Elizabeth
Squat cleans and ring dips in a descending ladder. Demands both barbell skill and gymnastics strength.
- Format
- Ladder
- Time cap
- 10 mins
- Level
- advanced
Ladder
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Elizabeth is a ladder workout by Fiz, built from 2 movements, with a 10 mins cap. It is set at advanced level.
About Elizabeth
Elizabeth is a twenty-one, fifteen, nine ladder of squat cleans and ring dips. It pairs the most technically demanding barbell movement most athletes own with a gymnastics movement that punishes fatigue harder than almost anything else, and it is over quickly for the people who are good at it.
A squat clean is not a power clean
The distinction matters more here than anywhere else. Receiving the bar in a full squat means every rep ends with you standing up out of the bottom with a loaded front rack, so the legs pay twice, once to pull, once to stand. Athletes who quietly convert to power cleans and a front squat are doing a different, easier workout, and their time is not comparable. Twenty-one is a long first set at a load that is meant to be moderate rather than light.
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Ring dips are where it slips away
The rings move, and they move more the more tired you are. That instability is the whole difficulty: a dip on parallel bars at the same fatigue is a substantially easier rep. Break the set of twenty-one into small sets from the start (sevens, or even fives) because a failed dip means dropping off the rings, resetting and re-mounting, which costs far more than the rest you were trying to avoid. Keep the rings turned out at the top and do not let the descent get deeper as you tire.
What's a good Elizabeth time
Under five minutes is a strong Elizabeth and elite athletes go under three-thirty. Five to eight is a good competitive time and most consistent athletes finish between eight and the ten-minute cap. Band the ring dips or move to a matted bar dip rather than swapping to push-ups if the rings are not yet available to you, the pressing angle and the instability are what the workout is for, and a push-up substitution changes it into a different session entirely.