Workout of the Day

Crunch the Numbers

Written By Charleh Knighton  |  Uncategorized 

5×5 building from 60% to a heavy 5RM for the day

@65% of your heaviest DL

Kipping hspu

WODprep Strategy Top Tips:

Deadlift 5×5:

  1. Start with a barbell loaded at 60% of your estimated 5-rep max (5RM).
  2. Perform 5 sets of 5 repetitions each, progressively increasing the weight with each set.
    • Set 1: 60%
    • Set 2: 65%
    • Set 3: 70%
    • Set 4: 75%
    • Set 5: Attempt a heavy 5RM for the day. Push yourself but maintain good form.


Give yourself a few minutes to recover and prepare for the next part of the workout. Hydrate, catch your breath, and set up your equipment for the descending ladder.

Metcon: 15-12-9-6-3
For this part of the workout, you will alternate between deadlifts and kipping handstand push-ups (kipping HSPU).

Deadlift Weight:

Use 65% of your heaviest deadlift for the day, or choose a weight that allows you to perform the reps with good form and without excessive fatigue.

Kipping Handstand Push-Ups (kipping HSPU):

  • Ensure you have proper space and mats for handstand push-ups.
  • Scale the movement if necessary (e.g., pike push-ups, regular push-ups).
  • Break the kipping HSPUs into manageable sets from the beginning to avoid burnout.


  1. Start with the 15 reps of deadlifts.
  2. Break the deadlifts into sets if needed, but try to keep rest periods short.
  3. Transition to the kipping HSPUs, again breaking them into sets that you can maintain throughout the workout.
  4. After completing 15 HSPUs, move back to 12 deadlifts.
  5. Continue this pattern until you complete all the repetitions.


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