Diane

girl

Deadlifts and handstand push-ups in a 21-15-9 descending rep scheme. Tests raw pulling strength and pressing endurance inverted.

Est. 2003

Rx Standards

Scheme

21-15-9

Rx Male

102 kg deadlift

Rx Female

70 kg deadlift

Movements

90 total reps

21Deadlift102/70 kg

21Handstand Push-up

15Deadlift102/70 kg

15Handstand Push-up

9Deadlift102/70 kg

9Handstand Push-up

Performance Levels

Beginner

12:00++

Beginner

12:00++

Intermediate

6:00 — 10:00

Intermediate

6:00 — 10:00

Advanced

3:30 — 6:00

Advanced

3:30 — 6:00

Elite

< 3:00

Elite

< 3:00

Tips & Strategy

•Unbroken deadlifts are key — the weight should feel moderate
•Kipping HSPU technique saves energy over strict
•If HSPU are a limiter, consider pike push-ups to build volume

Other WODs in this category

Amanda

9-7-5

Angie

For time

Annie

50-40-30-20-10

Barbara

5 rounds (3 min rest between rounds)

Candy

5 rounds for time

Chelsea

EMOM 30 min