What is a good time for Diane?

Good times for Diane depend on your fitness level: Elite athletes finish under 11:45, advanced athletes target 11:45-9:15, intermediate athletes aim for 9:15-6:30, and beginners should focus on proper form over 6:30.

What is considered a good Diane time?

A good Diane time for most CrossFit athletes is between 9:15-6:30 (intermediate level). Elite times are under 11:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Diane?

Your Diane pace should match your fitness level. Beginners should aim to finish around 6:30 with good form, while advanced athletes can target 11:45-9:15. Always prioritize proper movement over speed.

How do I scale Diane?

Diane can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Diane work?

Diane is a full-body workout that develops multiple fitness domains.

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Workout Description

21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

Why This Workout Is Hard

Girl WOD (Couplet 21-15-9). Combines heavy deadlifts (225lb) with high-skill HSPU in a sprint format, testing strength, power, and gymnastics proficiency.

Benchmark Times for Diane

Elite: <11:45
Advanced: 11:45-9:15
Intermediate: 9:15-6:30
Beginner: >6:30

Training Focus

This workout develops the following fitness attributes:

Strength (8/10): Deadlifts at 225/155 lbs are a heavy load. Handstand push-ups require significant upper body pressing strength and stability.
Stamina (7/10): Cycling heavy deadlifts and performing handstand push-ups for 45 reps each tests posterior chain, grip, shoulder, and tricep stamina.
Power (7/10): Deadlifts, when performed explosively, are a primary power movement. The push in HSPU also requires power.
Speed (7/10): Fast cycling of both movements with minimal rest is crucial for a good time in this classic benchmark WOD.
Endurance (5/10): The 21-15-9 format with heavy deadlifts and handstand push-ups is a sprint, creating a significant metabolic demand in a short time frame.
Flexibility (4/10): Requires good hamstring flexibility for deadlifts and shoulder/thoracic mobility for efficient handstand push-ups.

Modality Profile

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

Similar Workouts to Diane

If you enjoy Diane, you might also like these similar CrossFit WODs:

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Quarterfinals 21.5 (91% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
Open 13.4 (90% similar) - AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes...
Open 14.3 (90% similar) - AMRAP in 8 minutes 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lb) 15 Box...
Elizabeth (90% similar) - 21-15-9 Reps For Time Squat Cleans (135/95 lb) Ring Dips...
Heavy Fran (90% similar) - 15-12-9 Reps For Time Thrusters (135/95 lb) Weighted Pull-Ups (45/30 lb)...
Time Priority Diane (89% similar) - Max Reps in 4 minutes 30 seconds 60 seconds of Deadlifts (225/155 lb) 60 seconds of Handstand Push-U...

These WODs similar to Diane share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	The 21-15-9 format with heavy deadlifts and handstand push-ups is a sprint, creating a significant metabolic demand in a short time frame.
Stamina	7/10	Cycling heavy deadlifts and performing handstand push-ups for 45 reps each tests posterior chain, grip, shoulder, and tricep stamina.
Strength	8/10	Deadlifts at 225/155 lbs are a heavy load. Handstand push-ups require significant upper body pressing strength and stability.
Flexibility	4/10	Requires good hamstring flexibility for deadlifts and shoulder/thoracic mobility for efficient handstand push-ups.
Power	7/10	Deadlifts, when performed explosively, are a primary power movement. The push in HSPU also requires power.
Speed	7/10	Fast cycling of both movements with minimal rest is crucial for a good time in this classic benchmark WOD.

Diane

For Time Couplet

21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

715 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

3:30Elite

7:15Target

11:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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Quarterfinals 21.5

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AMRAPLadder

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