What is a good time for Dueling Elizabeth?

Good times for Dueling Elizabeth depend on your fitness level: Elite athletes finish under 16:46, advanced athletes target 16:46-14:16, intermediate athletes aim for 14:16-11:31, and beginners should focus on proper form over 11:31.

What is considered a good Dueling Elizabeth time?

A good Dueling Elizabeth time for most CrossFit athletes is between 14:16-11:31 (intermediate level). Elite times are under 16:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Dueling Elizabeth?

Your Dueling Elizabeth pace should match your fitness level. Beginners should aim to finish around 11:31 with good form, while advanced athletes can target 16:46-14:16. Always prioritize proper movement over speed.

How do I scale Dueling Elizabeth?

Dueling Elizabeth can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Dueling Elizabeth work?

Dueling Elizabeth is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

21-15-9 Reps For Time Cleans (155/105 lb) Muscle-Ups

Why This Workout Is Very Hard

A challenging couplet combining heavy cleans with muscle-ups in the classic 21-15-9 format.

Benchmark Times for Dueling Elizabeth

Elite: <16:46
Advanced: 16:46-14:16
Intermediate: 14:16-11:31
Beginner: >11:31

Training Focus

This workout develops the following fitness attributes:

Power (9/10): Both cleans and muscle-ups are highly explosive, full-body power movements. Maintaining power output is key.
Stamina (8/10): Cycling heavy cleans (155/105 lb) and performing muscle-ups for 45 reps each tests full-body strength-stamina, grip, and upper body pushing/pulling stamina.
Strength (8/10): Cleans at 155/105 lbs are a heavy load. Muscle-ups require significant relative upper body strength.
Speed (7/10): Fast cycling of both movements with minimal rest is crucial for a good time in this demanding couplet.
Endurance (6/10): The 21-15-9 format with heavy cleans and muscle-ups is a high-intensity sprint, creating a significant metabolic demand.
Flexibility (5/10): Requires mobility for the squat clean (front rack, full squat) and excellent shoulder/wrist mobility for muscle-ups.

Modality Profile

A G/W couplet with a gymnastics movement (Muscle-ups) and a weightlifting movement (Cleans).

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

Training Profile

Attribute	Score	Explanation
Endurance	6/10	The 21-15-9 format with heavy cleans and muscle-ups is a high-intensity sprint, creating a significant metabolic demand.
Stamina	8/10	Cycling heavy cleans (155/105 lb) and performing muscle-ups for 45 reps each tests full-body strength-stamina, grip, and upper body pushing/pulling stamina.
Strength	8/10	Cleans at 155/105 lbs are a heavy load. Muscle-ups require significant relative upper body strength.
Flexibility	5/10	Requires mobility for the squat clean (front rack, full squat) and excellent shoulder/wrist mobility for muscle-ups.
Power	9/10	Both cleans and muscle-ups are highly explosive, full-body power movements. Maintaining power output is key.
Speed	7/10	Fast cycling of both movements with minimal rest is crucial for a good time in this demanding couplet.

Dueling Elizabeth

For Time Couplet

21-15-9 Reps For Time Cleans (155/105 lb) Muscle-Ups

3 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

7:46Elite

12:16Target

16:46Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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