To perform the Strongman Diane workout, start by completing a 25-meter carry with a heavy object, ensuring you maintain proper posture to avoid injury. Next, move to the handstand push-ups, doing 9 reps first. Engage your shoulders and core for stability as you lower down and press back up. After the handstand push-ups, proceed to 9 cleans, using a barbell or kettlebell. Focus on a smooth, explosive movement, maintaining a neutral spine.

Repeat the above sequence with 6 handstand push-ups and 6 cleans, then finish with 3 handstand push-ups and 3 cleans. Conclude the workout with a 25-meter sled pull, using your legs and core to drive the sled forward. Aim for efficiency and maintain a steady pace throughout the workout.

For Strongman Diane, consider adjusting the distance for the carry and sled pull to something more manageable, such as 15 meters. For the handstand push-ups, scale to a pike push-up or a wall-assisted variation if necessary. You might also reduce the number of reps to 5-4-2 to make it more achievable while still providing a challenge.

When it comes to cleans, lower the weight to 30-40% of your one-rep max to ensure you can complete the sets unbroken. If necessary, switch to dumbbell cleans or a lighter barbell. Remember to prioritize technique over weight to prevent injury.

Overall, focus on maintaining good form throughout the workout while scaling appropriately for your fitness level.

To score the Strongman Diane workout, you will need to track the time it takes to complete one round, which consists of a 25 meter carry, followed by 9 handstand push-ups, 9 cleans, then a 25 meter sled pull. After completing the first round, record your time.

Next, focus on the repetitions of each movement. Once you finish one round, continue repeating the sequence until you can no longer complete full rounds within a set time limit. Your score will be calculated as your total time taken to complete the workout.

If you finish with partial reps after your last complete round, add those to your overall score. For example, if you complete 3 rounds and finish with 5 handstand push-ups, your score would reflect those additional reps.

Prioritize your strategy by starting with a manageable pace to avoid fatigue. Focus on form during Handstand Push-Ups; if necessary, scale down to get the reps completed efficiently. For Cleans, maintain your grip and use your hips to ensure a powerful lift; consider a two-part lift if needed.

During the 25-meter Carry, keep your core tight and avoid rounding your back. For the Sled Pull, use your legs to generate force, minimizing upper body fatigue. Practice your transitions to save time, aiming to keep rest periods short and purposeful. Visualize each movement to maintain focus and streamline your performance throughout the round.

For the Strongman Diane workout, a good time score varies based on skill level.

Intermediate athletes should aim to finish within 8–10 minutes. Advanced participants are expected to complete the workout in 6–8 minutes, while elite athletes should strive for a time under 6 minutes.

A score under 5 minutes indicates exceptional proficiency, demonstrating high levels of strength, speed, and endurance. This is especially true for the handstand push-ups and cleans, which require both technique and muscular stamina.

Overall, a score closer to 5 minutes or less suggests a strong capability in completing this challenging workout efficiently.

The benchmark workout Strongman Diane intends to push athletes to their limits by combining strength and endurance elements. The 25-meter carries and sled pulls serve to challenge grip and core stability, while the 9-6-3 rep scheme of handstand push-ups and cleans tests shoulder strength and overall power output.

This workout emphasizes the importance of maintaining form and efficiency under fatigue. Athletes will need to strategize their transitions between movements to minimize rest and maximize performance. As they navigate through each round, the cumulative fatigue builds, requiring mental fortitude and physical resilience.

Ultimately, Strongman Diane is designed to enhance both the aerobic capacity and functional strength of athletes, making it a well-rounded test of fitness.

The world record for the Strongman Diane workout, structured as a "For Time" challenge, is reported to be around 1 minute and 30 seconds for elite male athletes. This time requires outstanding performance in both strength and conditioning, allowing for optimal efficiency in the handstand push-ups and cleans.

Elite female athletes have recorded impressive times ranging from 1 minute and 50 seconds to 2 minutes, showcasing their strength and endurance capabilities as they complete the workout.

Achieving such remarkable times necessitates not only superior physical ability but also strategic pacing and technique, especially during the demanding sled pulls and handstand push-ups.

Strongman Diane is a workout that honors the late Diane R. Voss, a beloved member of the fitness community known for her resilience and spirit. She was an inspiring figure who embodied the strength and dedication required in both life and fitness.

This workout not only reflects her tenacity but also serves as a reminder of the strength that comes from overcoming challenges. By celebrating her memory, participants are encouraged to push their limits and embrace the supportive community that Diane fostered throughout her life.