For TimeMetconBenchmark
The Lyon
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
7Squat Clean
↳ 165/115 lbs (75/52 kg)
7Shoulder-to-Overhead
↳ 165/115 lbs (75/52 kg)
7Burpee Chest-to-Bar Pull-Up
2 minRest
Coaching Tips
Strategy
- 1Break the Squat Cleans and Shoulder-to-Overhead into smaller sets if needed to maintain form over fatigue.
- 2Aim to keep the Burpee Chest-to-Bar Pull-Ups smooth and steady; avoid rushing to prevent additional fatigue.
- 3Use the 2-minute rest wisely - focus on deep breathing and hydrating, rather than just standing still.
- 4Plan your transitions between movements to minimize downtime - have your barbell and pull-up bar set up close to each other.
- 5Keep your core engaged during the Squat Cleans and Shoulder-to-Overhead for stability.
- 6Maintain a consistent pace across all 5 rounds without going out too fast on the first round.
Safety Considerations
Technical Focus
Ensure proper form during the squat clean and shoulder-to-overhead to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Light intensity to warm up.)
Mobility:
- 1 per side Hip Flexor Stretch - 1 min
- 1 per side Shoulder Stretch - 1 min
- 1 per side Wrist Flexor Stretch - 1 min
Activation:
2 rounds- 10 Wall Ball Squats(Use a light ball.)
- 10 Push Press (Empty Barbell)
- 5 Pull-Up Holds (at top position) - 5 sec
Scaling Options
Intermediate
Weight is reduced by ~20% and movement complexity adjusted for ability.
- 1
squat clean
Reduce weight by ~20%.
Weight: 135/95 lbs (61/43 kg)
- 2
shoulder to overhead
Reduce weight by ~20%.
Weight: 135/95 lbs (61/43 kg)
- 3
burpee chest to bar pull up
Standard burpees or chest-to-bar pull-ups for less range.
Scaled
Weight is reduced by ~40% and simpler movement options provided.
- 1
squat clean
Reduce weight by ~40%.
Weight: 100/65 lbs (45/30 kg)
- 2
shoulder to overhead
Reduce weight by ~40%.
Weight: 100/65 lbs (45/30 kg)
- 3
burpee chest to bar pull up
Burpee with ring rows or assisted pull-ups as needed.