Elizabeth
For TimeA demanding couplet that tests Olympic lifting technique under fatigue and upper body pushing strength. One of the most challenging Girl workouts.
21-15-9 reps for time
- 1Squat Cleans (135/95 lb)
- 2Ring Dips
Beginner
12-15 minutes
Intermediate
8-12 minutes
Advanced
5-8 minutes
Elizabeth is a classic girl workout that combines Olympic lifting with gymnastics. The squat cleans are heavy, and the ring dips require stability. Break early to avoid going to failure.
- Break the round of 21 into sets of 7 or smaller
- Keep singles on cleans if needed - speed off the floor matters
- Ring dips fatigue fast - sets of 5-7 are smart
- Quick transitions matter - don't rest between movements
- Squat clean technique is crucial - catch low, stand fast
Pacing
This should feel fast but controlled. Don't empty the tank on the 21s - the 15s and 9s still need to move.
Scaled
- Squat Cleans (95/65 lb) or Power Cleans
- Box Dips or Banded Ring Dips
RX+
- Squat Cleans (155/105 lb)
- Ring Dips (strict or weighted)
Elite
sub 5:00
Advanced
5:00-8:00
Intermediate
8:00-12:00
Beginner
12:00-15:00
Heavy Elizabeth
Same rep scheme with 185/135 lb cleans
Elizabeth Taylor
21-15-9 squat cleans and muscle-ups
Power Elizabeth
Power cleans instead of squat cleans