
THE 2022 SISU SUMMER THROWDOWN KICKS OFF IN
JUNE 24 & 25, 2022
TEAMS OF 2 FITNESS COMPETITION
SISU EXCELSIOR
2022 Presenting Sponsors
2022 Supporting 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
INTERMEDIATE
Movement Standards
SCALED
Movement Standards
FOUNDATIONS
Movement Standards
2022 WORKOUTS
WORKOUT #1
Sponsored by Luong Plastic Surgery
For Time
600m Run
120 Cal Row
4 Rounds
15 Synchro Front Squats
15 Synchro Shoulder to Overhead
600m Run
120 Cal Row
Foundations: 45/35
Scaled: 75/55
Intermediate: 95/65
Rx: 115/85
Co-ed Cals: 120
M/M Cals: 120
F/F Cals: 90
20 Minute Cap
– P1 Runs the first 600
– P2 Runs the second 600
– Partners can switch on the row as needed after the runner is back
WORKOUT #4
Sponsored by Bratt Tree Company
AMRAP 3
30 Synchro KB Snatch (Foundations: DB Snatch)
In remaining time, max: (RX ) Bar Muscle-ups/(Int) Chest-to-Bar/(Sc) Pull-ups/(Fndns) Synchro Jumping Pull-ups
Rest 1m
AMRAP 3
30 Synchro KB Snatch (Foundations: DB Snatch)
In remaining time, max: (RX & Int) Toes-to-Bar/(Sc) Toes-to-Shoulder/(Fndns) Hanging Knee Raises
Rest 1m
AMRAP 3
30 Synchro KB Snatch (Foundations: DB Snatch)
In remaining time, max: (RX & Int) HSPU/(Sc & Fndns) Hand-release Push-Ups
Rx: 32kg/20kg
Int: 24kg/16kg
Sc: 16kg/12kg
Foundations: 35#/20#
WORKOUT #2
Sponsored by The Brost Clinic
2 Rep Max Thruster
from the ground
*ALL DIVISIONS*
WORKOUT #3
Sponsored by Steinbach Home Selling Team
6 Sandbag Cleans
8 Burpee Box Jumps
30 Double Unders
15 Minute Cap
Rx/Intermediate: 125lbs/90lbs
Scaled/Foundations: 90lbs/50lbs
Scaled and Foundations will complete 60 single unders instead of doubles
Foundations will complete sandbag deadlifts instead of cleans
WORKOUT #5
Sponsored by Panoramic Wealth Advisors
* 2020 REPEAT *
AMRAP 8
Alternating rounds with your partner
1 Power Clean + 1 Hang Squat Clean
2 Power Cleans + 2 Hang Squat Cleans
3 Power Cleans + 3 Hang Squat Cleans
4 Power Cleans + 4 Hang Squat Cleans
5 Power Cleans + 5 Hang Squat Cleans
6 Power Cleans + 6 Hang Squat Cleans
7 Power Cleans + 7 Hang Squat Cleans
Etc.
Rx: 115/85, POWER SNATCH + HANG SQUAT SNATCH
Intermediate: 135/95
Scaled: 95/65
Foundations: 45/35
TEAM DIVISIONS
RX DIVISION
MALE/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
FOUNDATIONS DIVISION
MALE/MALE TEAM OF 2
FEMALE/FEMALE TEAM OF 2