For TimeMetconBenchmark07:00
The Cinco 1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
07:00
For Time:
5Deadlift
↳ 405/265 lbs (184/120 kg)
5Weighted One-Legged Squat
↳ 53/35 lbs (24/16 kg)
Left Leg
5Weighted One-Legged Squat
↳ 53/35 lbs (24/16 kg)
Right Leg
Then:
24 mHandstand Walk
Coaching Tips
Strategy
- 1Pace yourself on the deadlifts to avoid burnout early in the workout.
- 2Focus on maintaining balance and control during the weighted one-legged squats, possibly doing them as separate sets instead of attempting them unbroken.
- 3Consider breaking the handstand walk into sections if you're unsure about completing the full distance unbroken.
Safety Considerations
Technical Focus
Ensure proper back alignment during the deadlift to avoid injury.
Recommended Warm-Up
General Warm-Up: Cardio for 2-3 minutes
- Row - 2 min(Light to moderate effort, focus on full range of motion.)
Mobility: 2-3 minutes
- 5 each side Hip Stretch(Focus on opening up the hip flexors.)
- 5 each side Shoulder Stretch(Mobilize the shoulders in preparation for the handstand walk.)
Activation: 2-3 minutes
2 rounds- 5 Deadlift (Light)(Focus on form, use a lighter weight.)
- 5 Kettlebell Goblet Squat(Prepare the legs and core for the weighted squats.)
Scaling Options
Intermediate
Reduce load by approximately 20% for all weighted movements.
- 1
deadlift
Weight: 324/212 lbs (147/96 kg)
- 2
weighted one legged squat
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce load by approximately 40% for all weighted movements, use reduced height for handstand walk if necessary.
- 1
deadlift
Weight: 243/159 lbs (110/72 kg)
- 2
weighted one legged squat
Perform bodyweight single-leg squats or step-ups instead.
Weight: 32/21 lbs (14/9 kg)