Workout Description

Why This Workout Is Very Hard

A short, high-power test that combines heavy barbell pulling with advanced gymnastics. The second deadlift ladder is near or above bodyweight for many athletes, immediately followed by handstand walking under fatigue. Skill, midline control, and shoulder stamina limit many athletes more than pure fitness. Sub-9:00 requires proficiency in both kipping HSPU and handstand walking.

Benchmark Times for Open 20.3

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:30-7:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High local muscular endurance in posterior chain and shoulders with 90 heavy deadlifts and high-skill inversion work under fatigue.
• Strength (8/10): Second barbell is heavy for reps and demands strong posterior chain and bracing. Strict maximal strength isn’t tested, but strength endurance is critical.
• Speed (7/10): Quick sets, fast singles as needed, and crisp transitions determine success. Athletes who sprint the first part usually pay for it on HSW control.
• Power (6/10): Explosive hip extension helps cycle deadlifts efficiently and kick-ups for HSPU/HSW, but sustained power output is tempered by skill components.
• Flexibility (5/10): Adequate shoulder flexion for stable handstand positions and hamstring/hip mobility for safe, efficient deadlift setup and cycle time.
• Endurance (3/10): Short time domain with no monostructural work. Breathing matters, but this is not a sustained cardio event. The limiter is more neuromuscular fatigue than pure aerobic capacity.

Scaling Options

Scale to: Deadlifts 185/125 then 275/185 + kipping/pike HSPU + 25–50 ft bear crawl • Deadlifts 155/105 then 225/155 + strict DB press + 2–3 wall walks per segment • Deadlifts 135/95 then 185/125 + box pike HSPU + 3×25-ft shuttle bear crawl

Scaling Explanation

These options maintain a heavy hinge stimulus and inverted pressing/locomotion while adjusting load and skill so athletes keep moving, finish near the cap, and preserve the workout’s intent.

Intended Stimulus

Fast and intense with a sharp skill gate. Diane should feel quick but controlled so you can attack the second deadlifts without redlining. Handstand walks should be confident, with minimal resets. The best times come from smooth barbell cycling, disciplined sets on HSPU, and composed, unbroken 25–50 ft handstand walk segments.

Coach Insight

Pace Diane at 85–90%: quick but not frantic. Small breaks on HSPU early save time later. Switch to fast singles on heavy deadlifts before form slips. One tip: Protect your hinge—brace hard every rep and keep the bar close. Quality saves seconds and your back. Avoid long rests staring at the wall. Commit to short, planned sets and confident kick-ups for the walk.

Benchmark Notes

Levels represent finish times from time cap to fast completions. If you’re near 9:00, you likely finish Diane and get into the second deadlifts. Mid-level athletes complete both deadlift ladders with limited handstand walk distance. Advanced athletes finish under 6:00; elites push near 5:00.

Modality Profile

Half the work is gymnastics (handstand push-ups and handstand walks), demanding upper-body stamina and skill. The other half is weightlifting with high-rep deadlifts across two heavy loads. There is no monostructural element; intensity comes from cycling speed and minimizing breaks.

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