Elizabeth workout
21-15-9 Cleans & Ring Dips
Elizabeth combines cleans with ring dips over the 21-15-9 rep scheme. The cleans drain your legs and lungs, while the ring dips demand stability through the shoulders when you are already tired. Most athletes squat clean the bar, which makes the round of 21 a serious leg workout.
The workout
21-15-9 reps for time of:
- Cleans (135/95 lb)
- Ring dips
Time cap: 10 min
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Rx loads
Time cap
Most gyms cap Elizabeth at about 10 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Reduce the clean load, or use power cleans if the squat clean slows you down.
- Bar dips, box dips or banded ring dips instead of full ring dips.
- Cut the scheme to 15-12-9.
Strategy tips
- Settle into a rhythm of quick singles or small touch-and-go sets on the cleans.
- Turn the rings out at the top of each dip to stay stable and avoid wasted reps.
- Small, early sets on the dips are faster than long breaks after failure.
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