Workout Description
15-12-9 Reps for Time
Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups
Why This Workout Is Hard
A triplet combining deadlifts, handstand walks, and HSPU with an unusual rep scheme (15-12-9).
Benchmark Times for Dizzy Diane
- Elite: <15:46
- Advanced: 15:46-13:16
- Intermediate: 13:16-10:31
- Beginner: >10:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling deadlifts and performing handstand walks and push-ups tests posterior chain, grip, shoulder, and tricep stamina, plus core stability for HSW.
- Strength (7/10): Deadlifts at 155/105 lbs are a moderate-heavy load. Handstand push-ups and handstand walks require significant upper body pressing strength and control.
- Power (6/10): Deadlifts can be explosive. The push in HSPU also requires power.
- Flexibility (5/10): Requires good hamstring flexibility for deadlifts, and excellent shoulder/thoracic mobility and wrist flexibility for handstand walks and push-ups.
- Speed (5/10): Efficient transitions between movements and speed on the handstand walk are important, but control and strength are primary.
- Endurance (4/10): The 15-12-9 format is short, but the combination of heavy deadlifts and challenging gymnastics (HSW, HSPU) can be metabolically demanding.
Modality Profile
A G/W couplet with a gymnastics movement (Handstand Push-ups) and a weightlifting movement (Deadlifts), with a dizzying twist.
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