“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare results to August 23, 2019.

Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)


For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

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William Ma
William Ma
March 24, 2020 12:17 pm

A. 9:18 (135lb DL)
B. Done

Danny Lizano
Danny Lizano
March 20, 2020 1:57 pm

Strict Diane: 4:57

Luke Tipton
Luke Tipton(@luketipton)
March 16, 2020 9:05 pm

Diane 7:45

9:59 w/ khspu on one AbMat

Just setup the new rig last night. Could not have come at a better time with the gym closing down. So thankful to have this resource for the next few weeks. Invictus rocks!

Candy Olkey
Candy Olkey(@clolkey)
March 16, 2020 12:34 pm

I was hoping they would also post a regular workout for those of us that have fully functional garage gyms. But it wasn’t posted prior to me doing today’s work. I guess I have one for a Sunday Funday wod. Today went something like this… LOVE the nasal breathing WU…but man that was tough on the legs! A. EMOM for 15 min BB Push Press x 15 @ 65# BB Power Snatch x 3 @ 65# 45-60s Front leaning rest on rings ***This got spicy fast! B. For Max Reps 30s DB Floor Press @ 35# DBs – 12/13/14/15 =… Read more »

Mike Slagle
Mike Slagle(@mike_slagle)
March 16, 2020 3:09 pm
Reply to  Candy Olkey

Great work! Part A seemed easy and it got real pretty quickly. I hadn’t seen the regular Wod until you mentioned it. I’ll have to hit that later too. My fam is doing well. How are you doing?

Jeremy Hammock
Jeremy Hammock(@jhammock)
March 16, 2020 11:24 am

Warm up

Emom 1:30-snatch lift off x2 + hang snatch + power
115-115-125-125-135-135-145-145-155-165-175-185 caught at bottom and couldn’t stand up

Emom 1:00 – 3 stations 5 rds
1- dB pushpress 50lbs 15 reps
2- 5 left 5 right 60lb dB snatch
3- pushup holds on dbs

30 on 30 off 3 stations 4 rds
1- dB bench 50lb dbs 20-18-17-16
2- Superman holds
3- hollow holds

Chris M.
Chris M.(@cj_miller)
March 16, 2020 8:54 am

Thanks for the quick adjustment in programming – perfect time to dust off the home gym.

Mike Slagle
Mike Slagle(@mike_slagle)
March 16, 2020 8:10 am

Excellent warmup to work on nasal breathing.

A. 15 push press 44 lb UB, 9/6, 9/6, 9/6, 12/3
15 kbs 60 lb all UB

B. 44 lb floor press: 17, 17, 13, 14

Let’s keep getting after it friends!

Candy Olkey
Candy Olkey(@clolkey)
March 16, 2020 12:35 pm
Reply to  Mike Slagle

Great work Mike! I hope you and your family are doing well!

RJ Niewoehner
RJ Niewoehner(@rj_niewoehner)
March 15, 2020 7:13 pm

I don’t understand what parts of this workout are supposed to be “Nasal Breathing” only:

The 4th paragraph says “throughout this entire portion.” It’s not clear to me whether this is talking just about the preceding paragraph or the remaining part of the workout, which also ends with “Breathe solely through your nose…”

Clarification would be greatly appreciated.

Melyssa St-Hilaire
Melyssa St-Hilaire(@krokador)
March 16, 2020 3:54 am
Reply to  RJ Niewoehner

They’re talking about the warm-up (the 2 rounds of bike/plank/lunges, etc) and the cooldown (jog bike ski or row), I think.