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)
Coaching Tips
Strategy
- 1Pace yourself, especially on the muscle-ups. Break them into manageable sets if you're fatigued.
- 2Keep your transition between movements smooth; have the dumbbells ready to minimize downtime.
- 3Focus on technique during the muscle-ups to avoid overexertion and potential injury.
- 4During the squat clean thrusters, maintain a tight core and proper squat depth; this is where form often breaks down.
- 5Practice the hip drive and overhead position in your warm-up to ensure efficiency during the WOD.
Safety Considerations
Technical Focus
Ensure full lockout at the top of the muscle-up to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up: 3 min
- Rowing - 3 min(Easy pace, focus on breathing.)
Mobility: 5 min
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch(Focus on opening hips.)
- 10 swings Thoracic Spine Opener(Gentle movement to increase mobility.)
Activation: 2 Rounds
2 rounds- 3-5 Pull-Up(For muscle-up preparation.)
- 5 Dumbbell Clean(Lightweight to get the movement pattern.)
- 10 Air Squat(Focus on squat depth and form.)
Scaling Options
Intermediate
Reduce weight and modify movements to manage intensity.
- 1
bar muscle up
Banded Muscle-Ups
- 2
dumbbell squat clean thruster
Dumbbell Thrusters (Light Weight)
Weight: 55/35 lbs (25/16 kg)
Scaled
Use bodyweight or lighter modifications for strength and technique.
- 1
bar muscle up
Jumping Pull-Ups
- 2
dumbbell squat clean thruster
Bodyweight Thrusters (Air Squats)
Weight: 35/20 lbs (16/9 kg)