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Benchmark Workout | "Diane"



"Diane"

 

Perform as many Deadlifts as possible in 2:00.
If you get 21 Deadlifts before time is up, move on to...

Perform as many Handstand Push-ups as possible in 2:00.
If you get 21 Handstand Push-ups before time is up, move on to...

Perform as many Deadlifts as possible in 1:30.
If you get 15 Deadlifts before time is up, move on to...

Perform as many Handstand Push-ups as possible in 1:30.
If you get 15 Deadlifts before time is up, move on to...

Perform as many Deadlifts as possible in 1:00.
If you get 9 Deadlifts before time is up, move on to...

Perform as many Handstand Push-ups as possible in 1:00.
If you get 9 Handstand Push-ups before time is up, you are done!

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 

 

 

Progressions for "Diane":

 

1.  35/26# Kettlebell Deadlifts, Seated Dumbbell Press (10/5#)
 
2.  35/26# Kettlebell Deadlifts, Seated Dumbbell Press (15/10#)
 
3.  53/35# Kettlebell Deadlifts, Seated Dumbbell Press (25/15#)
 
4.  70/53# Kettlebell Deadlifts, Seated Dumbbell Press (25/15#)
 
5.  95/65# Deadlifts, Push-ups
 
6.  95/65# Deadlifts, Down Dog Push-ups
 
7.  95/65# Deadlifts, Pike Push-ups from Box
 
8.  135/95# Deadlifts, Handstand Push-ups
 
9.  185/125# Deadlifts, Handstand Push-ups
 
10. 225/155# Deadlifts, Handstand Push-ups
 
 
Only by repeating workouts can we confidently measure our progress.

We’ve chosen to repeat those workouts most challenging, formative, and expressive of the our fitness ideal, and this lady, "Diane", fits the bill.