The GirlsFor time · Time cap 10 min
Elizabeth
Elizabeth is 21-15-9 squat cleans and ring dips. Heavy barbell cycling meets a demanding gymnastics push, and the workout finds out fast whether your ring dips hold up under fatigue.
The workout
21-15-9 reps for time of:
Cleans (135/95 lb, 61/43 kg)
Ring dips
Movement standards
- Clean: bar from the floor to the front rack, received in a full squat (hip below knee), finishing standing tall. Power cleans are a scaled version.
- Ring dip: start locked out, shoulders drop below the elbows at the bottom, return to full lockout. Kipping is allowed.
- Rx load is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
Scaling
- Load at 95/65 lb (43/30 kg); power cleans if the squat clean is not yet solid.
- Ring dips to banded ring dips, box dips or push-ups.
- Keep 21-15-9 and target under 10 minutes.
What is a good Elizabeth time?
| Level | Result |
|---|---|
| Beginner | 10 to 15+ min (scaled or Rx) |
| Intermediate | 7 to 10 min Rx |
| Advanced | 4 to 7 min Rx |
| Elite | under 4 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Fast singles on the cleans keep your form intact and are nearly as fast as touch-and-go.
- Break ring dips early; failed reps cost far more time than a planned break.
- Warm up the rings properly: shoulders and triceps need to be ready.
Frequently asked questions
Log your Elizabeth time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.