Workout Description

Why This Workout Is Very Hard

This combines heavy deadlifts (225/155) with two high-skill gymnastics movements in a descending ladder format that prevents meaningful recovery. The 225lb deadlifts will severely tax grip and posterior chain, directly compromising HSPU performance and making bar muscle-ups exponentially harder. Most athletes will struggle with the skill demands under this fatigue accumulation, requiring significant scaling of weight or movements.

Benchmark Times for FLYING DIANE

• Elite: <5:00
• Advanced: 5:30-6:30
• Intermediate: 7:30-9:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling movements (HSPUs and muscle ups) combined with deadlifts will severely tax upper body and posterior chain muscular endurance.
• Strength (7/10): Heavy deadlifts at 225/155 require significant strength, while HSPUs and muscle ups demand high relative strength-to-bodyweight ratios.
• Flexibility (6/10): HSPUs require excellent shoulder mobility, muscle ups demand thorough shoulder and hip flexibility, deadlifts need posterior chain mobility.
• Power (6/10): Muscle ups are highly explosive movements requiring significant power generation, while HSPUs have moderate power demands during the press.
• Endurance (4/10): The descending rep scheme and high-skill movements create moderate cardiovascular demand, but rest periods between sets limit pure aerobic stress.
• Speed (3/10): Technical complexity of muscle ups and HSPUs limits cycling speed; focus is more on completing reps than rapid transitions.

Movements

• Deadlift
• Bar Muscle-Up
• Handstand Push-Up

Benchmark Notes

This workout follows a 15-9-6 rep scheme with deadlifts (225/155), handstand push-ups, and bar muscle-ups - totaling 30 reps per movement across 3 rounds. I'll analyze this round by round: Round 1 (15 reps each): Deadlifts at 225# will take ~2.5 sec/rep = 37.5 sec. HSPUs in a complex workout take ~8-10 sec/rep = 120-150 sec. Bar muscle-ups take ~4-5 sec/rep = 60-75 sec. With transitions (~10 sec each), Round 1 = ~240-290 sec. Round 2 (9 reps each): Deadlifts with fatigue = ~25 sec. HSPUs breaking into smaller sets = ~90-110 sec. Bar muscle-ups = ~40-50 sec. With transitions, Round 2 = ~165-195 sec. Round 3 (6 reps each): Deadlifts = ~17 sec. HSPUs = ~60-75 sec. Bar muscle-ups = ~28-35 sec. With transitions, Round 3 = ~115-135 sec. Total estimated time: 520-620 sec for elite athletes. This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout has heavier deadlifts (225 vs 135 snatch), more challenging HSPUs vs snatches, and bar muscle-ups which are faster than ring muscle-ups but still highly technical. The 15-9-6 scheme also has more total reps (30 vs 21 per movement). Given the increased volume and technical complexity, I'm scaling Amanda upward by approximately 25-30%. This gives us L10: 300-330 sec, L5: 540 sec, L1: 1080 sec. Final targets - L10: 300 sec (5:00), L5: 540 sec (9:00), L1: 1080 sec (18:00)

Modality Profile

3 movements total: Deadlift (W), Handstand Push-Up (G), Bar Muscle-Up (G). Two gymnastics movements (67%) and one weightlifting movement (33%).