THE 2023 SISU SUMMER THROWDOWN KICKS OFF IN
JUNE 23 & 24, 2023
TEAMS OF 2 FITNESS COMPETITION
SISU EXCELSIOR
2023 Presenting 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
2023 WORKOUTS
WORKOUT #1
2 Rounds Each, Alternating Rounds
250m Run
10 Lateral Bar Burpees
5 Rounds Each, Alternating Rounds
15 Deadlifts
10 Thrusters
2 Rounds Each, Alternating Rounds
250m Run
10 Lateral Bar Burpees
Scaled: 75lb/55lb
Intermediate: 95lb/65lb
Rx: 115lb/85lb
20 Minute Cap
WORKOUT #4
3 Rounds for time
40/30 Cal Row
20 Sandbag Cleans
Then
600m Sandbag Carry
Rx & MM Intermediate: 125lb/100lb, 125lb Carry
Intermediate: 100lb/75lb, 100lb Carry
Scaled: 75lb/50lb, 75lb Carry
15 Minute Cap
WORKOUT #2
P1:
Hang Power Clean
Hang Squat Clean
Jerk
P2:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat
Score = Combined weight of complexes
WORKOUT #3
AMRAP 10
50 Pistol Squats
40 Pull-ups
30 Handstand Push-ups
20 Bar Muscle-ups
Intermediate
AMRAP 10
50 KB Front Squats 24lb/16lb
40 Pull-ups
30 Handstand Push-ups (1 Mat)
20 Chest to Bar
Scaled
AMRAP 10
50 KB Front Squats 16lb/12lb
40 Synchro KB Swings
30 Hand Release Push-ups
20 Pull-ups
WORKOUT #5
For Time, one person working at a time
30 Clean and Jerks
30 Toes-to-Bar
30 Power Snatch
30 Toes-to-Bar
30 Shoulder to Overhead
30 Toes-to-Bar
30 Squat Cleans
30 Toes-to-Bar
Rx: 155lb/105lb
Intermediate: 115lb/85lb
Scaled: 95lb/65lb, Toes-to-Shoulder
12 Minute Cap
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