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 |
Where does your Diane land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
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