For Time (9 cap): 21-15-9 Deadlifts (225/155 lb) + Handstand Push-Ups, then 21-15-9 Deadlifts (315/205 lb) + 50-ft Handstand Walks per set.
Primary movement: Diane + Heavy DL/HS Walk
Open 18.4 played the Open's greatest bait-and-switch: it opens as Diane - the classic 21-15-9 of deadlifts and handstand push-ups - and then, for anyone who survives, transforms into a monster: the same ladder at 315/205 with 50-foot handstand walks between sets. Repeated as 20.3. Finishing Diane inside nine minutes is respectable; touching the 315 bar is advanced; walking on your hands after 45 heavy pulls is a competitive-athlete credential.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (mid Diane) | cap |
| intermediate | cap (Diane done) | cap (Diane done) |
| advanced | cap (into 315) | cap (into 205) |
| elite | sub 8:30 (finish) | sub 9:00 |
9-minute cap; most scores are reps at the cap.
Where does your Open 18.4 Rx land?
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Race Diane, but not stupidly: 21s as 11-10 deadlifts and 8-7-6 HSPU keeps the engine below detonation. The strict-ish HSPU standard punishes over-kipping when tired - controlled reps survive judging. At the 315/205 bar: singles or careful 3s with a rebuilt brace every set; this is where scores and lumbar discs diverge. Handstand walk in 25-ft halves if needed. Know your honest ceiling and sprint the part of the workout that's actually yours.
Scaled: 135/95 then 185/135 deadlifts, hand-release push-ups, bear crawls for the walks.
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