For TimeMetconGymnasticsBenchmark07:00
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)
Coaching Tips
Strategy
- 1Focus on keeping your core tight during muscle-ups to prevent swinging.
- 2On deficit handstand push-ups, maintain a strong scapular position to protect your shoulders.
- 3Take shorter steps during the overhead walking lunges to maintain balance and control under load.
- 4Plan your transitions carefully between movements to minimize downtime.
- 5Consider breaking up the muscle-ups into smaller sets if needed to maintain technique.
Safety Considerations
Technical Focus
Watch for lower back strain during overhead lunges.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Keep a steady pace.)
Mobility Stretches:
- 10 Shoulder Dislocates(Use a band or a PVC pipe.)
- 10 Wrist Stretch(Kneel and lean forward on wrists.)
- 10 Hip Opener Stretch(Hold each stretch for 5 seconds.)
Activation Sets:
2 rounds- 3-5 Muscle-Up Transitions(Practice the transition from the pull to the dip.)
- 5 Deficit Push-Up Holds - 5 sec hold(Focus on decreasing the range of motion.)
- Walking Lunges without Weight - 1 min(Warm-up the hip flexors and quads.)
Scaling Options
Intermediate
Reduce weights and movement difficulty for adequate performance.
- 1
muscle up
Ring Rows
- 2
deficit handstand push up
Handstand Push-Ups against a wall
- 3
overhead walking lunges
Overhead Walking Lunges with lighter bar.
Weight: 130/80 lbs (/ kg)
Scaled
Further reduce weights and modify movements significantly for safety.
- 1
muscle up
Assisted Pull-Ups or Jumping Muscle-Ups
- 2
deficit handstand push up
Kneeling Push-Ups
- 3
overhead walking lunges
Walking Lunges without any overhead weight.
Weight: 80/40 lbs (/ kg)