Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
Compare to 230306.
Post time to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups
♀ 125 lb
♂ 185 lb
Beginner option:
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses
♀ 75 lb and 15 lb
♂ 115 lb and 20 lb
Resources:
The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press
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Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.
Comments on 240326
111 Comments
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike Push ups
♀ 125 lb
5:15
14:34 - Rx’d
87.5kg and pike push-ups in 16'55".
21-15-9 reps
Deadlifts (80 kg)
15-9-3 reps
Handstand push-ups (1 set with 1 ab mat, then with 2 ab mat)
Time: 22:33
M/33/5'7"/218lbs
Diane w/ Dips ~ (10:00)
21-15-9
DeadLift 185lbs
BarDips
Was really tired and lack of sleep hangover from work week. Did some quick mid Squats before then just jumped into workout. Dips were limiting, DeadLift got stronger but grip waned. Hit muscle failure on dips, and tested grip endurance.
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups
♀ 125 lb
8:14.28
Started with intermediate+
Did only 21s with 100kg BB and pike push ups (took me almost 10 minutes 🤕)
Stopped, 5 minutes rest and did beginner+ with 60 kg BB and 16 kg DBs - 6:24
M/38
60yo w m 5’5” 138 lbs
Diane
21-15-9 reps for time of:
Deadlifts 115lbs
Pike push-ups
3:33
7:07 scaled
105# dl
20# dbs shoulder press
5:40rx
M/38/6’/171#
5:38 Rx
DL: 10+7+4/5+5+5/4+3+2
HSPU: 17+4/10+5/6+3
200602: 6:08
Deo gratias
M- 53/ 5'7 / 210
Intermediate athlete
hotel gym - did 21-15-9 of :
50#db deadlifts
pike pushups with hands on 30#db
6:58
JV: 13:42 (intermediate 155lbs DL and puke pushups)
37 / M / 5'9" / 140lbs
50lb dumbbells deadlifts
30lb dumbbells shoulder presses
18:29
An old wrist injury is preventing me from doing handstands and such right now...
Had to adjust the dumbbell weight between each movement.
M/32/5'11"/167#
RX 5:58
5:50
Rx
RX - 4:43
Awesome!
My Training on Wednesday, March 27 at night.
21-15-9 reps For Time of:
Deadlifts 174 lb
Handstand Pushups
I completed the WOD in 6:36 minutes.
https://youtu.be/cykAnuELm7g
14:07 - scaled to 185# hex bar DL (1st time ever) and HSPU to abmat on top of three silver plates
12:07
6:39
rx DL
modified HSPU
9:18 intermediate
3:53 Rx
Very welll done!
DL @ 205; feel elevated pushups with hands on dumbbells. 9:35
M/31/205/5’10
Intermediate Option
2:40
I 100% should have done the RX’d weight, but tweaked my wrist a few days ago and the idea of handstand push-ups on a bum wrist seemed sketchy. So went with intermediate option as pike push-ups seemed safer and flew through it. Heart is for sure pounding though!
Rx’d: 5:40
230306: 5:30 (PR)
05 March 2021: 7:25
200620: 9:27
Great job bro!
Scaled to 225lbs Axle Bar= 10:22 @210lbs BW
Rx 11:08
7:03, rx. 51 second PR
230306 - 9:12, 185 lbs
210305 - 7:54, part of Open workout
200602 - 8:00, 185 lbs
191026 - 5:26, 155lbs
Deadlift 125#
Pike push-ups
7:47
Rxd
20230306 7:40>>>>5:51
Rx’d
12:33
My handstand push-ups are trash
5:50 New PR
105 kg - Rx'd+
Great work!
Recreated Previous Attempt to measure improvement.
21-15-9
135lb DL
Incline Push Ups
Previous TT 5:02
New TT: 3:24!
Significant Improvement! This was also after snowboarding for 3 hours today and shoveling the driveway for 45 minutes.
5:40 as RX’d. Surprised my number was as good as it was since I’ve been battling injuries and cardio lately. Very happy with that number comparatively
Well done!
Rx
2:35
First time doing this one.
Unbroken on all except
round of 15 deadlifts. Split it 10 and 5.
M/34/175
23,24 Quarterfinalist
Daaaannnnggg!
Beginner: 5:50. 1set of DLs unbroken. 1k run 5:15. Hokas make a difference running.
Good job, keep at it!
intermediate
185 lbs
strict handstand push-up (I can’t kip to save my life)
12:32
M 53/195/6’
Scaled deadlifts to #185 and the hspus were to an abmat.
8:29.
Rx’d
11:24
how was I so slow ? Or how were some of you so fast ? 😂
Nice work!!
Nice work!!
