Workout 22702

Created: October 23, 2026

Description:

Diane
21-15-9 reps for time of:
Deadlifts
Handstand push ups

♀ 155-lb barbell
♂ 225-lb barbell
Stimulus and Strategy:
Today’s workout is the classic CrossFit benchmark Diane. Review your previous score to help guide your strategy and pace. If you can perform handstand push ups, but not at the prescribed volume, adjust the reps each round to match your capacity, using 15/12/9 or 12/9/6.
Choose a moderate deadlift load that allows you to complete the first round in three sets or fewer. With appropriate scaling, aim to reach the second round by the four minute mark.
Intermediate option:
For time:
21 deadlifts
12 handstand push ups
15 deadlifts
9 handstand push ups
9 deadlifts
6 handstand push ups

♀ 125-lb barbell
♂ 185-lb barbell
Beginner option:
15-12-9 reps for time of:
Deadlifts
Dumbbell shoulder presses

♀ 55-lb barbell and 15-lb dumbbells
♂ 75-lb barbell and 20-lb dumbbells
Resources:
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Shoulder Press
The Diane Workout
Find a gym near you:
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Number of Times Completed: 1