Workout Description
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Why This Workout Is Hard
Diane blends very heavy deadlifts with high‑skill handstand push-ups in a fast descending rep scheme. Most athletes finish between 5–10 minutes, but the combo taxes posterior chain, shoulders, and midline quickly. The work density is moderate, movement complexity is high, and the classic 21-15-9 flow encourages intense, sprint-like pacing if you’re competent with HSPU.
Benchmark Times for Diane
- Elite: <3:00
- Advanced: 4:00-5:00
- Intermediate: 6:00-7:00
- Beginner: >20:00
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): Benchmark is a fast, aggressive couplet. Quick sets and snappy transitions determine top times, especially as rep counts descend and rest is minimized.
- Stamina (7/10): Repeated pressing and pulling under fatigue demand sustained muscular output. Sets degrade as shoulders and back accumulate fatigue across 90 total reps.
- Strength (6/10): Deadlifts at 225/155 lb are heavy for many, especially under fatigue. Handstand push-ups require notable pressing strength and midline control.
- Power (5/10): Barbell cycling rewards crisp leg drive and hip extension. Explosive power helps move the deadlift efficiently, but this isn’t a maximal power test.
- Flexibility (4/10): Requires adequate shoulder flexion and thoracic positioning for HSPU, plus hamstring and hip hinge range for efficient deadlifts. Mobility matters but isn’t extreme.
- Endurance (3/10): Short time domain with no monostructural work. Breathing rises fast, but heart rate is not the primary limiter compared to local muscular fatigue in the shoulders, triceps, and posterior chain.
Scaling Options
Scale to: 21-15-9 deadlift 185/125 lb + kipping HSPU • 21-15-9 deadlift 155/105 lb + box or pike HSPU • 21-15-9 deadlift 135/95 lb + 21-15-9 strict DB push press (35/25 lb)
Scaling Explanation
Each option preserves the hinge-to-press stimulus and fast descending flow while adjusting load and skill so athletes keep moving, maintain mechanics, and finish in the intended time domain.
Intended Stimulus
Fast and intense. Aim to keep deadlifts in 1–3 sets per round and manage HSPU with tight, quick sets to avoid failure. Minimal rest, short transitions, and steady breathing. The final 9s should feel like a sprint while maintaining good positions and consistent reps.
Coach Insight
Open fast but not reckless: plan sets you can hold across all rounds. The one tip: stop HSPU 1–2 reps before failure—small, quick sets beat long rests. Avoid rounded-back deadlifts and sloppy kips. Keep transitions tight and chalk breaks under five seconds.
Benchmark Notes
Times range from about 20 minutes for newer athletes down to 3 minutes for elite. Hitting 7–10 minutes indicates solid capacity and consistency in sets. Sub‑6 requires unbroken or near‑unbroken deadlifts and confident kipping HSPU with minimal transitions.
Modality Profile
Diane is an even split between gymnastics and weightlifting: 45 handstand push-ups and 45 deadlifts. There’s no monostructural element. Time is shared relatively evenly, with deadlifts often slightly slower and HSPU dictating pace for many athletes.
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