BROS × DOES WORKOUTS 2021

SEEDING WOD

DIVISIONS: ALL

To be completed on a 15 minute running clock. Part ‘A' | 0:00 - 8:00
For Time:
50 Thrusters 45/35lb
30 Bar Facing Burpee
50 Ground to Overhead 75/55lb
TIME CAP: 8:00
- Rest | 8:00 - 10:00 -
Part ‘B’ | 10:00 - 15:00
For Max Load:
Hang Snatch + Snatch + Overhead Squat

ZERO.

DIVISIONS: Competitive & Pro

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

TIME CAP: 18:00

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

  • 100 Points Available

    Time to complete the workout. 

  • Indicate time after your last completed set of dumbbell box stepovers.

ONE.

DIVISIONS: ALL

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

  • Pro: M - 165lb Barbell, F - 115lb Barbell
    Competitive: M - 155lb Barbell, F - 105lb Barbell
    Intermediate: M - 135lb Barbell, F - 85lb Barbell
    Scaled: M - 95lb Barbell, F - 65lb Barbell

  • 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.

  • None

  • 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. 

TWO.

DIVISIONS: ALL

FOR TIME:
5-4-3-2-1 Thrusters
(Scaled Div Only: Ground-to-Overhead)

  • Elite Male: 165-175-185-225-250
    Elite Female: 115-125-135-155-165

    Comp Male: 155-165-175-195-215
    Comp Female: 105-115-125-140-150

    Int Male: 115-125-135-165 -185
    Int Female: 75-85-95-115-125

    Scaled Male (G2OH): 75-95-105-110-115
    Scaled Female (G2OH): 55-65-75-80-85

  • 100 Points Available

    Male Time - 50PTS
    Female Time - 50PTS

  • If an athlete chooses not to move to the next rep or set, the athlete may complete as many squat cleans as possible at the last successful weight for total load. The 'successful weight' is determined by completing at least 1 thruster at that weight.

  • 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 thrusters 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. 

TWO point five.

DIVISIONS: Pro Only

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

  • M - 2 x 24kg Kettlebells
    F - 2 x 16kg Kettlebells 

  • 100 Points Available

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

  • None

  • 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.

THREE.

DIVISIONS: ALL

A - FOR REPS: (0:00-5:00)
10 Worm Ground to Overhead 
15 Synchronized Burpee Over Worm
10 Worm Ground-to-Overhead 
In remaining time: Max Bar Muscle-Up (Elite: Must complete and switch in sets of 5 reps, Intermediate: Max Chest-to-Bar Pull-U)
TIME CAP: 5:00
- Rest 1:00 -
B - FOR TIME: (6:00 - 15:00)
50 Toes-to-Bar 
30 Synchro Alternating Dumbbell Snatches
40 Pull-Up
30 Synchro Alternating Dumbbell Snatches 
30 Handstand Push-Up 
30 Synchro Alternating Dumbbell Snatches 
TIME CAP: 9:00

  • M- 50lb Dumbbell
    F - 35b Dumbbell 

    SCALED
    M - 35lb Dumbbell
    F - 20lb Dumbbell

  • 200 Points Available

    A - 100 PTS - Number of Bar Muscle Ups / Chest-to-Bar Pull-ups

    B - 100PTS - Time to complete workout

  • None

  • 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 10 worm ground-to-overhead, 15 synchronized burpee over worm, and 10 worm ground to overhead. In the remaining time they will complete as many chest-to-bar pull-ups as possible. Athletes can divide up the chest-to-bar pull-ups repetitions any way. 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 toes-to-bar, pull-ups and handstand 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. 

  • 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

    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.