Workout Description

Why This Workout Is Hard

Elizabeth blends heavy barbell cycling with advanced gymnastics. Forty-five squat cleans at 135/95 lb demand strength and power, while 45 ring dips tax pressing stamina and shoulder stability. Most athletes land in the 6–10 minute range. The descending 21-15-9 format helps manage fatigue, but the combination still creates a high heart-rate, muscular burn, and skill bottlenecks that keep it firmly in the Hard category.

Benchmark Times for Elizabeth

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety total reps with significant pressing and squatting demand require sustained output. Managing small, consistent sets without hitting failure is key to maintaining pace across the 21-15-9 scheme.
• Power (7/10): Cleans demand leg drive and bar speed for efficient turnover. Snappy reps conserve energy and reduce time under tension, especially when cycling or moving through quick singles.
• Strength (6/10): Squat cleans at 135/95 lb require solid baseline strength and front squat capacity. While not maximal, repeated reps under fatigue demand strength endurance and solid positional integrity.
• Speed (6/10): Quick transitions and fast, repeatable sets determine times. Smart breaks and smooth barbell cycling pace prevent bottlenecks, especially before ring dips, where failed reps cost significant time.
• Flexibility (4/10): Adequate front rack, squat depth, and shoulder extension/external rotation for ring dips are required. Mobility helps efficiency but is not an extreme limiter for most athletes.
• Endurance (3/10): Short, intense effort with minimal monostructural work. Cardio matters for recovery between sets, but pacing is driven more by local muscle fatigue and barbell cycling than by sustained aerobic demand.

Scaling Options

Scale to: 95/65 lb squat cleans + ring dip to parallel or banded • 75/55 lb power clean + box/bench dip • 65/45 lb front squat from rack + push-up (hands on box)

Scaling Explanation

These options preserve the pull-squat pattern and vertical press stimulus while matching strength and skill so you keep intensity high without repeated failures.

Intended Stimulus

Fast and intense. Aim for small, sustainable barbell sets or quick singles with short rests, then controlled, near-unbroken ring dip sets without hitting failure. Breathing should feel urgent but manageable. The descending reps reward consistent pacing—push the final 9s while keeping mechanics crisp and avoiding missed cleans or failed dips.

Coach Insight

Open with fast singles or short touch-and-go on cleans, then quick steps to the rings. Break dips early to avoid failure—short rests beat long ones. Most important: Leave 1–2 reps in the tank on dips. Avoid the redline early. Common mistakes: Going unbroken at 21s, soft front rack, crashing the bar, and failing dips. Stay composed.

Benchmark Notes

Times are set from beginner to elite. If you’re new or scaling, expect closer to 12–15 minutes. Intermediate athletes aim for 7–10 minutes, while advanced can finish in 4–6 minutes. Use these ranges to choose loads and scaling that keep you moving with minimal failure.

Modality Profile

This couplet is split between weightlifting (squat cleans) and gymnastics (ring dips). Expect slightly more time spent on the barbell due to setup, barbell cycling cadence, and leg fatigue, with ring dips creating a technical and muscular endurance limiter.

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These WODs similar to Elizabeth share comparable training demands, time domains, and movement patterns.