For Time: 21-15-9, Deadlift 225/155 lbs, Handstand push ups
Primary movement: Deadlift/HSPU
Diane pairs heavy deadlifts (225/155 lb) with handstand push-ups in the classic 21-15-9 scheme, for time. It's a strength-biased sprint: the deadlift weight is moderate for strong athletes but the handstand push-ups are a high-skill gymnastics movement that gates many people's ability to do this workout as prescribed. Elite athletes finish under 3 minutes; for everyone else, Diane is a precise diagnostic of pressing strength and midline control under fatigue.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 8:00 | 9:00 |
| advanced | 5:00 | 5:30 |
| elite | sub 3:30 | sub 4:00 |
The deadlifts should be unbroken or in two quick sets - if 21 unbroken at 225 lb is out of reach, scale the load. Break handstand push-ups into small early sets (e.g. 8-7-6): shoulder fatigue here is abrupt and unrecoverable. Keep your lower back neutral as fatigue sets in; Diane punishes sloppy deadlift mechanics more than most workouts. Kipping HSPU save shoulders - use them.
Scaled: 21-15-9 deadlifts (155/105 lb) and pike push-ups on a box. Beginner: 15-12-9 deadlifts (95/65 lb) and regular push-ups. Scale so deadlifts take max 2 sets and the pressing movement max 3 sets per round.
Log every result, see your progress over time, and know exactly where you stand.