For TimeMetconGymnasticsWeightliftingBenchmark07:00
The Cinco 2
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
3 Rounds for Time:
5Muscle-Up
5Deficit Handstand Push-Up
Then:
90 ftOverhead Walking Lunges
↳ 160/100 lbs (73/45 kg)
Axle bar
Coaching Tips
Strategy
- 1Break up muscle-ups into manageable sets if needed (e.g., 2-3-0) to avoid fatigue.
- 2Control your descent on the deficit handstand push-ups to protect your shoulders.
- 3Maintain a strong overhead position for walking lunges to engage core and prevent lower back strain.
- 4Push through the floor during the handstand push-ups and keep a tight body line to optimize efficiency.
- 5Pace the walking lunges to conserve energy for the final part of the workout.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during muscle-ups and handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Drills:
- 10 Shoulder Dislocates
- 30 sec Wrist Stretch
- 30 sec each side Hip Flexor Stretch
Activation:
2 rounds- 3-5 3-5 Muscle-Ups (Assisted if necessary)
- 5 5 Handstand Push-Ups (Kicked up if possible)
- 10 10 Overhead Walking Lunges (Light weight if needed)
Scaling Options
Intermediate
Reduce weights and modify movements for safety and technique.
- 1
muscle up
Banded Pull-Ups
- 2
deficit handstand push up
Handstand Push-Ups with feet on a box
- 3
overhead walking lunges
Reduce weight on axle bar
Weight: 130/80 lbs (59/36 kg)
Scaled
Further reduce weights and adjust movements for basic proficiency.
- 1
muscle up
Ring Rows
- 2
deficit handstand push up
Knee Push-Ups
- 3
overhead walking lunges
Bodyweight Walking Lunges
Weight: 60/40 lbs (27/18 kg)