The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 21-15-9 | Squat Clean | 60 kg | 42.5 kg |
| 21-15-9 | Ring Dip | – | – |
Women: 21-15-9 Clean 42.5 kg, Ring Dips
How Elizabeth works
Elizabeth uses a 21-15-9 rep scheme: you do 21 reps of each movement, then 15, then 9. The clock stops after the last rep. Your score is your time.
Elizabeth is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Elizabeth time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 3:00 | up to 3:20 |
| Advanced | up to 5:00 | up to 5:30 |
| Intermediate | up to 8:00 | up to 8:50 |
| Beginner | up to 12:00 | up to 13:10 |
| Novice | over 12:00 | over 13:10 |
Tips for Elizabeth
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Elizabeth
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Clean: Power Clean plus Front Squat; Hang Squat Clean
- Ring Dip: Bar Dip; Banded ring dip