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
Rest 2 minutes between rounds
Coaching Tips
Strategy
- 1Pace yourself throughout the 5 rounds; take controlled breaks between movements to maintain form.
- 2Consider breaking the Squat Cleans and Shoulder-to-Overheads into smaller sets (e.g., 4-3) to avoid fatigue.
- 3For the Burpee Chest-to-Bar Pull-Ups, focus on quick transitions between the burpee and the pull-up to save time.
- 4Ensure you are fully extending your hips and arms at the top of the pull-up for the most efficient movement.
- 5Stay focused on your breathing throughout the workout to manage your heart rate.
Safety Considerations
Technical Focus
Ensure to maintain a neutral spine during the Squat Clean and Shoulder-to-Overhead to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Keep a moderate pace.)
Mobility Work:
- 30 seconds each side Hip Flexor Stretch
- 10-15 reps Shoulder Dislocates with Band(Focus on the full range of motion.)
- 5-10 Inchworms(Warm up the hamstrings and shoulders.)
Activation:
2 rounds- 5 Squat Cleans (empty barbell)(Focus on mechanics.)
- 5 Shoulder-to-Overheads (empty barbell)(Keep a tight core.)
- 5 Burpee Chest-to-Bar Pull-Ups (slow pace)(Focus on the pull-up technique.)
Scaling Options
Intermediate
Reduce barbell weight and consider a strict pull-up or jumping pull-up variation.
- 1
squat cleans
Weight: 135/95 lbs (61/43 kg)
- 2
shoulder to overhead
Weight: 135/95 lbs (61/43 kg)
- 3
burpee chest to bar pull up
Strict Pull-Ups
Scaled
Reduce barbell weight significantly and use assistance for pull-ups.
- 1
squat cleans
Weight: 95/65 lbs (43/29 kg)
- 2
shoulder to overhead
Weight: 95/65 lbs (43/29 kg)
- 3
burpee chest to bar pull up
Banded Pull-Ups