Diane workout
21-15-9 Deadlifts & Handstand Push-ups
Diane pairs a heavy hip hinge with a demanding gymnastics press in the classic 21-15-9 pattern. The deadlifts tax your grip and back, then the handstand push-ups ask your shoulders to keep working while your heart rate is high. A good Diane comes from sets you can repeat, not one heroic first round.
The workout
21-15-9 reps for time of:
- Deadlifts (225/155 lb)
- Handstand push-ups
Time cap: 10 min
Loads the timer ready to go: For Time with a 10:00 cap.
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Rx loads
Time cap
Most gyms cap Diane at about 10 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lower the deadlift load to one you could do 21 times in two or three sets.
- Handstand push-ups to an abmat or stacked plates, or pike push-ups on a box.
- Dumbbell strict press for athletes not yet working upside down.
Strategy tips
- Keep the deadlifts touch-and-go only while your back stays flat; otherwise switch to quick singles.
- Break the handstand push-ups early, in sets of 3 to 5, before you hit failure.
- Shake out your grip on the way to the wall, not standing over the bar.
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