Workout of the Day

Running Diane

Written By CJ DePalma  |  Conditioning 

16 Minute Time Cap 

6 Rounds
200m Run
8 Deadlifts @245/165
12 Kipping HSPU


WODprep Strategy Top Tips:

If you’ve ever had the pleasure of experiencing “Diane”, whether you hated it or loved it – well, this isn’t going to be much different. The posturer chain is going to hurt just as much. The BIG difference between Diane and this wonderful workout, is how good is your cardio. Do not underestimate how much wind will be taken out of your sail as you work your way through the workout.

If you’re good at HSPU, then we would recommend taking them unbroken. If you struggle with your low back blowing up, then take the run as recovery so you can be a little more fresh for the deadlifts. Remember, this is only training so keeping good form is always priority, so try not to run by poking your chest out. This can cause tension in the low back and for it to fatigue faster in a workout like this. If HSPU are not particularly in your wheelhouse, then split the reps up and choose a number that you can be consistent on throughout the whole time.


Are you wanting to get HSPUs?

Try these drills to develop the strength you need for HSPUs! Our FREE training guide for HSPUs is now available at get it today!

P.S. Looking for 1-on-1 Coaching? If you’ve enjoyed these workouts by our head coach, DR. CJ, then you’ll love our personalised CrossFit programming. It’s online and in your own time. After 30 days, it’s guaranteed to make you feel amazing in the gym! Check it out here:

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