Diane

Diane is an advanced conditioning workout done for time. It pairs a loaded barbell deadlift with a handstand push-up, and it trains strength endurance in the hamstrings, glutes, and shoulders. Your back, triceps, and core also work hard to keep each rep clean.

Set up a barbell on the floor and load it with a weight you can lift safely for many reps. Stand with your feet about hip-width apart and the bar over your mid-foot. Grip the bar just outside your legs with your arms straight. For the handstand push-up, face a wall, kick up into a handstand, and let your heels rest lightly against the wall for balance.

Complete 21 deadlifts, then 21 handstand push-ups, then 15 of each, then 9 of each, moving as fast as your technique allows. For the deadlift, push the floor away, keep the bar close to your legs, stand tall at the top, and lower the bar back down by hinging at the hips. For the handstand push-up, lower your head under control and press back up until your arms are fully straight. You may break each movement into smaller sets if needed.

Before every deadlift, take a big breath and brace your midsection like you are about to be pushed in the stomach. Exhale after you stand. On handstand push-ups, breathe out as you press up and inhale as you lower. If your handstand push-up form breaks down, scale to a box or pike push-up. To make the workout harder, use bigger sets and shorter rests; to make it easier, lower the barbell weight or reduce the reps.

Fault: Rounding the lower back during deadlifts as fatigue sets in. Fix: Reset your brace at the bottom of each rep, keep your ribs down, and stop the set when your spine can no longer stay neutral.

Fault: Letting the bar drift away from the legs on the deadlift. Fix: Pull the bar straight up, keeping it close to your shins and thighs; imagine sliding it along your legs.

Fault: Kipping the handstand push-up before you can control the lowering phase. Fix: Scale to a box or pike push-up until you can lower slowly and press up with stable shoulders.

Fault: Holding your breath and grinding through reps too long. Fix: Breathe at the top of each deadlift, and keep a steady rhythm on handstand push-ups so you do not get dizzy or lose tension.