Workout Description

Why This Workout Is Very Hard

Heavy deadlifts combined with strict deficit handstand push-ups demand elite strength and skill.

Benchmark Times for Damn Diane

• Elite: <14:15
• Advanced: 14:15-12:46
• Intermediate: 12:46-10:01
• Beginner: >10:01

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Deadlifts at 315/205 lbs are exceptionally heavy for 15 reps. Strict deficit HSPU require elite-level pressing strength and control. This WOD is an ultimate test of combined pulling and pressing strength endurance.
• Stamina (8/10): Cycling 15 very heavy deadlifts and 15 strict deficit HSPU for 3 rounds will severely tax posterior chain/grip strength-stamina and strict upper body pushing stamina. The deficit on HSPU increases muscular demand significantly.
• Endurance (6/10): Three rounds for time of 15 heavy deadlifts (315/205 lb) and 15 strict deficit handstand push-ups (3.5/2 in). This is a potent test of maximal strength endurance in both a heavy pull and a high-skill strict press, creating significant metabolic stress despite lower total reps than classic Diane.
• Power (6/10): Deadlifts, even very heavy, require immense power. While HSPU are strict, the pressing action is forceful. The WOD tests the ability to generate high force repeatedly.
• Flexibility (5/10): Requires good hamstring/hip mobility for very heavy deadlifts. Excellent shoulder/wrist mobility for strict deficit HSPU to achieve full range of motion safely.
• Speed (5/10): Focus is on completing the very heavy and high-skill movements with good form. Cycling speed will be moderate due to load/difficulty. Minimizing rest while maintaining quality is key.

Modality Profile

A G/W couplet with a gymnastics movement (Handstand Push-ups) and a weightlifting movement (Deadlifts).

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