The Diane WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description of the Diane WOD

Complete 3 rounds of 21-15-9 reps for time:

Click links for video demonstrations that discuss points of performance and scaling.

Note: An athlete can do Strict Handstand Push-Ups or Kipping Handstand Push-Ups.

Goal Times for the Diane WOD

WodStar RX Goal Times

  • Elite: Sub 2:30
  • Level 3: 2:30-4:00
  • Level 2: 4:00-7:00
  • Level 1: 7:00-10:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Diane WOD

  • 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.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Diane WOD



  • Reduce weight to something you can do 15 times unbroken and efficiently.

Handstand Push-ups

  • Handstand push-ups to mats
  • Piked Push-Ups on a Box
  • Push-Ups


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