Elizabeth
21-15-9 Cleans & Ring Dips
Get a link for your group. Everyone's score also counts on the all-time Elizabeth leaderboard.
The workout (Rx)
Cap 15:0021-15-9 reps for time of
- Cleans 135/95 lb, 61/43 kg
- Ring dips
| Rx load | Men | Women |
|---|---|---|
| Barbell | 135 lb (61 kg) | 95 lb (43 kg) |
Scaling Elizabeth
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
21-15-9 reps for time of: Cleans (95/65 lb, 43/29 kg) Bench dips or banded ring dips
Beginner
15-12-9 reps for time of: Dumbbell cleans (light) Bench dips
Elizabeth times by level
| Level | Typical time |
|---|---|
| Beginner | Over 12:00 |
| Intermediate | 7:00–12:00 |
| Advanced | 4:30–7:00 |
| Elite | Under 4:30 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Elizabeth.
About Elizabeth
Elizabeth is one of the original "Girls" benchmark workouts. Like Fran and Diane it's a 21-15-9 couplet, this time pairing a barbell clean with ring dips.
Ring dips are much harder than bar dips because the rings move, so Elizabeth tests pressing strength and stability as well as conditioning.
Tips for Elizabeth
- Treat the 21 cleans as quick singles or short touch-and-go sets you can keep up.
- Ring dips fail suddenly. Rest before failure, with sets of 5 to 7, rather than missing a rep at the bottom.
- Turn the rings out at the top of each dip to finish the rep with locked arms.
Elizabeth questions
What is the Elizabeth workout?
Elizabeth is 21, 15 and 9 reps of cleans and ring dips, for time. The Rx barbell is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
Do the cleans in Elizabeth have to be squat cleans?
The original prescription is a full squat clean. Many gyms allow power cleans. Pick one, and mention it with your score so the leaderboard stays fair.
What is a good Elizabeth time?
Under 7 minutes at Rx is a strong time and under 4:30 is elite. Beginners often take 12 minutes or more, usually scaled.
How do I scale Elizabeth?
Lighten the bar to 95/65 lb (43/29 kg) and use bench dips or banded ring dips. A beginner version is 15-12-9 with light dumbbells.
Who's fastest at Elizabeth?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.