For Time: 21-15-9, Clean 135/95 lbs, Ring Dips
Primary movement: Cleans/Dips
Elizabeth is 21-15-9 of squat cleans (135/95 lb) and ring dips, for time. The clean weight is light enough to cycle but heavy enough to demand technique when your heart rate is maxed, and ring dips add an unstable pressing element that quietly destroys the triceps. Like all 21-15-9 workouts it's meant to be a sprint - but the combination of a technical barbell lift and a strict-ish gymnastics push makes it one of the more deceptive Girls.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 8:00 | 9:00 |
| advanced | 5:30 | 6:00 |
| elite | sub 4:00 | sub 4:30 |
Where does your Elizabeth land?
Log it once and the app places you on this table automatically, then tracks the trend.
Cycle the cleans in touch-and-go sets of 5-7 if your technique holds; singles with fast pickup are fine for the round of 21 if you're less confident. Ring dips fail suddenly - break them into thirds from the start (7-7-7, 5-5-5, 5-4). Power cleans are commonly accepted; squat cleans are the original standard. Full lockout with turned-out rings at the top of every dip.
Scaled: 21-15-9 power cleans (95/65 lb) and bench or box dips. Beginner: 15-12-9 hang power cleans (65/45 lb) and push-ups. Choose loads that allow sets of at least 5 cleans.
Log every result, see your progress over time, and know exactly where you stand.
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