Over the past year, IFBB Pro Bodybuilder, Seth Feroce, has been doing a lot more functional style workouts with the goal of improving his health, while looking good naked. Some would refer to these training sessions as CrossFit, however Seth likes to call them "Functional & FXCKABLE" workouts.

All of the Functional & FXCKABLE workouts that Seth has posted so far have been completely made up by Seth himself. He just picks a few movements, such as burpees, push-ups, jump rope, and squats, then performs them in a circuit. Between rounds he practices various breathing techniques in order to lower his heart rate.

Every Functional and FXCKABLE workout challenges Seth, but this time it was a little different...

Instead of coming up with his own workout, Seth decided to test himself by trying "Diane", a benchmark CrossFIT workout. Benchmark workouts are used in CrossFit to measure progress. Typically, they are performed every 4-8 weeks to see if your training is heading in the right direction.

How to Perform Diane

Diane is a popular benchmark workout that consists of a 21-15-9 rep scheme, including conventional deadlifts and handstand push-ups. 

Here's how Diane is set up:

• 21 Deadlifts (225lbs for men and 155lbs for females)
• 21 Handstand push-ups
• 15 Deadlifts
• 15 Handstand Push-ups
• 9 Deadlifts
• 9 Handstand Push-ups

In order to perform Diane properly, you have to complete all of the reps of one exercise before moving on to the next. This benchmark workout is measured by how fast you can complete all of the reps.

Here are the completion times standards for Diane:

• Beginners: 10-14 minutes
• Intermediate: 6-9 minutes
• Advanced: 5-6 minutes
• Elite: Less than 5 minutes

Since Seth has never done this workout, he had no idea what his completion time would be... If you want to find out how he did, watch the video below!

Seth Feroce vs Diane: Is Seth an Elite CrossFitter?

Make sure to subscribe to Seth's YouTube channel for more Functional & Fxckable workouts!