Workout Description

Why This Workout Is Hard

Ninety total reps split between very heavy deadlifts (225/155 lb) and high-skill handstand push-ups push strength and stamina while keeping the time domain fast (5–9 minutes for most). Density is moderate, but complexity is high due to gymnastics. Without a descending rep scheme, smart partitioning limits rest yet keeps the intensity high throughout.

Benchmark Times for Freestyle Diane

• Elite: <3:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High local muscular endurance demand in posterior chain and shoulders from 90 total reps. Success hinges on sustaining small, quick sets and recovering rapidly between them.
• Speed (7/10): Best results come from brisk barbell cycling and snappy HSPU sets with short, timed breaks. Quick transitions and disciplined rest keep the pace high throughout.
• Strength (6/10): Deadlifts at 225/155 lb require solid pulling strength, especially as fatigue builds. Athletes with limited max strength will need to break earlier or reduce load to maintain speed.
• Power (5/10): Each deadlift rep starts from a dead stop and benefits from strong leg/hip drive. Kipping HSPU adds an explosive element, but the workout is more grind than pure power.
• Flexibility (4/10): Adequate shoulder mobility for safe, efficient handstand push-ups and hamstring/hip mobility for strong, neutral-position deadlifts are needed, though demands aren’t extreme.
• Endurance (3/10): No monostructural work, but heart rate climbs quickly from fast cycling and minimal rest between small sets. Breathing matters, yet the limiter is more local fatigue than pure cardio capacity.

Scaling Options

Scale to: 45 Deadlifts (185/125) + 45 Kipping HSPU • 45 Deadlifts (155/105) + 45 Box Pike Push-Up • 45 Deadlifts (115/75) + 45 Seated DB Strict Press (2×35/25)

Scaling Explanation

These options preserve the couplet, total reps, and intended speed by adjusting bar load and press difficulty so you can keep small, fast sets with minimal rest.

Intended Stimulus

A fast, gritty couplet. You should feel a high heart rate, burning shoulders, and a pumped posterior chain while keeping sets small and rest intentional. Aim for consistent, short sets with quick transitions. If you’re resting more than 10–15 seconds, your sets are too big or the load/variation is too hard.

Coach Insight

Pace with intent: choose small, repeatable sets from the start (e.g., 5s or 7-7-7-7-7) and limit rest to a breath or two. One tip: pre-plan your breaks and stick to a clock—discipline beats hero sets. Avoid: over-gripping early deadlift sets, losing midline on HSPU, and waiting too long between sets. Keep moving.

Benchmark Notes

These times reflect how quickly you can complete 45 heavy deadlifts and 45 handstand push-ups when partitioned smartly. Faster athletes maintain short sets and minimal rest. If you’re well over your level, reduce deadlift load and scale HSPU to keep intensity high.

Modality Profile

Two movements split evenly: handstand push-ups (gymnastics) and deadlifts (weightlifting). There’s no monostructural element, so intensity comes from high turnover and short breaks rather than cyclical endurance. Expect time spent to be similar across both movements depending on your individual strengths.

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