Today’s workout of the day (WOD) is our first benchmark workout of December. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. The Community Fitness Club will redo this workout in a few months, so please record your results! This particular WOD is known as “Diane” and contains deadlifts and a new movement: handstand push-ups. Handstand push-ups are an advanced skill. If you are new to handstand push-ups, don’t worry! There are many ways to modify this movement so that anyone can share the benefits of this exercise.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Diane
Rx:
21-15-9 repetitions for time:
Deadlifts (225lb, 155lb)
Handstand push-ups
If this type of workout is new to you, please modify both the movements and the weights. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Substitute seated dumbbell presses for the handstand push-ups. A beginner’s version of Diane could look like this:
Scaled 1:
21-15-9 repetitions for time:
Kettlebell deadlifts (35lb, 22lb)
Seated dumbbell presses (12lb, 8lb)
Perhaps something between the Rx version and the beginner version of Diane is right for you today. Choose the weight for your deadlift carefully, and pick a handstand push-up modification that you are comfortable with. Information about how to scale the handstand push-up can be found in the handstand push-up link below. Another variation of today’s WOD might look like this:
Scaled 2:
21-15-9 repetitions for time:
Deadlifts (135lb, 105lb)
Box handstand push-ups or seated dumbbell presses (25lb, 15lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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