As much of “Diane” as possible in 5-7 minutes
21-15-9
Barbell Deadlift 225
Handstand Push Ups or db press
Athletes will work with coach to choose a rep scheme (21-15-9, 15-12-9, etc.) and/or weight modifications (e.g. standing db shoulder press instead of hspu) to make the workout as close to 5:00 as possible. Workout will be aborted after 7:00. Should only be faster than 5:00 if doing Rx’d. What kind of work do you think you can handle in 5:00 all out???
Optional: Work on your handstand after the workout.
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets of each exercise. Your score is counted by total number of reps in 16 rounds.
Scaling for handstand push-ups can be any version of box handstand pushups, abMats under head, or dumbell presses. Whatever you do, it better be hard if you want to get stronger (think 3-5 reps before resting). It is better to go heavier with the deadlift than faster. Choose a weight which you can handle for all 45 reps, and move at a pace which allows you to maintain technique.
If you are capable of doing this workout fast, then take a long warm-up to prime the nervous system.
Post what time you plan on coming to the gym to comments.