We eat nails for breakfast 🤭
Rx 4:59
Must have done too much hiking beforehand (10k)
M/30s/228lbs
230306 - 4:36
210306 - 6:06
Great job!
Intermediate
4:22
63” 170lb
Scaled
Diane
For Time:
21-15-9
Deadlift @ 135lb
Pike Push Up
Score:
9:46
Anne-Rose, female, 63, 160 cm, 56,2 kg
Intermediate
Deadlift 125 lb. -56,5 kg., 1. Third 18 unbroken Deadlift + 3, 2. Third 13 unbroken + 2, 3.Third unbroken Reps. Pike Push up 12+9, 9+6, 9
4:20 min
M / 31 y / 96 kg
RX: 5:42 m
Great stuff!
Scaled to
21/15/9
185# trap bar handles down
12/9/6
strict hspu
8:33
m/54/175
I've done many different iterations of Diane, but these are the closest compare to's I could find
Scaled to
21 15 9
trap bar dl @ 185#
12 9 6
strict hspu to abmat
7:12
m/53/175
compare to was same scale but no abmat
11:53
compare to 2015
was
175# dl
no abmat hspu
7:45
Solid!
Also--I'm guessing "Jackie" to finish out this cycle...
Well, it's a lady, but definitely not Jackie. I was thinking maybe Helen as an option, and well, that just happened.
225 deadlift
pike pushup
13:15
Intermediate
6:34
Intermediate 185 lbs DL, HSPU to “abmat”
9:36
m/42/170 lbs
Rx weight (225), scaled HSPU to piked push-ups (feet on 30" box)
6:38 (re-establishing as PR)
Compare to 230306: same scale, 7:41
HSPU still aren't happening again yet, but there was no elbow pain with the piked push-ups this time so I may be trending in the right direction. Broke once each on 21 and 15 sets for both movements - just too much time spent breathing in between movements.
Nice Job my Man!
4:43 rx kipping hspu unbroken should try strict next time
Hell yeah, great job!
rx’d
3:02
Wow!
Rxd 8:34
Was able to perform full range strict HSPU this time, compared to using an ab mat on 230306.
Good improvement!
Very well done!
6:02
Awesome job!
6:34
Rxd
8:20
115lb
pike push-up
7:47
Time 5:36
Deadlift 80kg
Peak Pushups, feet on an 80cm high box
155-lb deadlifts, pike push-ups
5:59
Deadlift
Handstand push-ups
198,416 Lb
Intermediate
21-15-9
Deadlift 185
Strict HS Push Up
Time: 8:11
M/58yrs/83kg/178cm
Time - 8:40
Deadlift - 85kg (188lb) (21-7s) (15-5s) (9-5&4)
Shoulder Press - 2x17.5kg (40lb) (21-7s) (15-5s) (9-5&4)
Rx:
9:27
Male, 31 year old
21-15-9
Deadlifts (70 kg/ 155 Lbs)
Handstand Push-Ups
Keep moving, Keep improving! 😃
M/49/6'2"/185#
Scaled to 185# DL's and 35# DxKB strict press/push press combo = 1 rep...
7:48
The sp/pp combo was probably a little to heavy it really slowed things down only able to get ~ 3 reps at a time on the round of 15 and 9 newho a really good dose
Male
35
5’ 7”
175
7:27 RX
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses
175-lbs
30- lbs
7:26
Rxd. At the Y.
10:36.
2023 - 8:38 (scaled HSPU ROM with yoga block)
Wanted to give full ROM on the HSPUs. Was a little shallow on a few reps (I’m looking at your round of 15) but overall happy I was able to complete this many. All strict.
I count that as a win, good work!
Scaled
15 lb db press
95 lb dl
4:05 (intermediate)
6:49
Intermediate/pikes off 20" box
F:57-59
7:21 abmat kipping HSPU
Post WOD chest work
Nice job dude!
42-30-18 DL @ 50 lbs DBs
6:44
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♂ 225 lb
5:23
8:21 @160 as I don’t have enough plates to do 225 so scaled this one
9:21 Intermediate - 185# / Pike Push Ups 20” Box
Deads - 8/7/6 ; 6/5/4 ; 5/4
PPU - 6/5/4/3/3; 5/4/3/3; 4/3/2
7:40RX
Good day,
13.12@185lb/84kg pike pushups.
Regards
11.09RX Slow in the HSPU but big slow sets 10s to start then a final 5 and 4
Huh, was thinking today how my lack of recent HSPU training equates to weaker wrists during Fran, and here we are.
Globo wod: Dumbbell sub for deadlifts are 55/80lbs dumbbells. If you are using 50lbs dumbbells men double reps, women add 3 per set. If your globo doesn't allow HSPU or doesn't have a place for them sub dumbbell strict presses at 60% bodyweight total weight for the dumbbells combined.