How should I break up the handstand push-ups?

For the round of 21, try 7-7-7 or 8-7-6. For 15, try 8-7 or 5-5-5. The round of 9 should be unbroken or at most 5-4. Break before you hit failure.

What if I can't do handstand push-ups?

Scale to pike push-ups with feet on a box, or kneeling HSPU on a box. You can also do seated dumbbell press as an alternative.

Should the deadlifts be touch and go?

Yes, at this weight most athletes should cycle touch-and-go deadlifts. Reset your grip between rounds if needed.

Why is my HSPU so slow after deadlifts?

The deadlifts fatigue your grip, core, and create metabolic demand. Your shoulders and pressing muscles also work to stabilize during heavy deadlifts.

Diane

For Time

A deceivingly tough workout combining heavy deadlifts with handstand push-ups.

The CrossFit Girls Benchmark Barbell Gymnastics Couplet Advanced

The Workout

21-15-9 reps for time

1Deadlifts (225/155 lb)
2Handstand Push-ups

Time Cap: 15 minutes

Equipment Needed

BarbellWeight platesWall space or HSPU stationAbmat (optional)

Target Time

Beginner

10-15 minutes

Intermediate

6-9 minutes

Advanced

3-5 minutes

Strategy & Tips

Diane is deceivingly tough. The heavy deadlifts tax your grip and posterior chain, making the handstand push-ups increasingly difficult. Break early on HSPU to avoid hitting failure.