagging their partner. Athletes will continue working through all reps and the time will be taken when athletes run to the finish line.

BROS² Scaled & DOES² Scaled

25 Synchronized Hanging Knee Raises 
15 Synchronized Alternating Dumbbell Snatch
30 Synchronized Dumbbell Goblet Squats
25 Dumbbell Facing Burpees
30 Synchronized Dumbbell Goblet Squats
15 Synchronized Alternating Dumbbell Snatch
25 Synchronized Hanging Knee Raises 

TIME CAP: 12:00

WORKOUT FLOW

The workout begins with both athletes standing on the starting mat. At the call of 3-2-1 go, both athletes will move to the rig to complete their synchronized hanging knee raises. Once those reps are completed athletes will move to their synchro dumbbell snatches. Athletes will move their dumbbells forward before completing the synchronized goblet squats. Athletes will place dumbbells beside eachother in a line before beginning their dumbbell facing burpee. The dumbbell facing burpees are not synchronized and any athlete can complete them by tagging their partner. Athletes will continue working through all reps and the time will be taken when athletes run to the finish line.

MOVEMENT STANDARDS

Toes-To-Bar 

The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and hells must be brought back behind the bar. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar. This is not a sychronized movement. 

Worm Ground-to-Overhead 

The worm ground to overhead starts with the worm on the ground. Athletes must move the worm to their shoulder, overhead and make contact onto the other shoulder. Athletes may not ‘by-pass’ the opposing shoulder. Arms do not need to reach full extension overhead.The rep is credited when the worm reaches the opposing shoulder with hips fully extended. 

Worm Squats 

The worm squats start with the worm on the athletes shoulder. At the bottom of the repetition, the hip crease will pass below the top of the knee for both athletes with the worm on the shoulder. At the top of the repetition, the hips and knees will be fully extended with the worm on the shoulder. Athletes can switch shoulders as they wish. 

Chest-to-Bar Pull-Up

Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athletes feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collar bone. 

Pull-Up 

Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.The rep is credited when the chin breaks the horizontal plane of the bar. This is not synchronized.

Double Under 

The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Synchro Hanging Knee Raises 

The athletes must go from a full hang to having knees above the height of the hips. At the start of each rep the arms must be fully extended and heels must be brought back behind the bar. Athletes may wrap tape around the bar OR wear hand protection but may not do both. The rep is credited when the pair of athletes bring their knees to above hip height at the same time

Synchro Alternating Dumbbell Snatches 

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.  

Dumbbell Facing Burpee

The dumbbells will be placed side-by side in a line. Burpee must be performed perpendicular to the dumbbells. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the dumbbells Stepping and/or jumping back to the starting position are both permitted. Athletes may jump or step ove the dumbbell. The rep is credited when both feet have touched the ground on the opposite side of the dumbbell. This is not a sychronized movement. 

Competitive Event 1B: 
Male Partner
21 Shoulder-to-Overhead 165lb
5 Rope Climbs 12’
12 Squat Snatch 165lb
Female Partner
21 Shoulder-to-Overhead 105lb
4 Rope Climbs 12’
12 Squat Snatch 105lbs

Intermediate Event 1B:
Male Partner
21 Shoulder-to-Overhead 135lb
5 Rope Climbs 12’
21 Squat Cleans 135lb
Female Partner
21 Shoulder-to-Overhead 85lb
4 Rope Climbs 12’
21 Squat Cleans 85lbs

Scaled Event 1B:
Male Partner
21 Shoulder-to-Overhead 95lb
10 Sit-to-Stand Rope Climbs
21 Squat Cleans 95lbs
Female Partner
21 Shoulder-to-Overhead 65lbs
8 Sit-to-Stand Rope Climbs
21 Squat Cleans 65lbs

Bros² Intermediate
Partner A
21 Shoulder-to-Overhead 135lb
5 Rope Climbs 12’
21 Squat Cleans 135lb
Partner B
21 Shoulder-to-Overhead 135lb
5 Rope Climbs 12’
21 Squat Cleans 135lbs

Does² Intermediate
Partner A
21 Shoulder-to-Overhead 85lb
4 Rope Climbs 12’
21 Squat Cleans 85lb
Partner B
21 Shoulder-to-Overhead 85lb
4 Rope Climbs 12’
21 Squat Cleans 85lbs

Bros² Scaled
Partner A
21 Shoulder-to-Overhead 95lb
10 Sit-to-Stand Rope Climbs
21 Squat Cleans 95lbs
Partner B
21 Shoulder-to-Overhead 95lbs
10 Sit-to-Stand Rope Climbs
21 Squat Cleans 95lbs

Does² Scaled
Partner A
21 Shoulder-to-Overhead 65lb
8 Sit-to-Stand Rope Climbs
21 Squat Cleans 65lbs
Partner B
21 Shoulder-to-Overhead 65lbs
8 Sit-to-Stand Rope Climbs
21 Squat Cleans 65lbs