The GirlsFor time · Time cap 10 min
Diane
Diane pairs a heavy deadlift with handstand push-ups in the classic 21-15-9 scheme. It is a posterior chain and shoulder test in one, and the workout where gymnastics skill decides your time.
The workout
21-15-9 reps for time of:
Deadlifts (225/155 lb, 102/70 kg)
Handstand push-ups
Movement standards
- Deadlift: bar starts on the floor; the rep finishes with hips and knees fully extended and shoulders behind the bar. No bouncing off the floor.
- Handstand push-up: start with arms locked out against the wall, head touches the floor, finish locked out again. Kipping is allowed.
- Rx load is 225 lb (102 kg) for men and 155 lb (70 kg) for women.
Scaling
- Deadlift at 155/105 lb (70/48 kg) or a load you can do in sets of 7+.
- Handstand push-ups to a pike push-up on a box, or dumbbell strict press.
- Keep 21-15-9 and finish under 10 minutes.
What is a good Diane time?
| Level | Result |
|---|---|
| Beginner | 8 to 12+ min (scaled or Rx) |
| Intermediate | 5 to 8 min Rx |
| Advanced | 3 to 5 min Rx |
| Elite | under 3 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Do the deadlifts in 2 or 3 sets from the start; going unbroken on 21 costs you on the wall.
- Break handstand push-ups early into small sets to avoid failing reps.
- Set up close to the wall so you lose no time in transitions.
Frequently asked questions
Log your Diane time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.