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STRUCTURE: On a 20:00 clock, athletes will complete benchmark workout “DIANE” 21-15-9: Deadlifts and Handstand Push Ups. Then in remaining time, athletes will either Build to A Heavy 3 Deadlift or Max Calories on a machine of their choice.

STIMULUS: “DIANE” is a Grind.

STRATEGY: Athletes should be able to complete Deadlifts in a maximum of 3 sets and complete HSPUs 5 Reps at a time.

SCALING: If needed, athletes can decrease the Deadlift load and number of HSPU reps.

SCORING: Athletes’ will have two scores today. Score 1 will be the Time it takes athletes to complete “DIANE”. Score 2 will be either athletes Heaviest Load for 3 Deadlifts or Total Calories.


-Athletes should try for big sets on HSPU/Dumbbell Push Press and Deadlifts

-Fast transitions

-The focus of today’s workout is “DIANE” athletes can recover a few minutes after sending it before they Build to A Heavy or complete Max Calories on Any Machine


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups



Max Calorie Bike (Calories)

Max Calorie Row (Calories)