Workout Description
For Time
45 reps each of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Why This Workout Is Hard
Complete 45 reps each of deadlifts and HSPU, partitioning as needed. Tests strategy and endurance compared to standard Diane.
Benchmark Times for Freestyle Diane
- Elite: <14:00
- Advanced: 14:00-12:01
- Intermediate: 12:01-9:31
- Beginner: >9:31
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Deadlifts at 225/155 lbs are heavy. Handstand push-ups require significant relative upper body pressing strength. This is a strength-dominant WOD.
- Stamina (8/10): High volume of heavy deadlifts (225/155 lb) will tax posterior chain and grip stamina. 45 HSPU will test shoulder and triceps pushing stamina. Partitioning strategy affects how stamina is challenged.
- Power (7/10): Deadlifts, if performed with speed, are a power movement. Kipping HSPU also utilize power. The ability to maintain power output across 45 reps is tested.
- Endurance (6/10): Completing 45 reps each of heavy deadlifts and handstand push-ups, even with partitioning, is a significant metabolic challenge, testing strength-biased conditioning.
- Speed (5/10): While not a pure sprint, minimizing rest and efficiently cycling reps, especially with a smart partitioning strategy, is key for a good time.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and shoulder/wrist mobility for HSPU.
Modality Profile
A G/W couplet, a variation of 'Diane' with a gymnastics movement (Handstand Push-ups) and a weightlifting movement (Deadlifts).
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