Workout Description

Why This Workout Is Hard

Work density uses an average load factor of 4.25 across 90 total reps, with an expected 9-minute finish for capable athletes: 382.5/9 ≈ 42.5 units/min = 40 points. Movement complexity averages Deadlift (40) and Handstand Push-Up (80) = 60 points. Time domain is 5–12 minutes = 80 points. Base score = 0.4*40 + 0.3*60 + 0.3*80 = 58. No modifiers apply.

Benchmark Times for Damn Diane

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Deadlifts at 315/205 and strict deficit HSPU demand high absolute and relative strength. Many athletes will break into small sets or singles due to raw strength limits.
• Stamina (6/10): Three rounds of 15/15 requires repeated efforts and smart set management. Expect local muscular fatigue in posterior chain and shoulders to dictate pace more than lungs.
• Flexibility (5/10): Deficit HSPU require solid shoulder flexion and midline control; heavy deadlifts need adequate hip hinge and hamstring mobility to maintain safe positions across reps.
• Power (4/10): Some pop off the floor helps, but most reps are controlled grinds. The deficit pressing especially rewards stability over explosiveness.
• Speed (4/10): Barbell cycling will be conservative at this load, and strict deficits slow HSPU turnover. Transitions matter, but speed is limited by strength and fatigue management.
• Endurance (3/10): Short time domain with no monostructural work. Heart rate will spike but the limiter is not aerobic capacity; it’s heavy pulling and strict pressing strength under fatigue.

Scaling Options

Scale to: Deadlift 275/185 and strict HSPU to 1–2 in deficit • Deadlift 225/155 and standard strict HSPU • Deadlift 185/135 and box pike or seated DB press (15 reps)

Scaling Explanation

These options maintain the same heavy pull + strict press stimulus while adjusting absolute load and pressing difficulty so you can move steadily without technical breakdown or repeated failures.

Intended Stimulus

A heavy, high-skill couplet that feels like repeated, deliberate sets under mounting local fatigue. Pace should be steady with intentional breaks that avoid failure on strict deficit HSPU. Deadlifts are heavy enough to respect but not so heavy you stop moving. Aim for consistent round times with minimal chalking and purposeful transitions.

Coach Insight

Pace early. Break the first round before you need to, then match or slightly improve set sizes across rounds. Most important: avoid failing strict deficit HSPU—leave 1–2 reps in the tank and keep kipping out. Common mistakes: opening with big deadlift sets you can’t sustain, letting your midline collapse on deficits, and wasting time chalking instead of breathing and moving.

Benchmark Notes

These time targets span from beginners hitting the cap to advanced athletes finishing under 8–9 minutes, and elites around 7 minutes. Choose a scale that lets you keep sets intentional, minimize failure, and move steadily without long rest. Finishing inside your tier signals correct stimulus.

Modality Profile

Two movements split between gymnastics and weightlifting. Strict deficit handstand push-ups often consume slightly more time than the deadlifts at this load, nudging the split to roughly 55% gymnastics and 45% weightlifting. There is no monostructural component.

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These WODs similar to Damn Diane share comparable training demands, time domains, and movement patterns.