What is a good time for Roaming Diane?

Good times for Roaming Diane depend on your fitness level: Elite athletes finish under 14:01, advanced athletes target 14:01-13:01, intermediate athletes aim for 13:01-10:31, and beginners should focus on proper form over 10:31.

What is considered a good Roaming Diane time?

A good Roaming Diane time for most CrossFit athletes is between 13:01-10:31 (intermediate level). Elite times are under 14:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Roaming Diane?

Your Roaming Diane pace should match your fitness level. Beginners should aim to finish around 10:31 with good form, while advanced athletes can target 14:01-13:01. Always prioritize proper movement over speed.

How do I scale Roaming Diane?

Roaming 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 Roaming Diane work?

Roaming 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 Walk (in meters)

Why This Workout Is Hard

A variation of 'Diane' replacing handstand push-ups with handstand walks (distance typically matches reps). Tests deadlift strength and advanced gymnastics skill.

Benchmark Times for Roaming Diane

Elite: <14:01
Advanced: 14:01-13:01
Intermediate: 13:01-10:31
Beginner: >10:31

Training Focus

This workout develops the following fitness attributes:

Strength (8/10): Deadlifts at 225/155 lbs are a heavy load for this rep scheme. Handstand walks require exceptional relative upper body strength, balance, and core control.
Stamina (7/10): Cycling moderate-heavy deadlifts with long handstand walks demands significant posterior chain/grip stamina and extreme shoulder/core stability and endurance for HSW.
Endurance (6/10): A 21-15-9 rep scheme for time of deadlifts (225/155 lb) and handstand walk (in meters, typically matching reps, e.g., 21m, 15m, 9m). This is a potent test of strength and advanced gymnastics skill, creating significant metabolic stress.
Speed (6/10): Fast cycling of deadlifts and proficiency in handstand walking (covering distance quickly and unbroken if possible) are critical for a good time.
Flexibility (5/10): Requires good hamstring/hip mobility for deadlifts. Excellent shoulder/wrist mobility and core control for efficient handstand walks.
Power (5/10): Deadlifts, if performed with speed, are a power movement. Handstand walks are more about controlled strength and skill endurance.

Modality Profile

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

Similar Workouts to Roaming Diane

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

Dizzy Diane (91% similar) - 15-12-9 Reps for Time Deadlifts (155/105 lb) 21 foot Handstand Walk Handstand Push-Ups...
Heavy Fran (89% similar) - 15-12-9 Reps For Time Thrusters (135/95 lb) Weighted Pull-Ups (45/30 lb)...
Freestyle Diane (89% similar) - For Time 45 reps each of: Deadlifts (225/155 lb) Handstand Push-Ups Partition as needed to complete...
Damn Diane (88% similar) - 3 Rounds for Time 15 Deadlifts (315/205 lb) 15 Strict Deficit Handstand Push-Ups (3.5/2 in)...
G.I. Gran (88% similar) - 21-15-9 Reps for Time Clean-and-Jerks (60/45 kg) Burpee Pull-Ups...
Alan Cameron (88% similar) - 21-15-9 Reps for Time Overhead Squats (45/30 kg) Handstand Push-Ups GHD Sit-Ups...
Elizabeth (88% similar) - 21-15-9 Reps For Time Squat Cleans (135/95 lb) Ring Dips...
Marco (88% similar) - 3 Rounds for Time 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lb)...

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

Training Profile

Attribute	Score	Explanation
Endurance	6/10	A 21-15-9 rep scheme for time of deadlifts (225/155 lb) and handstand walk (in meters, typically matching reps, e.g., 21m, 15m, 9m). This is a potent test of strength and advanced gymnastics skill, creating significant metabolic stress.
Stamina	7/10	Cycling moderate-heavy deadlifts with long handstand walks demands significant posterior chain/grip stamina and extreme shoulder/core stability and endurance for HSW.
Strength	8/10	Deadlifts at 225/155 lbs are a heavy load for this rep scheme. Handstand walks require exceptional relative upper body strength, balance, and core control.
Flexibility	5/10	Requires good hamstring/hip mobility for deadlifts. Excellent shoulder/wrist mobility and core control for efficient handstand walks.
Power	5/10	Deadlifts, if performed with speed, are a power movement. Handstand walks are more about controlled strength and skill endurance.
Speed	6/10	Fast cycling of deadlifts and proficiency in handstand walking (covering distance quickly and unbroken if possible) are critical for a good time.