THE 2022 SISU SUMMER THROWDOWN KICKS OFF IN

Days
Hours
VOLUNTEER SIGN -UP

JUNE 24 & 25, 2022

TEAMS OF 2 FITNESS COMPETITION

SISU EXCELSIOR

2022 Presenting Sponsors

2022 Supporting Sponsors

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RX

Movement Standards

Barbell – Working weights
Clean and Jerk: 155/105
Snatch: 135/95
 
Gymnastics
Bar Muscle-ups
TTB
Handstand Push-ups

INTERMEDIATE 

Movement Standards

Barbell: working weights
Clean and Jerk: 135/95
Snatch: 115/85
 
Gymnastics
Chest to bar
TTB
Handstand Push-ups

SCALED

Movement Standards

Barbell: working weights
Clean and Jerk: 95/65
Snatch: 75/55
 
Gymnastics
Toes to shoulder
Pull-ups (One partner)
Push-ups

FOUNDATIONS

Movement Standards

 Barbell: working weights
Able to complete the basic barbell movements from the ground at 45#/35# (empty barbell)
 
Gymnastics
Knee raises
Push-up from knees
Jumping Pull-ups

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

 
The event starts with one partner on the rower and one partner heading out for a 600m run. Both partners will start running and rowing at the same time. Once the runner is back they may switch on the rower as needed until the calories are complete. They will then complete the four synchronized rounds. After that, the partner who did not run the first round will run the second round and the other partner will start on the rower. Once the runner is back they can switch on the rower as needed until the final calories are complete. 

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

5 Rounds Each
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