Start with a buy-in of 75 handstand push-ups, ensuring your head touches the ground for each rep. If you're unable to perform handstand push-ups, modify with pike push-ups or regular push-ups as needed.

After completing the buy-in, transition to 8 squat cleans with a barbell or dumbbells. Focus on maintaining a flat back and driving through your heels as you lift the weight from the ground to your shoulders in one smooth motion.

Next, perform 5 sumo deadlift high-pulls. Use a wider stance for your feet, keeping the bar close to your body while pulling it to chest level, engaging your shoulders and hips.

Follow with 19 sit-ups, ensuring you engage your core, and finish the round with 45 double-unders. If double-unders are too challenging, substitute with 90 single skips.

For the 75 Handstand Push-Ups, beginners can scale to push-ups or incline push-ups against a wall or box to build strength. Reduce the squat clean weight to a manageable level, such as 30–50% of your body weight, or use dumbbells for easier handling.

For the Sumo Deadlift High-Pulls, consider using lighter kettlebells or dumbbells in the 12–16 kg range, focusing on form. If double-unders are challenging, substitute with single-unders or perform 45 lateral jumps as an alternative.

For sit-ups, you can also scale by doing ab mat sit-ups or even crunches to maintain intensity while ensuring you can complete the rounds effectively.

Your score for the workout "VE Day 75" is calculated by counting the total number of full rounds completed, along with any additional repetitions performed after your last complete round.

Each round is comprised of a Buy-In of 75 Handstand Push-Ups, followed by 8 Squat Cleans, 5 Sumo Deadlift High-Pulls, 19 Sit-Ups, and 45 Double-Unders.

For example, if you complete 5 full rounds and finish with 7 Squat Cleans, your score would be 5 rounds + 7 = 37 total reps.

Be sure to keep track of each element to ensure an accurate score, as each exercise contributes to your overall total in the benchmark challenge.

Prioritize form over speed — start each round with controlled movements to avoid early fatigue. Focus on breaking up the handstand push-ups into manageable sets to maintain efficiency throughout the rounds. Use the squat cleans to engage your legs and maintain a strong core, ensuring you keep the bar close to your body.

During the sumo deadlift high-pulls, keep your back straight and drive through your heels for better power generation. For the sit-ups, find a rhythm that allows you to breathe and recover, ensuring your core stays engaged.

When tackling the double-unders, practice consistent jumps and aim for a smooth cadence to avoid unnecessary mistakes, allowing you to finish strong in your final rounds.

For the VE Day 75 workout, a good score for time would depend on your fitness level and experience. Generally, Intermediate athletes should aim to complete the workout within 20 to 30 minutes. Advanced athletes may target a finish time of 15 to 20 minutes, while Elite athletes often push for a time under 15 minutes.

Completing the workout in under 20 minutes is indicative of solid endurance and strength, especially considering the volume of handstand push-ups and other demanding movements involved.

A score under 15 minutes shows exceptional conditioning and should be considered an outstanding achievement.

The benchmark workout VE Day 75 is intended to test and enhance various physical capacities, including aerobic endurance, muscular strength, and overall resilience. Athletes will engage in a high volume of handstand push-ups, which will significantly challenge shoulder stability and upper body strength.

The combination of squat cleans and sumo deadlift high-pulls ensures that both the posterior chain and overall power output are targeted. This workout is designed to create metabolic stress, requiring athletes to maintain their composure and technique while under fatigue.

Additionally, with 19 sit-ups and 45 double-unders, core strength and cardiovascular capacity are both tested, making it a comprehensive challenge that pushes individuals to their limits while promoting efficiency in movement.

The world record for the workout VE Day 75, which consists of 7 rounds including a buy-in of 75 handstand push-ups, is a time-based measurement. As of October 2023, the fastest recorded completion time for this workout is approximately 29 minutes. This impressive score reflects the athlete's ability to maintain intensity and efficiency across various movements.

Competitors often focus on pacing, especially given the high volume of handstand push-ups in the buy-in. The workout's demands require not only strength but also cardiovascular endurance, making it a true test of overall fitness.

As more athletes attempt this challenging workout, we may see new records being set, pushing the boundaries of what's achievable in CrossFit.

The workout VE Day 75 is designed to honor the sacrifices and bravery of those who served during World War II, particularly in relation to the end of the war in Europe on May 8, 1945.

This workout commemorates the resilience and determination of military personnel and civilians alike, recognizing their pivotal roles in achieving peace.

Through intense physical effort, participants pay tribute to the legacy of heroism and the enduring spirit of freedom that arose from those tumultuous times.