What is a good time for The Lyon?

Good times for The Lyon depend on your fitness level: Elite athletes finish under 51:00, advanced athletes target 51:00-47:01, intermediate athletes aim for 47:01-40:01, and beginners should focus on proper form over 40:01.

What is considered a good The Lyon time?

A good The Lyon time for most CrossFit athletes is between 47:01-40:01 (intermediate level). Elite times are under 51:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do The Lyon?

Your The Lyon pace should match your fitness level. Beginners should aim to finish around 40:01 with good form, while advanced athletes can target 51:00-47:01. Always prioritize proper movement over speed.

How do I scale The Lyon?

The Lyon can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does The Lyon work?

The Lyon is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between rounds

Why This Workout Is Very Hard

Hero WOD. 5 rounds: heavy squat cleans (165lb), heavy S2OH (165lb), burpee C2B, w/ rest. Demanding strength/skill intervals.

Benchmark Times for The Lyon

Elite: <51:00
Advanced: 51:00-47:01
Intermediate: 47:01-40:01
Beginner: >40:01

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Squat cleans and shoulder-to-overheads at 165/115 lbs are very heavy loads for 7 reps per round. Burpee C2B require good relative strength for the pull-up and push-up components. This WOD is very strength-dominant.
Power (9/10): Squat cleans and S2OH are primary power movements. Burpee C2B are also highly explosive. The WOD tests the ability to generate high power repeatedly after short rest periods.
Stamina (8/10): Cycling 7 heavy squat cleans, 7 heavy S2OH, and 7 burpee C2B for 5 rounds, even with rest, demands significant full-body lifting stamina, pushing/pulling stamina, and explosive full-body stamina for the burpee C2B.
Endurance (7/10): Five rounds for time of 7 squat cleans (165/115 lb), 7 shoulder-to-overheads (165/115 lb), and 7 burpee chest-to-bar pull-ups, with 2 minutes rest between rounds. This interval format tests the ability to repeat high-intensity efforts involving heavy lifting and a complex gymnastics/calisthenics movement.
Speed (6/10): Efficient cycling of heavy lifts and burpee C2B within each round is key. Utilizing the 2-min rest effectively to maintain high output across 5 rounds is crucial.
Flexibility (5/10): Requires excellent mobility for heavy squat cleans (front rack, squat) and S2OH (overhead). Full range for C2B. Basic burpee mobility.

Modality Profile

A triplet of one gymnastics movement (Burpee C2B) and two weightlifting movements (Squat Clean, S2OH). Profile: 67% W, 33% G.

Similar Workouts to The Lyon

If you enjoy The Lyon, you might also like these similar CrossFit WODs:

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These WODs similar to The Lyon share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Five rounds for time of 7 squat cleans (165/115 lb), 7 shoulder-to-overheads (165/115 lb), and 7 burpee chest-to-bar pull-ups, with 2 minutes rest between rounds. This interval format tests the ability to repeat high-intensity efforts involving heavy lifting and a complex gymnastics/calisthenics movement.
Stamina	8/10	Cycling 7 heavy squat cleans, 7 heavy S2OH, and 7 burpee C2B for 5 rounds, even with rest, demands significant full-body lifting stamina, pushing/pulling stamina, and explosive full-body stamina for the burpee C2B.
Strength	9/10	Squat cleans and shoulder-to-overheads at 165/115 lbs are very heavy loads for 7 reps per round. Burpee C2B require good relative strength for the pull-up and push-up components. This WOD is very strength-dominant.
Flexibility	5/10	Requires excellent mobility for heavy squat cleans (front rack, squat) and S2OH (overhead). Full range for C2B. Basic burpee mobility.
Power	9/10	Squat cleans and S2OH are primary power movements. Burpee C2B are also highly explosive. The WOD tests the ability to generate high power repeatedly after short rest periods.
Speed	6/10	Efficient cycling of heavy lifts and burpee C2B within each round is key. Utilizing the 2-min rest effectively to maintain high output across 5 rounds is crucial.

The Lyon

For Time

5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between rounds

86 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

27:31Elite

42:31Target

51:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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