The workout
- 21-15-9 reps of:
- Deadlifts, 225 / 155 lb (102 / 70 kg)
- Handstand push-ups
| Level | Time / score |
|---|---|
| Beginner | 10–15 min |
| Intermediate | 7–9 min |
| Advanced | 4–6 min |
| Elite | < 3 min |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Diane come from?
Diane is one of the Girls, the benchmark series CrossFit started publishing in 2003. It borrows the 21-15-9 scheme from Fran and swaps thrusters and pull-ups for a heavy pull and a vertical press. The deadlifts tax your back and grip while the HSPU light up your shoulders. It’s a great test of whether your gymnastics hold up when you’re breathing hard.
Strategy for Diane
Handstand push-ups usually decide your final time: that’s where you win or lose minutes. The times above are indicative benchmarks.
- Deadlifts: touch and go in small sets (7-7-7, then 8-7, then 9), braced back.
- HSPU: break before failure (5-5-5… instead of 10 then singles).
- A no-rep on HSPU costs a lot: stay clean rather than rushed, and keep your head and hands in the same spot every rep.
Scaled versions of Diane
Rx should be well below your max: work out your percentages with the 1RM calculator. If 225 / 155 lb is more than 65% of your deadlift max, scale the bar: Diane should stay a fast workout, not a strength session.
- Scaled: deadlifts 155 / 105 lb (70 / 47.5 kg), AbMat HSPU or box pike push-ups
- Beginner: deadlifts 115 / 75 lb (50 / 35 kg), strict press or push-ups
FAQ
Log your Diane result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.