Benchmark training
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 prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
225 lb deadlifts
Women · Rx
155 lb deadlifts
Time cap
10:00 (elite athletes finish in 2-4 minutes)
Workout format
for time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale appropriately to complete the workout. Focus on deadlift technique and modified handstand push-up variations.
PacingDeadlifts: Break into manageable sets (11-10, 8-7, 5-4)
MovementDeadlifts: Neutral spine, full hip extension at top
ScalingDeadlifts: 185/135 lb, 155/105 lb, or 135/95 lb
Coach noteDeadlift weight should feel light for 10+ reps when fresh
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Aim for bigger deadlift sets and consistent handstand push-up reps. The goal is to minimize breaks while maintaining technique.
PacingDeadlifts: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
MovementTouch-and-go deadlifts—use the bounce
ScalingUse Rx weight if you can deadlift 225/155 for 15+ reps
Coach noteFirst deadlift should feel easy—if not, scale
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Diane is a sprint. Elite athletes finish in 2-4 minutes. The strategy is big sets, minimal rest, and pushing through discomfort.
PacingDeadlifts: All unbroken (21-15-9)
MovementAggressive touch-and-go deadlifts—use speed
ScalingRx weight (225/155 lb) is standard
Coach noteWarm up thoroughly—deadlifts and handstand push-ups to redline
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
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
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.