Benchmark: Diane

Diane is a CrossFit benchmark WOD that combines heavy deadlifts with handstand push-ups, a more technical gymnastics movement. This workout is a test of lower body strength while also challenging your upper body and core strength in the handstand push-ups.

The Workout

For time:
21 Deadlifts (225 lbs/155lbs)
21 Handstand Push-Ups
15 Deadlifts (225 lbs/155lbs)
15 Handstand Push-Ups
9 Deadlifts (225 lbs/155lbs)
9 Handstand Push-Ups

For this workout, the prescribed deadlift load for men is 225 pounds. For women, it’s 155 pounds. This WOD is done for time, with your score being the total time it takes you to complete all 90 reps.

The History

Like other benchmark WODs (i.e., “Fran” and “Cindy”), “Diane” is another one of CrossFit’s “Girls.” This benchmark WOD first appeared on the CrossFit main site in September 2003.

Strategy

Diane is not a long workout, and it’s intended to be completed quickly. However, avoid getting sloppy or rushing through these movements. Use proper technique during both the deadlift and your handstand push-ups while moving efficiently.

Try to complete each set unbroken. If you have to break up the reps (especially in the first set of 21), still try to keep the number of reps per set high. When resting during the handstand push-ups, drop out of the handstand position and get to your feet.

How to Scale

Deadlifts:
Diane is meant to be heavy. But if 255 and 155-pound deadlifts are beyond your current fitness level, scale by decreasing the load.

Handstand Push-Ups:
If you’re still learning and building up to handstand push-ups, scale this movement to suit where you are in your progression. For example: