For TimeMetconBenchmark
Lucky Sevens
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
7Bar Muscle-Up
7Dumbbell Squat Clean Thruster
↳ 70/50 lbs (32/23 kg)
2 dumbbells per athlete
Coaching Tips
Strategy
- 1Break up Bar Muscle-Ups into manageable sets to avoid fatigue; focus on maintaining momentum throughout.
- 2Use a steady pace for Dumbbell Squat Clean Thrusters, maintaining form and breathing.
- 3Aim to complete each round without excessive rest; keep transitions quick between movements.
- 4If Bar Muscle-Ups are challenging, consider practicing strict pull-ups or banded variations to build strength.
- 5Manage grip fatigue by varying your hand position or using chalk if necessary.
Safety Considerations
Technical Focus
Ensure full range of motion on Bar Muscle-Ups, avoiding incomplete reps.
Recommended Warm-Up
- Rowing - 3 min easy(Focus on smooth and controlled strokes.)
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Lunge with Twist - 2 min
2 Rounds of:
2 rounds- 10 Dumbbell Thruster (Light)(Light weight to prep for squat clean thrusters.)
- 5-8 Pull-Up (Kipping or Strict)(Focus on technique and control.)
Scaling Options
Intermediate
Reduce weights and practice modified movements.
- 1
bar muscle up
Banded Pull-Ups
- 2
dumbbell squat clean thruster
Dumbbell Thruster (Lighter)
Weight: 55/35 lbs (25/15 kg)
Scaled
Lighter weights and simpler movement progressions.
- 1
bar muscle up
Ring Rows
- 2
dumbbell squat clean thruster
Dumbbell Front Squat and Push Press
Weight: 40/25 lbs (18/11 kg)