Diane
21-15-9 Deadlifts & Handstand Push-Ups
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The workout (Rx)
Cap 15:0021-15-9 reps for time of
- Deadlifts 225/155 lb, 102/70 kg
- Handstand push-ups
| Rx load | Men | Women |
|---|---|---|
| Deadlift barbell | 225 lb (102 kg) | 155 lb (70 kg) |
Scaling Diane
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
21-15-9 reps for time of: Deadlifts (155/105 lb, 70/48 kg) Pike push-ups or box handstand push-ups
Beginner
15-12-9 reps for time of: Deadlifts (95/65 lb, 43/29 kg) Dumbbell shoulder presses (light)
Diane times by level
| Level | Typical time |
|---|---|
| Beginner | Over 10:00 |
| Intermediate | 6:00–10:00 |
| Advanced | 3:00–6:00 |
| Elite | Under 3:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Diane.
About Diane
Diane is one of the original "Girls" benchmark workouts. It's built like Fran, a 21-15-9 couplet, but swaps the thruster and pull-up for a heavy deadlift and the handstand push-up.
The pairing works the hips and back, then the shoulders, so one movement rests while the other works. Most of the difficulty comes from the handstand push-ups.
Tips for Diane
- Deadlifts are heavy but quick. Do them in big sets with a short pause at the top if needed.
- Break handstand push-ups early. Short sets of 3 to 5 with brief rests beat failing a rep.
- Use a pad or folded mat under your head and set your hands the same way every rep.
Diane questions
What is the Diane workout?
Diane is 21, 15 and 9 reps of deadlifts and handstand push-ups, for time. The Rx deadlift is 225 lb (102 kg) for men and 155 lb (70 kg) for women.
What is a good Diane time?
Under 6 minutes at Rx is a strong time and under 3 minutes is elite. If you're new to handstand push-ups, expect 10 minutes or more, or scale them.
How do I scale Diane's handstand push-ups?
Pike push-ups with your feet on a box, handstand push-ups to a stack of mats, or dumbbell shoulder presses all keep the pressing work.
Who's fastest at Diane?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.