Diane workout

Diane Crossfit Workout

Overview of Diane: History and Competitions Appearances of this Workout

Diane is a classic CrossFit workout that is named after Diane Stuart, a CrossFit athlete who passed away in 2005. It is a benchmark workout that is often used in competitions, including the CrossFit Games and Semifinals. The workout consists of deadlifts and handstand push-ups, and it is known for its high level of difficulty. Completing Diane requires a combination of strength, skill, and endurance, making it a challenging workout for athletes of all levels.

Workout Description: Diane Workout Description

Diane consists of 21-15-9 repetitions of deadlifts and handstand push-ups, performed for time. The recommended weight for the deadlifts is 225 pounds for men and 155 pounds for women. The handstand push-ups must be performed with strict form, meaning that the athlete’s head must touch the ground at the bottom of the movement and their arms must be fully extended at the top. The workout is timed, and the athlete’s score is the total time it takes them to complete all the repetitions.

Workout Variations/Scaling Options: Diane Variations and Scaling Options

Not everyone who tries Diane will be able to do it as prescribed. Common scaling options for the deadlifts include reducing the weight or performing the movement with a kettlebell or dumbbell. For the handstand push-ups, athletes can scale the movement by performing pike push-ups or push-ups with their feet elevated on a box. It is important to choose a scaling option that allows the athlete to maintain proper form and complete the workout safely.

Tips and Strategies: Tips and Strategies for Diane

To complete Diane efficiently and safely, athletes should focus on maintaining proper form throughout the workout. This includes keeping the back flat and the core engaged during the deadlifts, and maintaining a straight line from the heels to the hips to the shoulders during the handstand push-ups. Athletes should also pace themselves appropriately, breaking up the repetitions into manageable sets and taking short breaks as needed. For more complex or demanding workouts like Diane, it is also important to warm up properly beforehand and cool down afterwards to prevent injury.

Athlete Performance

The average time to complete Diane varies depending on the athlete’s level of experience and fitness.

  • Advanced athletes can complete Diane in under 5 minutes.
  • Intermediate athletes can complete it in 6-8 minutes.
  • Beginner athletes can complete it in 10-12 minutes.


Diane is a challenging CrossFit workout that requires a combination of strength, skill, and endurance. While it may be difficult to complete as prescribed, there are scaling options available to make the workout accessible to athletes of all levels. By focusing on proper form, pacing, and warm-up/cool-down routines, athletes can complete Diane safely and efficiently.