THE 2024 SISU SUMMER THROWDOWN KICKS OFF IN
Registration closes on Wednesday, May 15th!
New! Hyrox-Style Event for SSTD 2024
We’re excited to introduce a new offsite workout event inspired by Hyrox-style challenges. This won’t be a full Hyrox event; rather, it will feature a series of movements with short 300m runs in between. This event will take place on Friday, June 7th at Wayzata Central Middle School turf in Plymouth.
JUNE 7 & 8, 2024
TEAMS OF 2 FITNESS COMPETITION
SISU EXCELSIOR
2024 EVENT Sponsors
VOLUNTEER SIGN UP
Be a part of the team that makes the SISU Summer Throwdown happen! Volunteers will receive a FREE t-shirt (and a front row seat to all the action!)
RX
Movement Standards
Deadlift (225/155lb)
Dual Dumbbell (DB) Shoulder to Overhead (50/35lb)
Dual DB Hang Clean and Jerk (50/35lb)
Dual DB Devils Press (50/35lb)
Single DB Snatch (50/35lb)
Bar Muscle-ups (one person)
TTB
Double Under
Sandbag Carry (120/90lb)
INTERMEDIATE
Movement Standards
Deadlift (185/125lb)
Dual DB Shoulder to Overhead (35/25lb)
Dual DB Hang Clean and Jerk (35/25lb)
Dual DB Devils Press (35/25lb)
Single DB Snatch (35/25lb)
Chest to Bar (one person)
Alternating TTB
Double Under
Sandbag Carry (90/75)
SCALED
Movement Standards
Deadlift (135/95lb)
Dual DB Shoulder to Overhead (30/20lb)
Dual DB Hang Clean and Jerk (30/20lb)
Dual DB Devils Press (30/20lb)
Single DB Snatch (30/20lb)
Jumping Pull-Ups
Knee Raises
Single Under
Sandbag Carry (75/50lb)
2024 WORKOUTS
Event 1
Hyrox-Style Event
20 Line Facing Burpees
* Run (300m)
20 yd Walking Lunges
30 Box Jump Overs 24″/20″
*Run (260m)
20 yd Burpee Broad Jumps
40 Alt. Dumbbell Snatch
* Run (220m)
20 yd Walking Lunges
50 Air Squats
* Run (200m)
40 Alt. Dumbbell Snatch
20 yd Burpee Broad Jumps
* Run (260m)
30 Box Jump Overs 24″/20″
20 yd Walking Lunges
* Run (330m)
20 Line Facing Burpees
Event 2
The Triple Complex
Each Athlete has 60s to complete one round of the complex with 30s transition to the next Athlete.
Score is Total Weight of all 3 rounds per athlete; tie breaker is the highest weight for one round.
1 Round of the Complex is:
Clean + 3 Front Squats + Jerk
Drop the bar
Clean + 2 Front Squats + Jerk
Drop the bar
Clean + Front Squat + Jerk
* Clean can be Power or Squat.
* Jerk can be Push or Split.
Event 3
Chipper
For Time:
1000m Row Buy-in
One athlete rowing while the other athlete holds the Deadlift Position.
* Rower must wait until their partner is holding the top of a deadlift before starting the row.
Into:
50 Deadlifts – 225/155 RX, 185/125 Int, 135/95 Scaled
* Every time the deadlift is broken or partners switch, 10 Synchro Push-ups (Scaled: Kneeling Push-ups)
50 Toes-to-Bar (Int: Alt. TTB; Scaled: Knees Raises
* Every time the TTB are broken, 10 Synchro Push-ups (Scaled: Kneeling Push-ups)
100 Wallballs (RX & Int 20/14; Int – 75 WB; Scaled 14/10 & 50 WB)
* Every time the wall balls are broken or partners switch, 10 Synchro Push-ups (Scaled: Kneeling Push-ups)
Time Cap: 18 minutes
Event 4
Mini Flight Simulator
5-10-15-20-25-20-15-10-5
Unbroken Double Unders
100ft Sandbag Carry after each round
P1 finishes all 9 rounds then P2 goes
__
Rx Sandbag: 120/90
Intermediate Sandbag: 90/75
Scaled Sandbag: 75/50
Scaled does Single Unders
Event 5
The Final
For Time
—-
21/15 Calorie Echo (Inter: Same, Scaled: 15/10 Cal Bike)
21 Dual Dumbbell Shoulder to 50/35lb (Intermediate: 35/25; Scaled: 15 Dual DB S2OH, 30/20lb)
P1 starts on Bike, P2 on DBs
Once each partner finishes the required reps, they switch. Once both partners have completed 21/15 Cals Bike and 21 (Sc. 15) Dual DB Shoulder to Overhead, they move on to Pull-Ups
—
30 Synchro Pull-Ups (Inter: Synchro Pull-Ups; Scaled: Jumping Pull-Ups Total)
—
15/10 Calorie Echo Bike (Inter: Same; Scaled: 12/9 Cal Bike)
15 Dual Dumbbell Hang Clean and Jerk 50/35lb (Inter: 35/25lb; Scaled: 15 Dual Db Hang Clean and Jerk, 30/20lb)
P1 starts on Bike, P2 on DBs
Once each partner finishes the required reps, they switch. Once both partners have completed 15/10 Cals Bike and 15 Dual DB Hang Clean and Jerks, they move on to CTB Pull-Ups
—
20 Synchro Chest to Bar Pull-Ups (Inter: Synchro Pull-Ups; Scaled: Jumping Pull-Ups Total)
—
9/7 Calorie Echo Bike (Inter: Same; Scaled: Same)
9 Devils Press 50/35lb (Inter: 35/25lb; Scaled: 9 Single DB Devils Press, 30/20lb)
P1 starts on Bike, P2 on DBs
Once each partner finishes the required reps, they switch. Once both partners have completed 9/7 Cals Bike and 9 Dual DB Devils Press, they move on to BMU.
—
10 Bar Muscle-Ups *Total (Split between partners however they want) (Inter: 10 Chest To Bar Total, 10 Jumping Pull-Ups Total)
TEAM DIVISIONS
RX DIVISION
MALE/FEMALE TEAM OF 2
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2
INTERMEDIATE DIVISION
MALE/FEMALE TEAM OF 2
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2
SCALED DIVISION
MALE/FEMALE TEAM OF 2
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2