Benchmark WOD

A benchmark WOD is generally considered a workout standard across CrossFit allowing you to compare your progress against others. Girl WODs, such as Fran or Amanda, are examples of benchmark WODs.

DIANE

21-15-9 (For Time)
Deadlift @ 225#
Hand Stand Push-ups

Check out the video podcast for our insight into this workout, but overall here are the numbers and approach to scaling.

Goal Times for the Diane WOD

Goal Times

• Dan Bailey Record Time: 1:35
• Elite: > 2:30
• Expert: 2:30 – 4:00
• Normal Human Beings: >= 10:00

Tips

• This couplet was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
• If able, keep a steady unbroken pace through entire workout. If needed, break up the first round to preserve energy for the next two.

Scaling

Deadlift

• Reduce weight to something you can do 15 times unbroken and efficiently.

Handstand Push-ups

• Handstand push-ups with a plate and mat
• Deck-to-Handstand (though you’ll probably die…lolz)
• Piked Push-Ups on a Box
• Hand Release Push-Ups

WORKOUT SCALING

• Apply a 10:00 minute time cap
• Cut reps to 15-12-9

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