Benchmark WOD

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.


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


  • 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.



  • 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


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

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