Workout Description
Why This Workout Is Hard
This is essentially 'Diane' with pull-ups replacing HSPU. The 225/155 lb deadlifts are moderately heavy, and the critical interaction is grip: deadlifts pre-fatigue the hands and posterior chain going directly into pull-ups. The for-time format with no built-in rest forces intensity. Most average athletes will need to break the round of 21 into multiple sets on both movements, making this a genuine hard-category benchmark.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): 45 total reps of each movement challenges grip, lats, and posterior chain muscular endurance significantly. Accumulated fatigue across both movements creates meaningful stamina demand throughout all three rounds.
- Strength (6/10): 225 lb deadlift is a substantial load that demands real strength output, especially under pull-up fatigue. Not maximal, but heavy enough to slow cycling and require focus on positioning.
- Speed (6/10): The 'for time' format with descending rep scheme rewards fast transitions and efficient cycling. Minimizing rest between sets and between movements is critical to a competitive finish time.
- Endurance (4/10): A short, intense sprint-style workout lasting roughly 5-10 minutes. Cardiovascular demand is real but brief, taxing the aerobic system without requiring sustained long-duration output.
- Flexibility (3/10): Standard hip hinge mechanics for deadlifts and shoulder mobility for pull-ups are required. Nothing extreme; basic posterior chain and lat flexibility is sufficient to complete this workout safely.
- Power (3/10): Some hip drive on deadlifts and potential for kipping pull-ups add a power component. However, the primary stimulus is strength endurance rather than explosive output across these rep ranges.
Movements
- Jumping Pull-Up
- Deadlift
- Pull-Up
Modality Profile
3 total movements: Pull-Up (G) and Jumping Pull-Up (G) are both bodyweight gymnastics movements; Deadlift (W) is a barbell weightlifting movement. That's 2 Gymnastics and 1 Weightlifting, yielding roughly 67% G and 33% W, rounded to 70% G and 30% W.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | A short, intense sprint-style workout lasting roughly 5-10 minutes. Cardiovascular demand is real but brief, taxing the aerobic system without requiring sustained long-duration output. |
| Stamina | 7/10 | 45 total reps of each movement challenges grip, lats, and posterior chain muscular endurance significantly. Accumulated fatigue across both movements creates meaningful stamina demand throughout all three rounds. |
| Strength | 6/10 | 225 lb deadlift is a substantial load that demands real strength output, especially under pull-up fatigue. Not maximal, but heavy enough to slow cycling and require focus on positioning. |
| Flexibility | 3/10 | Standard hip hinge mechanics for deadlifts and shoulder mobility for pull-ups are required. Nothing extreme; basic posterior chain and lat flexibility is sufficient to complete this workout safely. |
| Power | 3/10 | Some hip drive on deadlifts and potential for kipping pull-ups add a power component. However, the primary stimulus is strength endurance rather than explosive output across these rep ranges. |
| Speed | 6/10 | The 'for time' format with descending rep scheme rewards fast transitions and efficient cycling. Minimizing rest between sets and between movements is critical to a competitive finish time. |
21-15-9 reps for time of:•Pull-ups•DeadliftsMen: 225 lb.Women: 155 lb.Scaled Option21-15-9 reps for time of:Jumping pull-upsDeadliftsMen: 135 lb.Women: 95 lb.This workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.