WOD: Deadlift 5x5 + Stinson — Deadlift, Handstand Push-Up, KB Swing
Wednesday, July 15, 2026 | CrossFit MYO, San Jose CA
The Workout
Deadlift 5x5
Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Stinson
21-15-9 HSPU AKBS (32/24kg)
What Makes This Workout Effective
Today’s For Time workout pairs high-intensity gymnastics with explosive posterior chain power to drive metabolic conditioning. The combination of Handstand Push-Ups and American Kettlebell Swings forces the body to transition rapidly between overhead pressing and hip extension, challenging your cardiovascular recovery under tension.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | HSPU, AKBS (32/24kg) |
| Intermediate | Pike Push-Ups, AKBS (24/16kg) |
| Beginner | DB Overhead Press, Russian KB Swings (16/12kg) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the 21-15-9 reps of Stinson?
A: Treat the 21s as a steady build; don’t redline early. Once you hit the 15s, maintain a consistent rhythm on the swings to allow your shoulders a brief “active recovery” before heading back into the HSPUs.
Q: How do I manage the transition between the Deadlift load and the metabolic WOD?
A: Use the gap between your final set of 5 deadlifts and the start of Stinson to fully shake out your hips. The deadlifts tax your CNS, so take a few deep breaths to shift from “maximum strength” mode to “high-intensity” mode.
Q: I’ve never done a Handstand Push-Up; where do I start?
A: Start with a Box Pike Push-Up. By placing your feet on a bench or box, you create a vertical torso that mimics the HSPU movement pattern while allowing you to control the load on your shoulders.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136