Workout Description
Max Reps in 4 minutes 30 seconds
60 seconds of Deadlifts (225/155 lb)
60 seconds of Handstand Push-Ups
45 seconds of Deadlifts (225/155 lb)
45 seconds of Handstand Push-Ups
30 seconds of Deadlifts (225/155 lb)
30 seconds of Handstand Push-Ups
Why This Workout Is Hard
A twist on 'Diane' focusing on max reps within decreasing time intervals for deadlifts and HSPU. Tests power endurance.
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 relative upper body pressing strength. The WOD tests the ability to express this strength for max reps in short bursts.
- Power (8/10): This WOD is designed to test power endurance. Maximizing reps in short time windows demands high power output per rep for both deadlifts and HSPU.
- Stamina (7/10): Performing max reps of heavy deadlifts and HSPU in rapidly shrinking time windows tests posterior chain/grip stamina and pushing stamina under extreme time pressure and accumulating fatigue.
- Speed (7/10): Extremely fast cycling of reps with minimal wasted motion is critical for maximizing score in each decreasing time interval. Quick transitions between DL and HSPU are also key.
- Endurance (5/10): Max reps in 4:30, with decreasing time intervals (60s, 45s, 30s) for deadlifts (225/155lb) and handstand push-ups. This format tests the ability to sustain high power output in short, intense bursts with minimal rest between movements within each block. Cardiovascular demand will be high due to intensity.
- Flexibility (4/10): Requires good hamstring/hip mobility for deadlifts. 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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