Diane Benchmark WOD
21-15-9 reps for time of deadlifts (225/155 lb) and handstand push-ups. A classic couplet testing posterior chain strength and shoulder endurance.
The Workout
21-15-9 reps for time of:
Deadlifts (225/155 lb)
Handstand Push-ups
Rx Standards:
Men: 225 lb deadlifts
Women: 155 lb deadlifts
Time Cap:
10:00 (elite athletes finish in 2-4 minutes)
Equipment Needed
- Barbell
- Plates
- Wall for handstand push-ups
Time Standards
History of Diane
Diane is one of the original CrossFit Girl WODs, designed to test the combination of posterior chain strength (deadlifts) and shoulder pressing endurance (handstand push-ups). The pairing is brutal because deadlifts fatigue the grip and core, making handstand push-ups even harder. Elite athletes can finish Diane in under 2 minutes.
Complete Strategy Guide
Diane is a classic CrossFit sprint WOD. The deadlift weight should be moderate—heavy enough to challenge but light enough to cycle quickly. Handstand push-ups are the limiting factor for most athletes. Smart pacing and efficient transitions are key.
Beginner Strategy
Scale appropriately to complete the workout. Focus on deadlift technique and modified handstand push-up variations.
Pacing
- • Deadlifts: Break into manageable sets (11-10, 8-7, 5-4)
- • Handstand push-ups: Small sets (3-5 reps max)
- • Rest 10-15 seconds between sets
- • Don't rush—focus on movement quality
Movement Tips
- • Deadlifts: Neutral spine, full hip extension at top
- • Touch-and-go deadlifts if possible (don't reset every rep)
- • Handstand push-ups: Nose and toes touch ground
- • Kick up efficiently—don't waste energy on failed attempts
Scaling Options
- • Deadlifts: 185/135 lb, 155/105 lb, or 135/95 lb
- • Handstand push-ups: Box handstand push-ups, pike push-ups, or strict press
- • Reps: 15-12-9 or 12-9-6 instead of 21-15-9
- • Use abmats under head for handstand push-ups if needed
Pro Tips
- • Deadlift weight should feel light for 10+ reps when fresh
- • If you can't do 5 handstand push-ups unbroken, scale the movement
- • Warm up shoulders thoroughly—strict press, handstand holds
- • Film yourself for deadlift lockout and handstand push-up depth
- • Expect extreme shoulder fatigue
Intermediate Strategy
Aim for bigger deadlift sets and consistent handstand push-up reps. The goal is to minimize breaks while maintaining technique.
Pacing
- • Deadlifts: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
- • Handstand push-ups: 7-7-7, 5-5-5, 3-3-3 or similar
- • Rest no more than 5-10 seconds between sets
- • Quick transitions between movements
Movement Tips
- • Touch-and-go deadlifts—use the bounce
- • Fast lockout on deadlifts, no wasted time
- • Efficient handstand push-up kipping if proficient
- • Strong kick-up, controlled descent
Scaling Options
- • Use Rx weight if you can deadlift 225/155 for 15+ reps
- • Scale to 185/135 lb if technique breaks down
- • Strict handstand push-ups if kipping isn't efficient yet
Pro Tips
- • First deadlift should feel easy—if not, scale
- • Handstand push-ups get exponentially harder—plan breaks
- • Wrist mobility is key—stretch before and after
- • Practice sets of 10-15 touch-and-go deadlifts
- • Expect grip and shoulder fatigue simultaneously
Advanced Strategy
Diane is a sprint. Elite athletes finish in 2-4 minutes. The strategy is big sets, minimal rest, and pushing through discomfort.
Pacing
- • Deadlifts: All unbroken (21-15-9)
- • Handstand push-ups: 21 unbroken (or quick 11-10), 15 unbroken, 9 unbroken
- • Move immediately between movements (3-5 seconds max)
- • No rest within sets—commit to unbroken
Movement Tips
- • Aggressive touch-and-go deadlifts—use speed
- • Fast lockout, minimal pause
- • Kipping handstand push-ups for efficiency
- • Land in strong position, go immediately into next rep
- • Controlled descent to avoid failed reps
Scaling Options
- • Rx weight (225/155 lb) is standard
- • No scaling at this level
Pro Tips
- • Warm up thoroughly—deadlifts and handstand push-ups to redline
- • Round of 21 should feel too easy—don't hold back
- • Handstand push-up failure is common—break before you fail
- • Wrist wraps help but aren't essential
- • Sub-3:00 is advanced, sub-2:00 is elite
- • Mental prep: this will hurt from the first round
- • Retest every 3-6 months
General Tips for Diane
Diane is deceptively simple—two movements, but they destroy you
Grip fatigue from deadlifts makes handstand push-ups brutal
Your shoulders will be the limiting factor
Practice kipping handstand push-ups to build efficiency
Video your reps to verify deadlift lockout and HSPU depth
Wrist mobility is critical—tight wrists = failed reps
This is a sprint—if you're not completely wrecked, you went too slow
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