The Diane Workout
Rx’d
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
The score is determined by the time it takes to complete the workout.
Intermediate
Beginner
What Is the Diane Workout?
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. This workout entails completing 21 reps of each movement, then 15 reps of each movement, before finishing the workout by performing 9 reps of each movement.
When the community was introduced to Diane, the expectations were that the loading would require breaks and the volume of handstand push-ups would be broken up significantly. Today, elite athletes complete the prescribed workout in under 2 minutes. Experienced athletes should go hard and treat this workout as a sprint, while a great goal for all athletes is successful completion of the workout in 10-12 minutes, regardless of whether performing the workout as prescribed or a scaled variation. A general guideline for the deadlifts is to use a load that allows for at least 15 unbroken reps to be completed. Selecting a handstand push-up option that allows you to complete each round with no more than a few short breaks is advisable. Handstand push-ups can be easily scaled by putting feet on a box, knees on a box, or by performing a pike push-up with feet on the ground. If an athlete cannot get inverted, they can perform a dumbbell shoulder press.
A significant contribution to the efficacy of this workout is the complementary movement demands of the deadlift and the handstand push-up, as well as the descending rep scheme. These attributes promote power output and intensity.
About the Diane Workout
Diane is a task-priority workout. This means that the work is fixed (e.g., 21-15-9 reps of deadlifts and handstand push-ups), and athletes strive to complete the work as quickly as possible while maintaining full range of motion and sound mechanics. With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster with the same weight or at a similar time with increased weight and/or a more difficult variation of a handstand push-up than was previously utilized, which would designate an improvement.
This workout can be easily scaled to reach the current capacity of any athlete.
FAQs
Diane was part of the original benchmark series of workouts, consisting of a trio of couplets used to assess various functional hip demands and pulling and pushing movements. The creative art of this workout lies in the complementary movement pairing, the moderate load on the deadlifts, and the descending rep scheme. If you have capacity at handstand push-ups, these elements tax the entire body and allow athletes to move at a relatively fast pace, so intensity remains high relative to the individual’s current ability level. This workout is easily scaled by reducing the load, lowering the reps, and/or performing another bodyweight upper-body vertical pushing movement instead of handstand push-ups.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, treat this workout as a sprint with unbroken sets of each movement and quick transitions between exercises while striving for completion in 3-4 minutes.
The deadlift load is intended to be moderate and allow for at least 12+ reps to be completed without taking a break. Athletes can scale the load to achieve this goal while maintaining sound mechanics and range of motion.
The handstand push-ups will be very difficult for most athletes. Those who can complete handstand push-ups but cannot complete more than 5 reps consecutively may benefit from reducing the number of reps per round to achieve the stimulus. For those currently unable to complete handstand push-ups, choosing another bodyweight upper-body pressing movement similar to the handstand push-up, such as a pike handstand push-up with feet on a box or the floor, is advisable.
There are many options for those who struggle with these movements. The reps for each movement and overall time duration can be altered to meet the athlete’s capacity level.
The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout and replicate the intended stimulus.
Intermediate Variation
21-15-9 reps for time of:
Deadlifts
Pike push-ups w/ feet on box
♀ 125 lb
♂ 185 lbBeginner Variation
15-12-9 reps for time of:
Deadlifts
Pike push-ups w/ feet on floor
♀ 75 lb
♂ 115 lbThe average time for this workout is 5-9 minutes. To preserve the stimulus, it should not exceed 12-15 minutes. Those with a high physical and psychological capacity can complete the workout in 2-3 minutes.
- Beginner: Under 12 minutes, significantly scaled
- Intermediate: Under 10 minutes, slightly scaled or as prescribed
- Rx’d: Under 6 minutes
- Elite: Under 3 minutes
Before starting this workout, complete a general warm-up that includes traditional aerobic activity, exercises to warm up the shoulders, and movements to prepare the lower body and trunk for the deadlifting demands. Keep this section under 15-20 minutes in duration. For example:
General Warm-up
2 rounds at an easy pace of:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (right)
20 banded side steps (left)
Followed by:
2 rounds at an easy pace of:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
Rest :10 between movementsThe specific warm-up can focus on refining the handstand-push-up and deadlift mechanics:
Handstand push-up specific warm-up
*Progression step // Focus
7-10 pike push-ups (floor) // Head reaches out in front of the hands.
:20 handstand hold // Push the hands through the ground and squeeze the belly.
:20 headstand hold // Head should be in front of the hands, and feet are against the wall.
3-5 kipping handstand push-ups // Lower the knees fully to the stomach, then kick and press.
Deadlift specific warm-up (use an empty barbell)
*Progression // Focus
5-7 deadlifts // Delay the knee bend when lowering the bar by pulling the hips back and pushing the shoulders out in front of the feet.
5-7 deadlifts // Hips and shoulders rise at the same rate by pulling the knees back slightly while the chest and bar rise at the same time.
5-7 deadlifts // Pull the chest up and through the shoulders to arch the back on the way up and on the way down.
Build-Up
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
Followed by a mini practice round:
1 set:
7 deadlifts (workout weight)
3-5 handstand push-ups
– Use workout variations.
There are technical aspects to each movement that allow for the most success. However, the primary considerations for the deadlift revolve around maintaining a neutral spine, keeping the barbell tight to the body, and driving through the full foot while being slightly biased toward the heels. Strive to manage the reps on the deadlifts so that no more than two to three short breaks are needed on any round.
Strive to preserve the range of motion on the handstand push-up and maintain control when lowering your head to the floor throughout the entirety of the workout. Proper management and pacing of these reps will be valuable if this is a movement that you struggle with. Consider breaking out the reps into small sets with a well-managed short rest period if muscular failure is a concern.
How To Train for Diane
There does not need to be a specialized training plan for Diane, as consistency with CrossFit workouts and sound lifestyle habits will lead to improvements in this workout. However, if you notice a significant weakness in any aspect of this workout, it can be targeted with additional training in your warm-ups and cool-downs. For example, if the handstand were a limiting factor, you can incorporate handstand push-up skills and upper-body pressing strength development movements into your warm-ups and/or cool-downs one to two times per week.