For TimeHybridBenchmark07:00
The Cinco 1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
07:00
For Time:
5Deadlift
↳ 405/265 lbs (184/120 kg)
5Weighted One-Legged Squats, left leg
↳ 53/35 lbs (24/16 kg)
5Weighted One-Legged Squats, right leg
↳ 53/35 lbs (24/16 kg)
Then:
80 ftHandstand Walk
Time Cap: 7 minutes
Coaching Tips
Strategy
- 1Pace the Deadlifts; avoid going to failure to preserve energy for the squats and handstand walk.
- 2Aim to perform the One-Legged Squats smoothly and with control; break them up if you lose balance or form.
- 3Stay tight in your core when transitioning to the Handstand Walk to prevent falling.
- 4For the Handstand Walk, use a wall for support if you're not comfortable balancing; practice controlled kicks into the handstand if necessary.
- 5Consider short, quick bursts for the Handstand Walk to maintain momentum over longer distances.
Safety Considerations
Technical Focus
Maintain a neutral spine during all lifts and walks.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row (or Bike)(Light pace to raise heart rate.)
Mobility:
- 30 seconds each leg Hip Flexor Stretch - 30 sec
- 30 seconds Wrist Stretch - 30 sec
- 10-15 Shoulder Dislocates - 30 sec
Activation:
2 rounds- 5-10 Deadlift (light weight)(Focus on form.)
- 5 each leg Single-Leg Squats (bodyweight)(Control the movement.)
- 30 seconds Handstand Hold (against wall)(Build shoulder strength and stability.)
Scaling Options
Intermediate
Reduce weights and modify movements for intermediate lifters.
- 1
deadlift
Weight: 325/210 lbs (147/95 kg)
- 2
weighted one legged squats left leg
Weight: 43/25 lbs (20/11 kg)
- 3
weighted one legged squats right leg
Weight: 43/25 lbs (20/11 kg)
- 4
handstand walk
Handstand hold against wall
Scaled
Significantly reduce weights and simplify movements.
- 1
deadlift
Weight: 245/165 lbs (111/75 kg)
- 2
weighted one legged squats left leg
Weight: 20/10 lbs (9/4 kg)
- 3
weighted one legged squats right leg
Weight: 20/10 lbs (9/4 kg)
- 4
handstand walk
Pike push-ups