Girl WOD
Diane
BarbellBodyweight
Target Time
Sub-4 min (Elite), Under 8 min (Competitive), Under 15 min (Recreational)
WOD Description
Complete Deadlifts and Handstand Push-ups in a 21-15-9 rep scheme.
21 Deadlift (100kg/70kg)
21 Handstand Push-up
15 Deadlift
15 Handstand Push-up
9 Deadlift
9 Handstand Push-up
Key Movements
Scaling Options
• Deadlift: 100kg → 70kg → 50kg
• HSPU: Pike Push-up → Box Pike → Push-up
• HSPU: wall assistance is allowed
About Diane
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#21-15-9#Deadlift#HSPU#Power