CrossFit "Girl" Benchmark WOD
- 21-15-9 Reps For Time
- Deadlifts (225/155 lb)
- Handstand Push-Ups
With a running clock, as fast as possible perform 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.
Score is the time it takes to complete all 90 reps.
Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes
Tips and Strategy
If possible, go unbroken on all sets of both the Handstand Push-Ups and the Deadlifts. If unbroken sets aren’t a possibility for you yet, then break the reps down into as big of sets as you can realistically hold through the whole workout. Rest very minimally (3-7 seconds) between sets during “Diane”–this WOD is basically a sprint.
“Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken.
“Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level (see: Handstand Push-Up Scaling) so you can move fast through this WOD.
Deadlifts (155/105 lb)
Deadlifts (95/65 lb)
About the wod
Background: “Diane,” one of CrossFit’s original six “Girls” WODs, was first posted on the CrossFit Main Site as the workout of the day for Friday, June 25, 2004 (040625).
A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth”, “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.
But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete’s handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”
See also: “Roaming Diane” (replaces handstand push-ups with handstand walks)