SISU Summer Throwdown

"Mini Flight Simulator"

Time Cap 10 minutes.

Unbroken Double Unders: 5-10-15-20-25-20-15-10-5. 

100ft Sandbag Carry between each set of double unders except after last set of 5 (8 total carries)

Workout is complete after last set of 5 double unders

If a set of double unders is broken, must start that set over

Rx Sandbag: 120/90

Intermediate Sandbag: Dubs not unbroken, Sandbag: 90/75

Scaled Sandbag: 10-20-30-40-30-20-10 Single Unders and Sandbag 75/50

For Time (18:00 Minute Time Cap)

1000m Row Buy-In 

One athlete rowing while the other athlete holds Deadlift position 225/155lb  (Intermediate: 185/125, Scaled: 135/95)

Rower must wait until their partner is holding the top of a deadlift before starting the row

Into

50 Deadlifts 225/155lb, (Intermediate: 185/125, Scaled: 135/95)

*Every time the deadlift is broken or partners switch - 10 Synchro Push-Ups (Scaled: Kneeling Push-Ups)

50 Toe to Bar (Intermediate: Alt Toe to Bar, Scaled: Knee Raises) 

*Every time the Toe to Bar is broken or partners switch perform 10 Synchro Push-Ups (Scaled: Kneeling Push-Ups)

100 Wall Balls 20/14lb (Intermediate: 75 Prescribed, Scaled: 50 @ 14/10lb) 

*Every time the Wall Ball is broken or partners switch perform 10 Synchro Push-Ups (Scaled: Kneeling Push-Ups)

"The Final" For Time (12:00 Minute Time Cap)

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 STOH, 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 Dual DB Shoulder to Overhead they move on to Pull-Ups

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30 Synchro Pull-Ups (Inter: Synchro Pull-Ups, Scaled: Jumping Pull-Ups Split however you want)

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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

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20 Synchro Chest to Bar Pull-Ups (Inter: Synchro Pull-Ups, Scaled: Jumping Pull-Ups Split however you want)

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9/7 Calorie Echo Bike (Inter: Same, Scaled: Same)

9 Dual DB 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

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10 Bar Muscle-Ups *Total (Split between partners however they want) (Inter: 10 Chest To Bar Total, 10 Jumping Pull-Ups Total)

Jumping Pull-Ups: Bar can be within reach. Can stand on box to reach bar. Arms must be fully extended at bottom of pull-up and chin must be above bar at top of pull-up for rep to count. 

9:00 minute event, 

3 Rounds of the “Triple Complex”.

1 Round of the Triple Complex is all 3 of the below:

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. If Clean is a squat clean, must stand it all the way up before beginning the front squat(s). A squat clean does NOT count as the first front squat.

Front Squat must be stood all the way up before completing the jerk.

Jerk can be Push or Split 

Athlete 1 will have 60 seconds to complete 1 round of the complex, 30 second transition to Athlete 2. Athlete 2 will then have 60 seconds to complete 1 round of  the complex, then another 30 second transition back to Athlete 1. Each athlete will attempt 3 rounds of the complete.. If an athlete does not complete the full round, the weight for that round will not count. 

Score is total weight of all 3 rounds. Tie breaker is heaviest round completed.

For Time (22 Min Time Cap)
20 Synchro Line Facing Burpees 

* Run (300m)

20 yd Walking Lunges Together

30 Box Jump Overs 24″/20″ (Scaled can do step overs)

*Run (260m)

20 yd Burpee Broad Jumps Together

40 Alt. Dumbbell Snatch (Rx: 50/35lb, Int: 35/25lb, Sc: 30/20lb)

* Run (220m)

20 yd Walking Lunges Together

50 Synchro Air Squats 

* Run (200m)

40 Alt. Dumbbell Snatch (Rx: 50/35lb, Int: 35/25lb, Sc: 30/20lb)

20 yd Burpee Broad Jumps Together

* Run (260m)

30 Box Jump Overs 24″/20″ (Scaled can do step overs)

20 yd Walking Lunges Together

* Run (300m)

20 Synchro Line Facing Burpees