Diane WOD timer
Diane is 21-15-9 deadlifts and handstand push-ups, for time. The deadlifts are usually the easy part; the handstand push-ups decide the workout.
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How it works
- Start the stopwatch: 21 deadlifts, 21 handstand push-ups, then 15 and 15, then 9 and 9.
- Stop at the last handstand push-up.
- Break the handstand push-ups into small sets from the first round if you want to finish anywhere near your potential.
- Keep the deadlifts unbroken but unhurried; going to the floor fast rarely pays here.
Frequently asked questions
- How do I scale the handstand push-ups?
- Common routes are a pike push-up from a box, a reduced range with an abmat, or a strict press. Choose the option that lets you keep sets of three to five rather than grinding singles from the first round.
- What weight should I use?
- No prescribed weights here on purpose. They vary by source, by scaling and by who is asking, and this is a timer rather than a coach. Use whatever your gym programmes, and keep it the same next time so the comparison means something.
- Why do people fail Diane?
- Because upside-down pressing fatigues faster than almost anything else, and once it goes it does not come back within the workout. The fix is small sets early, not big sets while you still feel fresh.